10 tips to beat bloating
Say goodbye to swollen tummies, bloating and gas! Here are 10 ways to beat bloating and get back that flat stomach.
1/ Avoid fizzy drinks
The gas in fizzy drinks is directly absorbed and stored in the gut, hence the unpleasant feeling of a swollen, bloated stomach.
Action
Stick to still water and have as few fizzy drinks as possible.
2/ Vary your sources of fibre
Fibre is important for intestinal transit and actively contributes to health and well-being, but when too much fibre is eaten or it is poorly tolerated, it can lead to digestive problems and flatulence.
Action
Eat both raw and cooked vegetables in the same meal and mix soluble fibre (carrots, courgettes, rye bread, buckwheat, oranges …) with insoluble fibre (whole wheat and its derivatives, dried fruit, pulses …).
3/ Restrict consumption of FODMAPS
FODMAPS are usually short-chain carbohydrates (sugars such as fructose or sorbitol) which are present in many foods (cereals, fruit, vegetables, dairy products …) and which cause gut disorders, especially bloating.
Action
Reduce your intake of FODMAP-rich foods such as apricots, raw beetroot, asparagus, cauliflower, chickpeas, dried fruit, onions and rye…
4/ Choose your dairy products carefully
Lactose, a sugar present in milk, is not easily digested and can produce fermentation in sensitive individuals which can result in bloating.
Action
Replace cow’s milk with a lactose-free, plant-source milk (rice, soya…) Avoid yogurt and whole milk and space out your consumption of cheese and other dairy products.
5/ Eat fennel
Fennel is able to block the process of fermentation and thus prevent the formation of gas. It is also an excellent aid for slow transit.
Action
Prepare the fennel in different ways (raw - sliced finely, steamed, in a compote, braised …) so that you include it in your diet regularly.
6/ Opt for plants and herbs
Certain plants have known digestive properties and can help in maintaining a flat stomach (see also our article on slimming plants). This is so for sage, angelica and dandelion.
Action
Teas are a good option here. You can also consume several of these plants together (in capsule form, for example) as a treatment.
7/ Forget the chewing-gum
Chewing gum makes air enter the stomach (the digestive system is then ‘running on empty’) and causes bloating.
Action
Instead of chewing gum, suck a sugar-free mint sweet.
8/ Try activated charcoal
Activated charcoal (available from pharmacies or over-the-counter) is able to absorb gas and reduce fermentation.
Action
Follow the doses recommended on product packs. But be aware that activated charcoal cancels out the effects of certain drugs and oral contraceptives.
9/ Identify your trigger foods
Is it pulses, sugar, fibre? Though it can be difficult to pinpoint exactly what it is you’re most sensitive to and what’s causing that bloated feeling, it’s best to target your trigger foods.
Action
Make a note of what you eat, and that way you’ll be able to identify those foods that cause you problems. Cut these foods out for three days and see what happens.
10/ Chew well!
Mastication plays an important role in digestion. You should chew slowly and thoroughly to help the digestive system do its job properly. In addition, try not swallow too much air while you’re chewing – so don’t speak while you’re eating!
Action
Put your fork down between each mouthful, chew slowly and take a moment to savour your food. As a guide, it should take you at least 20 minutes to eat a complete meal.
Keywords
2 Days
Easy to order
Easy to order, good and fast delivery to Finland, the box was intact and the content exactly what I ordered. I am satisfied. Product prices are on moderate level. Thank you Supersmart!
VIITANEN Esa
6 Days
Fine quality service
Thanks to team who met what I need such as trust, good packages and fast delivery. Regarding products it is too early to give a comment. After using for a while, I gonna update my review. I had bought supplements mostly for autism.
Fatma Coltu
6 Days
efficient easy to use
efficient eqsy to use
Mr G Birtles
13 Days
Quick processing orders…
You are so quick in processing orders and prompt in shipping too. Very easy to do business with you. Thanks a lot for your great service.
JOAQUIN Epifanio
19 Days
I am merely judging the delivery system
I am merely judging the delivery system, which was flawless. It wouldn't make any sense to comment on the efficacy of the supplements, since that is only possible on a statistical basis. Even if something doesn't improve, that doesn't have to mean that the supplement doesn't work, since one doesn't know how it might have worsened without the supplement and the opposite might also apply, since many symptoms are psychosomatic and the supplement might provide a placebo effect.
Roger De Backer
27 Days
Perfect!!!!!!!!!!!!!
Perfect!!!!!!!!!!!!!
Patrick
28 Days
Magnesium and Zinc Orotate are top…
Magnesium and Zinc Orotate are top supplements. Highly recommend!
Kristjan
39 Days
Clean, simple, effective
Nothing to complain. Delivers everything fast, attentive to their regular customers. Best experience.
FABIO I.
42 Days
Possibility to enjoy a variety of high…
Possibility to enjoy a variety of high quality suppléments. Fast delivery Good packaging Clear information and website
Vov Oo
45 Days
Efficient ordering and delivery
Efficient ordering and delivery. Happy with products. I order fairly regularly. Reliable
Gill Lee
45 Days
Happy customer.
Supersmart sell the best products and are effecient when it come to handling and dispatching orders. Also, their return and refund policies is very simple and easy for the customer. The creme on top is the return customer discounts. Keep up the good work.
ABDULQADER Jehad
48 Days
Prompt and reliable.
Prompt and reliable.
MIFSUD Joseph
55 Days
great? / OK
I don't use the word great; everything was OK; it is maybe too early to expect an effect of the supplements
STAEHLI C
62 Days
Well,It was yesterday I started using…
Well,It was yesterday I started using it but I can tell the supplement is working perfect,will definitely still give best comments once I'm done using it ...
ANTHONY Oluwaseun Ugwu
62 Days
Great products
Great products, fast delivery.
Nujood ALHADDAD