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How to reduce bloating

If you're experiencing bloating and want to alleviate the symptoms, making certain dietary adjustments can be helpful. Here are some general tips for a diet that may help reduce bloating:

  1. Stay Hydrated: Drink plenty of water throughout the day to help with digestion and prevent constipation, which can contribute to bloating. However, avoid fizzy drinks.

  2. Increase Fibre Intake: Gradually incorporate more fibre-rich foods into your diet, such as fruits, vegetables, whole grains, and legumes. However, if you have a sensitive digestive system, it's essential to introduce fibre slowly to avoid exacerbating bloating.

  3. Limit Gas-Producing Foods: Some foods are known to produce gas in the digestive system and can contribute to bloating. These include beans, lentils, broccoli, cabbage, onions, garlic, carbonated drinks, and certain artificial sweeteners. Pay attention to how your body reacts to these foods and consider reducing or avoiding them if they cause discomfort.

  4. Be Mindful of FODMAPs: FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are certain types of carbohydrates that can be challenging to digest for some individuals, leading to bloating and other digestive issues. Common sources of FODMAPs include wheat, onions, garlic, some fruits, certain dairy products, and sweeteners like sorbitol and xylitol. If you suspect FODMAPs may be a trigger for your bloating, it may be beneficial to consult with a registered dietitian who can guide you through a low-FODMAP diet.

  5. Chew Food Thoroughly: Eating slowly and chewing your food thoroughly can aid in digestion and reduce the amount of air swallowed, which can contribute to bloating.

  6. Avoid Overeating: Consuming large meals can put a strain on your digestive system and lead to bloating. Instead, try to have smaller, more frequent meals throughout the day.

  7. Identify Food Sensitivities: Some individuals may be sensitive or intolerant to certain foods, such as gluten or lactose. If you suspect you have a specific food sensitivity, keeping a food diary and consulting with a healthcare professional or dietitian can help you identify and manage it.

  8. Probiotics: Probiotics are beneficial bacteria that can support a healthy gut. Consuming foods rich in probiotics, such as yogurt, kefir, sauerkraut, or taking a probiotic supplement, may help improve digestion and reduce bloating for some people.

Remember, everyone's digestive system is unique, and what works for one person may not work for another. If your bloating persists or is accompanied by severe pain, it's essential to consult with your GP for a proper evaluation and personalised advice.

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