Bloating got you feeling like a balloon? Before reaching for pricey supplements, try these five free and effective strategies recommended by medical professionals.
1. Hydrate Smartly
"Paradoxically, drinking more water can actually reduce water retention," explains Dr. Sarah Brewer. Aim for 1.5-2 litres daily, starting with a warm lemon water first thing to kickstart digestion.
2. Move More, Bloat Less
Gentle movement like walking stimulates digestion. "Even 10 minutes after meals helps move gas through your system," says Dr. Brewer. Yoga poses like child's pose can provide instant relief.
3. Mind Your Posture
Slouching compresses your abdomen. "Sitting upright gives your digestive organs room to function properly," advises the doctor. Try a lumbar support pillow if working at a desk.
4. Beat the Bloat with Breathing
Deep diaphragmatic breathing massages internal organs and reduces stress – a major bloating trigger. Practice 5 minutes of slow belly breathing daily.
5. Identify Your Trigger Foods
Common culprits include beans, cruciferous veggies and artificial sweeteners. "Keep a food diary to spot your personal triggers," recommends Dr. Brewer.
Remember: Persistent bloating could signal underlying conditions. "If symptoms continue despite these changes, consult your GP," cautions Dr. Brewer.
