Bloating and bloating after the holidays; Tips to relieve!
September 19, 2020
Holidays are days when we eat and drink a lot. The fatty meals we consume in combination with alcohol will always bring us some discomfort or bloating. See some tips you can follow to relieve yourself:
- Watch out for foods that cause gas:
Some vegetables such as broccoli, cauliflower, onions, Brussels sprouts and legumes, especially beans, contain an indigestible sugar called raffinose, which is responsible for the gas that causes us.
- Avoid too much sodium:
High salt intake can create water retention in the body. Avoid many packaged foods, reduce consumption of fast food and processed foods that are often high in sodium.
- Eat foods rich in potassium:
Fresh foods are usually high in potassium. Potassium can help after increased sodium consumption. Prefer: banana, potato, beans, green vegetables, avocado, etc.
- Try ginger or chius mastic:
Ginger has been found to reduce gas and stimulate bowel movement. You can eat a slice of ginger or simply chew it, or alternatively try drinking ginger tea after your meal. Mastic is a good alternative to facilitate digestion and relieve unpleasant indigestion and bloating.
- Drink teas:
To relieve bloating and stomach rumbling, drink peppermint, peppermint or chamomile tea.
- Increase your fiber intake gradually:
If you're not used to eating high-fiber foods often, an increased intake may cause you to feel bloated. So gradually add fiber to the diet.
- Avoid alcohol and soft drinks:
Usually the drink will be accompanied by nuts, chips, etc. Therefore bloating will be inevitable. Also soft drinks contain a lot of air in their composition which will make the problem worse.
- Drink water:
Bloating is also caused by fluid retention, which occurs when the body is dehydrated. Drink water to hydrate and restore body balance.
- Walk:
Walking can help with bloating in a short period of time, as it helps the gas pass through the digestive tract more quickly.
- Make sure you have small and frequent meals:
Don't skip meals, as this will slow down your digestive process.
Stelina Vassiliadis
Dietitian-Nutritionist, MSc Medical School, University of Glasgow