How to relieve bloating

Gut health is a trending topic and for good reason as many Aussies experience with gut health issues. Gut health generally refers to the health of the gastrointestinal tract and the gut bugs living within it that help us with digesting food and absorbing nutrients.

There are so many factors that may affect gut health and often our bodies are good at giving us signs, especially when it comes to symptoms such as bloating, irregularity, and gas.  

If your stomach is making gurgling noises, sometimes accompanied by abdominal distension pain and/or excess gas, it’s important to see a healthcare professional to rule out any medical causes such as medically diagnosed Irritable Bowel Syndrome. 

There are a variety of causes for bloating, so today we will talk about five diet and lifestyle factors you can try to help ease the bloat.

Tip 1: Mindful eating

Eating too much, too quickly or while on the run and gastritis. Practicing mindful eating may help you to slow down and pay attention to your food without distraction and be fully present in the moment by eating slowly and chewing properly.

Tip 2: Probiotics

A course of antibiotics may disrupt the balance of good and bad bacteria in your gut so we recommend speaking to your healthcare professional about the best probiotic for you.

Tip 3: Manage stress

Stress, particularly when prolonged, may contribute to bloating and other symptoms due to a pathway called the gut-brain axis. Put simply, it links the emotional and thought processing parts of the brain with intestinal functions. 

If you feel like you’re struggling with any type of stress in your life, connecting with a healthcare professional is a positive step. And for further support, the ways to feel: stress less program will guide you with some lifestyle strategies to help you manage mild stress just that little bit better.

Tip 4: Be mindful of gum

For some of us, chewing gum may contribute to bloating due to the action of swallowing air and a result of the sugar alcohols like maltitol, sorbitol and xylitol. Try to reduce your gum or be mindful of how much you’re chewing through.

Tip 5: Soak legumes and pulses

There’s a reason behind the age-old saying that “beans make you fart.” It’s because many legumes and pulses contain long chains of carbohydrates that result in a fermentation party for our good gut bugs. 

We know we said that fermentation is beneficial but sometimes it can be too much of a good thing. Soaking your legumes and pulses overnight and cooking them well may help with making them easier to digest and less gas-producing.

Try out a few or all of the above practices to support your digestion and help relieve your bloating. 

Related:

• Understanding gut dysbiosis
• Digestion FAQ
• What your poop tells you about your health

Reviewed by the healthylife Advisory Board October 2022.