Banish The Bloat With These Simple Nutrition Tips

29 May

Do you remember that TikTok trend a couple of years ago stating “all hot girls have stomach problems” and #hotgirlswithIBS? These videos included people detailing their toilet habits, sharing their daily symptoms and what made them feel better. While I’m glad this trend got people talking about their digestive health, the importance of good toilet habits and yes, that women are human too and we fart, poo and burb just as much as the next person, this also made me realise that all of us #hotgirls (which is every girl) shouldn’t have to suffer with painful and uncomfortable stomach problems. Even as a nutritionist, I still get bloated and while I can most likely identify the cause according to my own triggers, it is good for everyone to be aware of what triggers them and how they can relieve their gastrointestinal symptoms.

If you regularly feel bloated after meals, it is a good idea to note down the foods you are eating so you are aware of any specific food triggers. I know that when I eat highly processed fatty foods, too much sugar, alcohol or dairy, I feel more bloated and experience stomach pain, gas and constipation, however, this might be different for each individual. Bloating is defined as “the full and stretched-out feeling of your digestive system which can be accompanied by cramps, burping, gas, swelling, constipation and diarrhoea” (Health Direct, 2022). As I mentioned before, there are many reasons why you could be experiencing bloating and this ranges from eating too many processed foods (foods high in salt, sugar and refined carbohydrates). Other reasons could be the build-up of liquid, solids and gas in your digestive tract leading to constipation, food intolerances to foods like gluten and dairy, irritable bowel syndrome (IBS), bacterial infections, some medications and hormonal changes due to your menstrual cycle (Mayo Clinic, 2024). As you can see there are an array of reasons why you could be experiencing bloating which is why it is important to see a professional health practitioner such as a nutritionist to help you understand your body and tailor a treatment plan to your individual needs. If this is something you are interested in, click here to make a booking for an initial nutrition consultation with me.

Depending on your understanding of your bloating and your food triggers, there are things you can implement to relieve the uncomfortable feelings associated with bloating.

Dietary and Lifestyle Strategies

Reducing your intake of any foods that trigger your bloating such as gluten or dairy.
Limit foods with high amounts of salt.
Limit soft drinks and other carbonated beverages.
Reduce your alcohol intake.
Increase your intake of foods high in fibre such as fruit, vegetables and whole grains.
Drink at least 2-2.5L of water a day.
Do at least 20-30 minutes of movement daily. This can include walking, jogging, yoga, pilates, circuit workouts, dance, swimming or whatever is your favourite way to move your body.
Introduce herbal teas to your diet to help ease symptoms (see below).
Understand your menstrual cycle. Bloating can occur more frequently during the premenstrual phase of your menstrual cycle. Refer to my blog post here on understanding your menstrual cycle and strategies you can implement to relieve PMS symptoms.
Make an appointment with a health professional such as a nutritionist. As a qualified nutritionist, I can help you navigate an array of health concerns including those affecting the gastrointestinal system such as IBS and bloating. If you are interested in a nutrition consult, book here or book your free discovery call to see if I am the right practitioner for you. I would love to help you feel like your best self!

Herbal Tea Recommendations

Fennel

The phytochemicals in fennel are shown to have calming properties and relieve digestive issues.

Liquorice

Research shows that liquorice tea soothes the digestive tract, helping ease conditions like indigestion, bloating and heartburn.

Chamomile

A favourite herbal tea, chamomile has anti-inflammatory effects which can calm the digestive system and ease symptoms of bloating, gas and abdominal discomfort.

Peppermint

Peppermint tea contains flavonoids which are known to calm the bacteria in the digestive tract which can be a cause of bloating and gas.

Ginger

Ginger is not only effective in relieving gastrointestinal discomfort, it is also known to ease feelings of nausea and acid reflux.

If you have been suffering from gastrointestinal discomfort such as bloating, it doesn’t have to be a regular occurrence. You shouldn’t have to feel uncomfortable or be in pain on a daily basis. You have the right to live a pain-free life! I hope the above tips have given you some ideas on ways you can ease the discomfort associated with bloating but like I said, everyone is different and what might work for someone else might not work for you so it is important to understand your body with the help of a nutritionist to get the best personalised results for you.

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