My Grandma is well known in the family as one that says what she thinks, whether it will cause offence or not. A few weeks ago whilst I was visiting my Grandma, she prodded my stomach and said ‘Ooh you’ve not had a tummy before’. I know my Grandma, and know she adores me so I didn’t take offence but it did get me thinking, as she was right. . I haven’t been going out walking as much as it’s been raining, I have been snacking on chocolates more and having a glass of wine in the evening when I didn’t used to. Lately I have also been bloated and my stomach is exactly where it shows.
What is bloating?
Bloating is when the stomach is swollen or distended, caused by bubbles of gas. Bloating can occur as a result of a number of factors, including excess wind, trapped air, constipation, swallowing air, coeliac disease, food intolerance and Irritable Bowel Syndrome. Common triggers for bloating include eating a lot of rich or spicy food, excess alcohol, eating too much, or eating too quickly. It has been shown that certain foods and drinks are more likely to cause bloating and indigestion.
Simple changes to reduce bloating
To try and get back to normal and reduce the bloating, I am going to start making some simple changes in my lifestyle. First of all, I am going to get some Rennie Heartburn Indigestion & Wind relief to relieve my bloating in the short term. I used Rennie when I suffered from heartburn whilst pregnant** and they certainly did the trick. They provide a range of fast acting, effective treatments that help to relieve heartburn and indigestion. They have also been around for over 80 years, so they are definitely a brand to be trusted.
As well as trying Rennie for the short term, there are so many simple changes I can make for the long-term, such as yoga and pilates. Doing 20 minutes of yoga or pilates opens up the
stomach and abdomen, improves posture and encourages regular, steady breathing, all of which should aid digestion and reduce bloating. Up until starting my nail technician business, I had got into a routine of going to a pilates class when Lucas is in nursery on a Thursday morning, when I became qualified, I stopped going to the class as I could fit someones appointment in instead. However, there is no reason why I couldn’t go for a gentle stroll after I have eaten. Walking in the fresh air encourages the digestive system to start working and being upright will help avoid acid reflux. Wearing some waterproofs, myself and Lucas could go together whatever the weather, to get him into a good routine too for when he is older.
Breathing exercises can also help. Focusing on breathing can help digestion and prevent acid reflux. Try sitting up straight, breathing in and out deeply and slowly, and concentrating on your stomach muscles.
The way I eat could also be aiding the bloating. I tend to have large meals, rather than small ones or snacks through the day. Eating large meals can put pressure on the digestive system and lead to discomfort. Smaller, more regular, meals may help aid digestion. Drink water with your meals to wash your food down and aid digestion.
Foods linked to bloating
- Fatty/fried foods: Burgers, chips, pizza
- Spicy foods: Chillies, onions, garlic
- Acidic foods: Tomatoes, citrus
- Wheat or gluten: Bread, pasta, cereals
- Fizzy drinks, caffeine & alcohol
Unfortunately for me, the list of foods above are all my favourites! I rarely drink fizzy drinks and I only drink decaff coffee so I’m not too bad in the drinks area but I definitely need to make some changes to my diet. These trigger foods can all cause indigestion, heartburn and acid reflux.
If you are like me and like the above foods quite often, it could be a good idea to try keeping a food diary to monitor which foods help or hinder digestion for you. Please do remember, this is my personal research. Before cutting food groups such as dairy or gluten, speak to your doctor for some advice.
Food to add to your diet
Foods that are known to aid digestion, reduce bloating and encourage a healthy gut include whole grains, bananas, ginger, probiotics (yoghurt) and fermented foods such as kimchi. These and the super ingredients below, should all reduce indigestion, heartburn and
gas, helping your stomach feel less bloated. Try adding them into recipes and make a note of which have a positive effect!
- Peppermint : helps relieve stomach cramps, reduces bloating & fullness
- Ginger : this anti-inflammatory helps the digestive tract stay healthy
- Fennel seeds/bulb : helps to reduce heartburn, gas & bloating
- Apple cider vinegar : numerous gut health benefits
- Artichokes : helps relieve heartburn and reduce gas & bloating
- Miso : full of beneficial live organisms that encourage good bowel health
Do you suffer from bloating? Have you any tips to alleviate it?x
This post is in conjunction with Rennie® but all thoughts are my own.
Rennie Heartburn, Indigestion & Wind Relief Chewable Tablets. Always read the label.
**Medicines can affect the unborn baby. Always talk to your doctor or pharmacist before taking any medicine in pregnancy.