How to Avoid Bloating This Holiday Season
New Year is almost here and for many, that means a day (or more) of indulging in fatty foods, heavy carbs, and sugary sweets.
While it’s great to celebrate and indulge in something sweet over the holidays, overindulging is sure to leave you feeling sick, tired and bloated.
In addition to being mindful of what — and how much — you’re consuming this holiday season, here are 10 tips to help you avoid bloating:
Go for a walk — Walking helps improve the intestinal transit of gas in your body, as it keeps your body in an upright position. This helps reduce the symptoms of bloating.
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Massage your abdomen — Massaging your belly may help improve your bowel movement and relieve the feeling of tightness, fullness and pain associated with bloating.
Take a warm bath — The heat from a warm bath may help relieve the pain from a bloated stomach. It may also help lower your stress levels, which are known to cause bloating.
Drink water instead of fizzy beverages — The bubbles in fizzy drinks can contribute to the gas in your stomach and worsen bloating, so it's best to avoid these and drink water instead.
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Water also helps relieve constipation, which is one of the potential causes of bloating.
Take probiotics — Probiotic supplements may help improve your digestive process by restoring the balance of good-to-bad bacteria in your gut.
Eat more fiber — Insoluble fiber adds bulk to your stool, making it move through your digestive tract more quickly for healthy elimination.
Meanwhile, soluble fiber helps feed the good bacteria in your gut, which promotes proper digestion.
Cut down on chewing gum — Chewing on gum while you're bloated may exacerbate your symptoms, as it causes you to swallow air.
Remove artificial sweeteners from your diet — Artificial sweeteners can be hard for your stomach to digest, causing an accumulation of gas in the intestines.
Drink lemon water — Drinking lemon water may help stimulate the digestive process. It also has diuretic properties, which may help normalize the sodium level in your body and reduce fluid retention.
Drink tea — Sipping on hot peppermint or chamomile tea may help relieve bloating by soothing your gastrointestinal (GI) tract and improving your digestive process. Other teas that may help ease belly bloat include ginger, fennel, and green tea.
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Co-editor and Creator: Akanksha S.
- Nutritional Institute