- Chew thoroughly and slow down at mealtimes, digestion starts in the mouth.
- Daily mindfulness and movement can ease bloating by calming the gut-brain connection.
- Support your gut with fibre-rich foods, fermented products, and targeted supplements like KÄLLA FOR RELIEF.
A little bloating is normal. A lot of bloating is frustrating. Here are seven simple techniques to help you prevent discomfort and feel your best.
1. Chew, Chew, Chew
It sounds obvious, but how many of us actually chew our food properly? This simple habit can be a game changer when it comes to bloating and gas. Chewing stimulates saliva production, and saliva contains digestive enzymes that begin breaking down your meal. Skip this vital first step and the gut has to work overtime, which can lead to fermentation, gas, and bloating. Aim for 20 to 30 chews per bite. Once you find the rhythm, it becomes second nature.
2. Be Present with Your Plate
We eat fast. Too fast. When we rush through meals, the gut doesn't get enough time to break food down efficiently, and that can increase bloating. Try slowing down and taking one forkful at a time. Switch off the devices that distract you, or better yet, put phones in a drawer, out of sight and out of mind. Another way to be more present: plate your food as if it were a dinner date. A little visual effort goes a long way toward more mindful, bloat-friendly eating.
3. Practise Daily Mindfulness
Stress is one of the biggest triggers for digestive symptoms, including bloating. A consistent daily mindfulness practice can be incredibly effective. This could be meditation, or something as simple as the four-part breath: breathe in for four, hold for four, breathe out for four, hold on empty for four. Just like we exercise to get fitter, we need to train the mind, and the gut-brain connection, in the same way. It is the cumulative effects that make the real difference.
4. Go for a Walk
Walking helps release trapped gas that contributes to bloating. Sitting all day, often hunched over a laptop, can physically compress the gut. Try to get some daily movement in, even a leisurely walk. Where possible, take it outside. Sunlight and vitamin D exposure have their own gut- and mood-boosting benefits.
5. Try Some Self-Care Soothing
Simple self-care strategies can help soothe the gut and relieve bloating. A long soak in a warm bath with essential oils can work wonders. So can a gentle self-abdominal massage, working in an anti-clockwise motion with a body oil. You can also try herbal teas made with naturally soothing digestive ingredients like fennel, ginger, or chamomile.
6. Factor in Enough Fibre
Bloating is often linked to constipation or slower gut motility. Sufficient fibre is key to supporting regular bowel movements. You will find fibre in all plant-based carbohydrates: vegetables, fruit, whole grains, nuts, and seeds, so aim for a variety at every meal. That said, too much too fast is not a good thing. The gut needs time to adjust, so increase your intake gradually.
Some foods, known as prebiotics, have a particularly potent effect on gut microbes, including garlic, onions, leeks, wheat, asparagus, and chicory. These can increase gas and bloating in certain people, but they also feed the beneficial bacteria we want to keep. That is why it is important to work with a nutrition professional if you suspect food triggers are behind your bloating.
7. Include the Good Bugs
Imbalances in the gut microbiota, the trillions of microbes living in our gut, can also cause symptoms like bloating. Beneficial bacteria are found in fermented foods such as sauerkraut, kimchi, kefir, kombucha, natural live yogurt, crème fraîche, and traditional cheese. You can also look at including a supplement like KÄLLA FOR RELIEF, which contains these good bugs and can help tip the balance in your favour.
Important note: If bloating persists or is constant, seek advice from your doctor. It could be a sign of another health condition.
