I have decided to launch a series of nutrition FAQs
Once a week, I'll be answering a frequently asked question as a nutrition coach.
Stay hydrated: Drink plenty of water to eliminate excess sodium and reduce water retention (ironic, but true!).
Limit your sodium intake: High sodium levels can contribute to bloating, so reduce your intake of salty foods.
Chew slowly: If you eat too quickly, you risk swallowing air, which causes bloating. Chew your food well.
Avoid fizzy drinks: Fizzy drinks can introduce gas into your digestive system and cause bloating.
Watch portion sizes: Overeating can strain your digestive system and cause bloating. Pay attention to portion sizes.
Identify food sensitivities: Some people are sensitive to certain foods (e.g. lactose or gluten). Identify and avoid trigger foods.
Exercise regularly: Physical activity can help stimulate the digestive system and relieve bloating.
Probiotics: Consider including probiotics in your diet to promote a healthy balance of intestinal bacteria. The most common fermented foods that naturally contain probiotics or to which probiotics have been added are kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi and sourdough bread.
Avoid chewing gum: Chewing gum can cause you to swallow air, which can lead to bloating.
Limit fatty foods: High-fat foods can slow digestion and contribute to bloating. Choose leaner foods.
Ginger or peppermint Tea: These herbal teas can have soothing effects on the digestive system.
Peppermint oil: Peppermint oil may help relax the muscles of the gastrointestinal tract, reducing bloating.
Activated charcoal: Some people find relief from bloating with activated charcoal supplements.
Remember, individual responses vary, and it's advisable to consult with a healthcare professional if you have persistent or severe bloating.
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