8 ways to reduce bloating diet w/o going to a dietician
1) Avoid large meals instead split them up into smaller meals throughout the day
2) Take time to chew your food- aim for 20 chews per mouthful- mastication the act of chewing is part of the digestive process so we don’t want to rush this, also chewing more will help you slow down while eating and can help in reduction of portion size as you may feel full quicker as a result
3) Avoid chewing gum, fizzy drinks and drinking through a straw, as these can all add to swallowing excess air.
4) Be careful of sugar free foods- these often contain added polyols such as mannitol or sorbitol.
5) Fermented foods are great but if you are eating sauerkraut at every meal you may be overdoing the fermented foods causing excess gas.
6) Fruit is also great but try splitting up your fruit across the day as fructose is a FODMAP food and can increase gas.
7) Stay hydrated.
8) If your bloating persists you may need a more personalised approach, sign up to our ‘Female Health 101’ Program for a deep dive into your nutrition & lifestyle with the help of your very own 1:1 Coach.
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