How to Prevent Bloating
Bloating is one of the most uncomfortable symptoms of an unhealthy gut and one of the most common complaints I hear from my clients! It is the symptom that my clients have the strongest desire to fix and the good news is, I can definitely help them do that!
When it comes to bloating there are things you can do that are preventative and things you can do once you are bloated to ease the symptom. Check out my other post “What to do when you are already bloated,” for other suggestions when you are already feeling sick.
5 ways to prevent bloating
Stay upright after eating
When you lay down or slouch after you eat you are interfering with your body's natural use of gravity to digest your food. This will cause pockets of gas to accumulate in your intestines leading to more bloating. It can be harder to burp and pass gas if you are not upright after eating which will make you more uncomfortable, especially after a big meal. Try to stay upright for at least an hour after eating, it makes a HUGE difference!
2. Take a light walk after you eat
For the same reason we shouldn’t lay down, staying upright and taking a walk will help us digest our food more quickly instead of letting it sit in our stomach. The longer our food sits in our stomach the higher change of bloating and gas. This can also help reduce heartburn symptoms!
3. Eat your food slowly
The faster we eat the more likely we are to swallow a lot of air and the greater chance we have of over eating, 2 things that will definitely make us feel bloated. Make time to sit down and be free from distractions while you are eating so you can listen to your bodies signals and enjoy your food.
4. Chew your food well
Digestion doesn’t start in your stomach, it starts in your mouth as you break apart food with your teeth and produce saliva to break down starches. Missing this important step can throw off the whole process of digestion as your body has to work harder to break down and absorb your food, part of which should have been done in your mouth. The next time you eat actually think about how much you are chewing your food and try to chew as much as you can before swallowing.
5. Cook your vegetables
Often I hear clients say “even a salad makes me bloated!” Salads are amazing and packed with nutrients that are nourishing to our bodies but they are also mostly raw vegetables. Research suggests that raw vegetables can be harder for your body to digest, especially when you are working on healing your gut. Cooking your vegetables begins part of the digestion process before you even start eating! Of course raw vegetables are apart of a healthy diet, but if you are one of those people who feels you are bloated no matter what you eat - try this!
Hopefully this was helpful! Fixing bloating can take some trial and error so don’t get discouraged! Next time you feel bloated try on of these and see how it makes you feel.
