Bloating has become an epidemic and is one that’s rapidly increasing. For many, the symptoms are daily, relentless, and life altering, but even when symptoms aren’t severe, they’re significant annoyances that can interfere with daily life. Bloating is never a “normal” occurrence and is always a sign that something isn’t quite right in the gut.
Because bloating can be a symptom of many different diseases, conditions, and lifestyle choices, the treatments for bloating vary greatly. Yet, consuming more water is one of the fundamental concepts for improving bloating; it improves motility, lymphatic flow, stool consistency, and regularity.
If you think you could have gastroparesis, a hernia, volvulus, scar tissue, tumor, bowel obstruction, or some other serious condition that’s causing your bloating symptoms, a thorough evaluation and clear diagnosis is important. For those with milder symptoms, whose bloating may be caused by lifestyle choices, here are some tips that can help alleviate symptoms and banish your bloat for good:
Tip #1: Don’t skip meals. Pack healthy snacks if you’re on the go.
Tip #2: Eat small, frequent meals throughout the day. Try splitting full meals into two smaller meals a few hours apart, and split up your fiber consumption in smaller portions throughout the day.
Tip #3: Breakfast like a queen, lunch like a princess, dinner like a pauper—and nothing to eat after 9pm. In other words, eat your largest meal early in the day and your smallest meal at night. A great tip for eating out – eat out for brunch or lunch rather than dinner.
Tip #4: Eat your last meal before sunset, as stomach contractility decreases after dark.
Tip #5: Go for a walk after meals.
Tip #6: Exercise regularly.
Tip #7: Limit your consumption of fatty foods, which slows stomach emptying.
Tip #8: Sip your fluids instead of gulping them to reduce air swallowing.
Tip #9: Follow the Gutbliss SAD GAS diet: Avoid sugar, alcohol, dairy, gluten, artificial sweeteners, and soy – all foods that can contribute to bloating.
Tip #10: Try incorporating these Gutbliss recommended products in your daily life:
By: Dr. Robynne Chutkan