Do you ever feel bloated? From every side, we get product tips that should release us from this horrible feeling. But most of the times, the simplest things are the most effective.
So where does a bloated feeling come from?
1. Eating too much
For everything in life the same rule applies: don't overdo it. Don't eat too much of anything. Not sure how much you need or how to get less of something?
- Carbs: we don't need more than a 'bowl' per person, per meal. Not a big one, but a bowl you would serve nuts or yoghurt in.
- Try to eat food that fills you enough and keeps you feeling satisfied, like whole grain food, fat fish (no, not fried fish, but with good fats) and vegetables like endive, French beans and carrots.
- It could be that 3 large meals are too much for your stomach to process. Try eating 5 or 6 smaller meals during the day.
2. Swallowing too much air
In Holland, we usually eat our dinner at 6 p.m., and finish it within 15 minutes. Unfortunately, this does not have a good effect on your stomach and intestines. So take your time for all your meals, not just your dinner. Your body will be able to process everything better, and your intestines won't get so much air into them, causing the bloated feeling.
Tip: take a Smint instead of chewing gum. The gum also ups your air intake.
3. A bad digestion and intake of nutrients
The fact that your body isn't able to digest properly, is usually connected with the speed with which you eat and what you eat.
Make sure you're aware of what products you choose.
- Use butter/oil. Not often recommended and/or labeled as 'bad' products. But a sandwich with butter will be much better digested then a sandwich without. The good fats in butter/oil make sure that fibers are being well-digested.
- Take some All Bran every day, they contain 10,8 grams of fibers per bowl. (30-40 grams per day are recommended.)
4. Eating certain food
Everyone has a weak spot for certain (not-so-healthy) food. If you're feeling bloated a lot, then make a list of what you eat during the day, and when the bloating starts to appear. Below is a list with products you could look out for:
- Dairy products (yoghurt, milk, cheese, etc.)
- Gluten products (pasta, potatoes, bread, rice, etc.)
- Salt
- Carbonated beverages
5. Lack of physical exercise
Exercise is one of the best things for your body. And no, we're not going to tell you to work out for at least an hour every day. What we are going to tell you, is that you should exercise on a regular basis, whether it's a walk in the park, a yoga class or a boot camp lesson. Exercise is key. So find something you like.
6. Airplanes
Are you in an airplane a lot? Walk a bit every half hour. Your stomach won't bloat as much. And keep drinking water, a lot of it. It gives you an excuse to walk: to the restrooms!
--
Denise (@Celeste_DVG)
