Nobody likes feeling bloated. It’s uncomfortable, unhealthy and can make you feel tired and out of sorts. But what can you do to tackle bloating and make sure you get back to feeling your best? There’s no one-size-fits-all solution, but making changes to your diet and eating habits can often help.
The link between nutrition and bloating is well known, but what are the key factors to consider? We caught up with a leading nutritionist to uncover the impact of nutrition on bloating and get their advice on the steps you can take to reduce the risk.
Uncovering the Effects of Nutrition on Bloating
Whether it’s digestive problems or just feeling generally bloated all over, our nutritionist noted that bloating can be caused by a range of dietary factors.
They highlighted that some foods trigger bloating more than others. Processed convenience foods and carbs such as bread, pasta and potato can all result in feeling bloated, as can certain dairy and artificial sweeteners, such as sorbitol and mannitol.
The nutritionist also suggested that those who suffer from bloating should consider the amount and type of fibre that they’re eating.
Eating Habits to Reduce Bloating
Our nutritionist suggested that making a few changes to your diet and eating habits could help reduce the risk of bloating. They recommend eating slowly, chewing your food thoroughly, and drinking plenty of water to help digestion and prevent dehydration.
They also stressed the importance of eating a balanced diet and ensuring you get enough of essential nutrients.
A Nutritionist’s 6 Rules for Healthy Living
Our nutritionist provided some golden rules to observe to help reduce bloating and achieve better health:
- Stay hydrated: drink plenty of water and avoid dehydrating drinks such as tea, coffee and alcohol.
- Eat smaller portions: try to eat five to six small meals throughout the day instead of three large meals.
- Choose wholegrain carbs: these provide slow-releasing energy and greater amounts of fibre than refined carbs.
- Avoid processed foods: opt for fresh ingredients and prepare meals from scratch using natural ingredients.
- Eat plenty of fibre: include sources such as wholegrain carbs, fruit and vegetables to support digestive health.
- Exercise regularly: find an exercise plan that works for you and stick to it.
The Impact of Diet on Digestive Health
Nutrition plays a huge role in digestive health, and the nutritionist noted that bloating can be the body’s way of telling you that there’s an imbalance. They suggested that a diet based around natural ingredients and wholegrains is the best way to support digestive health, providing your body with essential nutrients and helping to improve symptoms.
Understanding the Link Between Nutrition and Bloating
Understanding the link between nutrition and bloating can be difficult, and it’s important to remember that everyone’s body is different.
Our nutritionist suggested that if you’re experiencing bloating, the first step is to assess your diet and make the necessary changes. You could also consult a nutritionist for further advice and support regarding nutrition and bloating.
By understanding the impact of nutrition on bloating and adjusting your diet to reduce the risk, you can make sure that you get back to feeling your best. With the help of our nutritionist’s 6 golden rules for healthy living, you can increase the chances of minimizing bloating and improving your overall health.
Sources :
- Johnston JM. Bloating: a review. 2017 Aug 29. The Ochsner Journal. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5620916/
- Jones M. Nutrition and Digestive Health. 2020 May 05. New York Times. Available at: https://www.nytimes.com/2020/05/05/well/nutrition-and-digestive-health.html
- Cordain, Loren. The Paleo Diet. 2004. New York:Houghton Mifflin Harcourt.
Nutrition can have a huge effect on your digestive health, and making small changes to your diet and eating habits can make all the difference when it comes to feeling bloated. Understanding the link between nutrition and bloating can be challenging, so it’s important to seek advice from a nutritionist if you’re unsure of the best steps to take. By following our nutritionist’s 6 golden rules for healthy living, you can increase the chances of minimizing bloating and improving your overall health.
