5 easy ways to beat the bloat

Bloating, cramping and general digestive discomfort are miserable to suffer with so I have a few simple steps to help you get back on the road to feeling amazing. 

1. Think about your food The first step in the digestive process is crucial and is known as the cephalic phase of digestion. This phase is triggered when you look at, smell, or think about food, essentially whetting your appetite. When you start envisioning the delicious meal you plan to prepare, your digestive juices begin to flow. The enzymes in your saliva aid in breaking down food more easily, so by the time you actually start eating—before even cutting the first slice—your body is already preparing to digest. Take a moment to consciously think about your next meal to stimulate your digestive juices.
   

2. Chew your food thoroughly Your stomach doesn’t have teeth. Chewing your food is essential as it is the second phase of digestion. Proper chewing mechanically breaks down food into smaller pieces, increasing the surface area so that digestive enzymes can work more effectively. If you don’t chew your food properly, you are likely to struggle with digestion and absorption of nutrients. Additionally, insufficient chewing can cause food to take longer to break down. As it lingers in your digestive system, it may ferment, leading to uncomfortable symptoms such as gas and bloating.
   

3. Consider whether you have too much or too little stomach acid Many people assume that digestive discomfort is caused by too much stomach acid. However, I often find that the opposite is true. As we age, and due to factors such as stress and certain over-the-counter medications, our stomach acid levels can decrease. This reduction may be significant enough that we do not produce enough acid to effectively digest our food.Why is this important? Simply put, the stomach acid we produce not only kills any bacteria present in the food we consume but also helps break down the proteins in our meals. If we are not digesting proteins properly, the food can start to ferment, leading to the production of gas. This gas can push against the esophageal sphincter muscle (a flap-like muscle), causing any existing stomach acid to escape. Thus, the burning sensation, especially if accompanied by foul-smelling gas, can indicate that your digestion is not functioning as well as it should.
   

4. Consider incorporating digestive enzymes Another thing that happens as you age is that you naturally start producing fewer digestive enzymes. Some foods are naturally higher than others in these helpful enzymes, such as pineapple or papaya. Taking a digestive enzyme might also be a good option to give your system a gentle boost to help it do its job properly.
   

5. Take a little stroll After eating, taking a short walk can lead to some impressive benefits. Firstly, a gentle stroll helps lower your blood sugar levels, which means your body produces less insulin. Since insulin is known as the fat storage hormone, walking for just 15 minutes can make you less likely to store fat. Additionally, walking can improve digestion; a German study conducted in 2008 found that gentle walking increases the speed at which food moves through the digestive system.

Need help with managing gut health problems?

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