Bloating is very common & can be quite normal.
This doesn’t mean it’s not uncomfortable & inconvenient!
Here are some hot tips to prevent this buzz kill impacting your social activities and festive cheer.
1. Don’t allow yourself to get HANGRY as this is typically why you will eat and drink too much, too quickly, which is a sure-fire way to feel full and uncomfortable, so:
--> Ensure you eat small frequent meals and snacks, that include a lean protein source (Tofu / soya bean / dairy / eggs / fish / legumes / poultry / meat) and a Low GI carb (wholegrains / legumes / starchy vegetables / dairy).
--> Try to drink a glass of water before your meal and then eat slowly enough to enjoy & savour. See if you can try and taste at least 3 flavours or seasonings.
2. Try to avoid fizzy, sugary or milky drinks before eating. Your stomach will have to expand further to make room for both the food and drinks.
3. Do try a daily cultured or probiotic dairy product, like Kefir yoghurt. Evidence has shown the probiotic bacteria found in these foods can help minimise bloating. Try around 60 ml a day (at least).
4. Do try to increase your daily intake of fibre rich foods and the variety you eat, as this will help prevent constipation and improve your gut microbiome, so your bowel is healthy and effective at digestion.
5. Do try to allow time for your meal to digest before being active, aim to wait at least an hour before exercise.
If you are feeling bloated, try a low intensity walk, this will help reduce that “gassy” feeling and assist blood flow.
IMPORTANT.... if your bloating has been going on for a couple of weeks and you also have other symptoms like pain, cramps, flatulence (extra wind), reflux, diarrhoea and or constipation, your dietary intake could be to blame. This means you may have food allergies or intolerances and it would be wise to see a GP and Dietitian to help identify the cause and reduce the symptoms. So get in touch for guidance.
I hope this helps make your festive season just a bit more enjoyable!
Merry Christmas and a Happy New Year!
The Noosa Dietitian
(P) 0435 758 482
(A) 1/26 Rene St, Noosaville