Bloating, is the bane of every IBS sufferers life. When your clothing size triples with one crumb of gluten, a drop of milk or a single clove of garlic it can be very frustrating, which is why I have compiled some tips to help us all cope with bloating.
First things first, lets talk about what makes us bloated. Put simply, bloating is when we have excessive amounts of solids, liquids or gas in our digestive system. The best way to stop this is to follow the Low Fodmap diet, eat slowly and eat a diet with enough fibre in to keep everything moving regularly.
But if you still find yourself bloating, here’s some things you could try…
- Place a hot water bottle or hot towel on your stomach. The heat and weight helps to reduce the pressure in your stomach!
- Chew on fennel seeds – I know this sounds totally gross (especially if you don’t like aniseed) but fennel has been found to relax the muscles in our digestive tract which helps to prevent cramping and reduces the pressure on our stomachs. I’m sure a fennel infused tea, may work in a similar way if that’s easier to stomach.
- If fennel doesn’t take your fancy, try peppermint. Peppermint is amazing at calming the stomach, reducing gas and can speed up digestion. The best way to get peppermint in your system is by having a few cups of peppermint tea each day.
- The third and final food recommended to cure bloating is Ginger which helps to reduce inflammation and relax the intestines. Drop a few pieces of fresh ginger into hot water and let it infuse, eat raw ginger or by some ginger tea if you fancy trying to cure your bloat with ginger.
- Activated Charcoal. This is something that you’ll need to talk to your GP about as you need to find a suitable dosage, but its basically a tablet that binds to the gas in your stomach and therefore reduces the pressure. Don’t just buy this online, it’s really important you consult a health professional before you start eating charcoal!!
- Do some exercise, even if it is just a walk or some Yoga. Exercise helps to shift the gas and keeps things regularly!
- Massage your tummy – Sounds obvious but have a gentle rub on your stomach can help to move the gas and relieve that pressure!
- Meditate! breathing and meditation can help us to reduce stress, anxiety and nerves which in turn can reduce your bloat.
- Take a bath or go in a hot tub. By lying in warm water your body will relax and the pressure in your stomach should reduce due to the heat.
- Relax…Take it easy…Chill out! Instead of rushing around, lie in bed or on the sofa and chill out! Relaxing can help our body to recover naturally and it’s a great excuse to do nothing!
Hopefully these tips help you in your quest for a bloat free life! Do any of you have any good bloat busting remedies? I’d love to hear them!
My IBS and Me x
My IBS and Me... 