Our top tips to beat stomach bloat

An image of someone's stomach and legs

With summer nearing, the excitement of beach days, sun-kissed skin, and bikini weather approaches too. So exciting… but what about that bikini bloat?

You are definitely not the only one fearing bloating this Summer – IBS-related symptoms including bloating is actually experienced by up to 20% of people with almost twice as many women as men suffering from these symptoms. Do not fear, you are not alone, and we are here to share some tips with you on how to get rid of the bloat this summer

From a nutritional point of view, it is more than likely that the bloating is caused by one of the most common food culprits. These are the top 3 culprits for bloating:

1. Gluten

More and more people around the world are developing gluten sensitivities, according to studies. This is largely due to the mechanization of farming and the growing use of pesticides that has led to the development of new types of wheat with a higher amount of toxic gluten peptides. This toxic type of gluten causes bloating and other sensitivity symptoms. Something else that is interesting to note is that the quantity of gluten that is used in bakery products now-a-days is a lot higher due to the reduced dough fermentation time.

2. Sugar

Not only is sugar extremely pro-inflammatory, causing chronic inflammation throughout your body, including your gut but it also has an osmotic affect and therefore will pull water into your gut, causing short-term gut issues such as bloating.

3. Dairy

The animal proteins in dairy products tend to be quite inflammatory leading to potential underlying inflammation in the body or gut. Besides this, not all of us are tolerant to dairy – this comes down to our genes. Some of us have a gene that makes us sensitive to dairy (causing symptoms such as bloating) and others may have no problem with dairy at all.

Our advise? Try cutting out these culprits out for a week or two, see how you feel, then re-introduce them one at a time to identify where your sensitives lie.

The following home remedies can also help to manage the pain and discomfort of bloating:

1. Go for a walk

Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.

2. Try yoga poses

Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating.

Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. 

While there are some quick fixes to help relieve bloating, we would suggest finding the cause of your bloating, as these lifestyle changes can tackle the cause and reduce bloating for good!

3. Try abdominal massage

Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:

  • Placing the hands just above the right hip bone.

  • Rubbing in a circular motion with light pressure up toward the right side of the ribcage.

  • Rubbing straight across the upper belly area toward the left rib cage.

  • Moving slowly down toward the left hip bone.

  • Repeating as necessary.

If the massage causes any pain, it is best to discontinue it immediately.

4. Take a warm bath, soaking, and relaxing

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.

Our key advise however would be to identify the cause, and implement these lifestyle change to tackle the cause, and reduce bloating for good!