MAny people experience bloating, and one doctor has shared how to reduce pain (stock image) (Image: Getty)
A doctor has revealed 7 cost-free tips to alleviate bloating after meals. Bloating is a common issue, with approximately 25% of healthy individuals experiencing it at some point.
Bloating is typically caused by a build-up of gas in the gut, but can also be due to digestive problems such as constipation or food intolerance. If bloating persists for more than three weeks, it’s advisable to seek medical advice as it could indicate a more serious condition, according to NHS guidelines. However, in most instances, simple changes to eating habits can help reduce bloating.
Gastroenterologist Dr Saurabh Sethi has shared his top tips for reducing bloating symptoms with his 1.4 million Instagram followers, all of which can be implemented at home.
“I’m a board-certified Gastroenterologist and here are 7 simple ways to beat bloating,” he captioned his post.
He then detailed the seven strategies to alleviate bloating symptoms after meals.
1. Eat slowly and chew thoroughly
Dr Sethi explained that eating too quickly can lead to air becoming trapped in your stomach, resulting in bloating. He advised people to chew their food well and to set down their cutlery between bites to slow down their eating pace, allowing the body to begin digesting food before the next mouthful.
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2. Avoid fizzy drinks
Next, Dr Sethi revealed that your beverage choices can be just as influential on bloating as food itself, as he advised people to shun fizzy drinks.
“Soda, sparkling water, and beer release CO2 [carbon dioxide] in your gut,” he noted, which can trigger bloating because the carbon dioxide gas becomes trapped in your stomach and digestive tract, resulting in sensations of fullness and pressure, often accompanied by burping.
Instead, he recommended sticking to still water and herbal teas, as these won’t produce the same bloating and discomfort, and may even help alleviate bloating symptoms.
3. Avoid artificial sweeteners
For his third recommendation, Dr Sethi highlighted that artificial sweeteners, including sorbitol, xylitol, and maltitol, contain sugar alcohols which can undergo fermentation in the colon. While this poses no danger, he noted it can trigger gas and cramping in your abdominal region.
This occurs because the body finds it challenging to completely digest them, resulting in fermentation within the gut and alterations in gut bacteria. Consequently, many products containing these sweeteners include warnings about potential laxative effects when consumed excessively.
For this reason, it may be wise to avoid diet versions of fizzy drinks, sugar-free confections, and “light” products to determine if bloating symptoms diminish. 4.
4. Increase your fibre intake
Another method to tackle bloating is incorporating more fibrous foods into your diet, including whole grains, wholemeal breads and pasta, vegetables, fruits, beans, and nuts.
Nevertheless, avoid adding excessive amounts suddenly, as consuming too much fibre rapidly, particularly if you typically consume minimal fibre, can trigger excessive fermentation within your system, potentially causing additional discomfort.
“Increase slowly and pair with two to three litres of water daily,” Dr Sethi recommended.
5. Take a post-meal walk
Whilst it might be appealing to collapse onto the sofa or retreat to bed following a meal, particularly after a substantial Christmas feast, this is actually the worst thing you could do if you battle with bloating. This occurs because lying down triggers acid reflux (heartburn) as stomach acid travels back into your oesophagus, resulting in discomfort, bloating, and potential irritation.
Rather, it’s advisable to take a walk, even a brief stroll around your neighbourhood, to enhance digestion.
“Even 10 minutes after eating speeds up digestion and helps gas move through [the body] more smoothly,” Dr Sethi explained.
6. Monitor your portion sizes
Whilst it’s simple to overindulge in various foods, particularly during special occasions like Christmas, this can result in overeating without you realising.
Instead, Dr Sethi encouraged people to monitor the portion sizes of meals and divide them into smaller servings.
“Large meals stretch your stomach and slow emptying,” he explained. Instead, he proposed a solution, suggesting: “Try smaller, balanced meals spaced throughout the day.”
7. Manage stress levels
Lastly, it might not be your diet that’s causing bloating and discomfort, but rather any stress you’re experiencing.
This is due to the fact that stress can affect the powerful gut-brain connection, activating the body’s “fight-or-flight” response, altering gut bacteria, and impacting digestion speed, which can result in gas, cramps, indigestion, constipation, or diarrhoea.
“Stress tightens your gut and worsens bloating,” Dr Sethi clarified. “Try deep breathing, meditation, or short breaks during the day.”