10 Tips to Avoid Bloating
1. Avoid Fizzy Drinks
The gas in fizzy drinks is directly absorbed and stored in the gut, hence the unpleasant feeling of a bloated stomach.
Action
Stick to still water and have as few fizzy drinks as possible.
2. Vary Your Sources of Fiber
Fiber is important for intestinal transit and actively contributes to health and well-being, but when too much fiber is eaten or poorly tolerated, it can lead to digestive challenges.
Action
Eat both raw and cooked vegetables in the same meal and mix soluble fiber (carrots, courgettes, rye bread, buckwheat, oranges, etc.) with insoluble fiber (whole wheat and its derivatives, dried fruit, pulses, etc.).
3. Restrict Consumption of FODMAPS
FODMAPS are usually short-chain carbohydrates (sugars such as fructose or sorbitol) which are present in many foods (cereals, fruit, vegetables, dairy products, etc.) and which may cause gut challenges, especially bloating.
Action
Reduce your intake of FODMAP-rich foods such as apricots, raw beetroot, asparagus, cauliflower, chickpeas, dried fruit, onions, and rye.
4. Choose Your Dairy Products Carefully
Lactose, a sugar present in milk, is not easily digested and can produce fermentation in sensitive individuals, which may result in bloating.
Action
Replace cow’s milk with a lactose-free, plant-source milk (rice, soya, etc.). Avoid yogurt and whole milk and space out your consumption of cheese and other dairy products.
5. Eat Fennel
Fennel is able to block the process of fermentation and thus prevent the formation of gas. It is also an excellent aid for slow transit.
Action
Prepare the fennel in different ways (raw, sliced finely, steamed, in a compote, braised) so that you include it in your diet regularly.
6. Opt for Plants and Herbs
Certain plants have known digestive properties and can help in maintaining a flat stomach (see also our article on slimming plants and herbs). This is so for sage, angelica, and dandelion.
Action
Teas are a good option here. You can also consume several of these plants together (in capsule form, for example).
7. Forget the Chewing-Gum
Chewing gum makes air enter the stomach (the digestive system is then 'running on empty') and causes bloating.
Action
Instead of chewing gum, try a sugar-free mint sweet.
8. Try Activated Charcoal
Activated charcoal (available from pharmacies or over-the-counter) is able to absorb gas and reduce fermentation.
Action
Follow the doses recommended on product packs. But be aware that activated charcoal may interfere with certain treatments or oral contraceptives.
9. Identify Your Trigger Foods
Is it pulses, sugar, fiber? Though it can be difficult to pinpoint exactly what it is you are most sensitive to and what is causing that bloated feeling, it is best to target your trigger foods.
Action
Make a note of what you eat, and that way you will be able to identify those foods that cause you problems. Cut these foods out for three days and see what happens.
10. Chew Well!
Mastication plays an important role in digestion. You should chew slowly and thoroughly to help the digestive system do its job properly. In addition, try not swallow too much air while you are chewing – so do not speak while you are eating!
Action
Put your fork down between each mouthful, chew slowly and take a moment to savor your food. As a guide, it should take you at least 20 minutes to eat a complete meal.
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