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There are the times when you can explain yourself (or to nosy others) about why you're suddenly a few kilos heavier and have a protruding stomach; maybe you're pregnant, have had too many packets of Toffee Pops and hours of DVD watching or maybe you’ve got your period...
 However when you’re unexpectedly rotund and feel as bloated as a water bomb ready to pop, there is nothing more frustrating than trying to figure out why you’re suffering. Good news is, there are reasons why and ways to beat the bloat. We share these with you below. Bloating is caused by excessive build up of gas in the intestine or fluid retention and can be bought on by hormones and bad eating habits. To feel normal again, here are top tips to get rid of bloating. 1: Drink Water When you’re already popping out of your pants you often don’t feel like filling up with fluids. However drinking water is a great way to help beat fluid retention and cleanse your body. If you are bloated because of constipation, water is also beneficial. Fibre plus water helps push things through, so to speak!  2: FibreFibre acts like an internal spring clean, helping clean out your intestinal tract and get you moving. Constipation is one key cause of bloating, so filling up on fibre will help prevent both constipation and bloating. Foods high in fibre include wholegrain foods like oats, brown rice, whole wheat bread and wholegrain cereals like Wheat Bix and Muesli. Fruit and vegetables are also a good source of fibre. Adding too much fibre too quickly to your diet can have the opposite effect and increase bloating. Your body needs to adapt to processing the increased bulk so increase your fibre intake gradually over a week.  3: Listen to your motherWhen your mum said, “Don’t talk with your mouth full” and, “Don’t eat so fast”, she wasn’t only helping you develop good manners! Talking with your mouth full, eating too fast and gulping down drinks all cause the intake of extra air, and consequentially bloating. Another one from mum, “Chew with your mouth closed” will also help stop intake of extra air and stop bloating. 4: Reduce your salt intake Most of us get more salt (aka sodium) than required. Not only is this bad for cardiovascular health (too much sodium can lead to high blood pressure, a risk for cardiovascular disease) it can lead to fluid retention. Many processed foods contain high levels of salt, so read labels, chose low salt versions, and keep your diet largely unprocessed (read: lots of fruit, vegetables, wholegrain carbs and low fat protein).  5: ProbioticsProbiotics are healthy bacteria that help maintain gut health through reducing the number of harmful bacteria in the intestines. They are important for a healthy immune system, optimal absorption of nutrients and can also help with reducing bloating. You can find probiotics in certain yoghurts, fermented milk drinks such as Yakult and in dietary supplements, 6: Is it Medical? If you are eating a good diet, drinking loads of water and exercising regularly, yet are still suffering from bloating and/or cramping, see a doctor. There could be a host of reasons including lactose intolerance, Irritable Bowel Syndrome, Crohn’s disease, Coeliac disease or Endometriosis. Only a doctor can correctly diagnose these, so make an appointment and have it checked out.
Nicola
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