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Eve Kalinik is a gut health specialist and author of Happy Gut, Happy Mind: How to Feel Good From Within. She recommended tackling one major eating habit to help bloating.
Eve, who also recently explained the best exercise to soothe constipation pain, told Express.co.uk: “Chew your food thoroughly and take time over meals.
“This can single-handedly be one of the main causes for bloating.”
Try to eat slowly, even if you are hungry. General advice is to chew your food around 30 times.
What you eat could also be causing you to be constipation, as well as how you eat.
You might be constipated due to a lack of fibre in your diet, and that can cause bloating.
Eve went on: “If constipation is the cause of bloating, ensure adequate intake of dietary fibre.
“You might also consider trying a probiotic, as imbalances in the gut microbiome can also be one of the main contributing factors to bloating.
“However if bloating is something that is persistent and/or not necessarily related to food intake, then visit your GP for further investigations.”
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Causes of bloating
What causes bloating?
Constipation
Constipation can cause bloating as the bowels become full and irritated.
Food intolerances and food-related diseases or syndromes
Food intolerances can cause all sorts of dietary side effects, such as excess gas or trouble passing waste.
Coeliac disease, when the body cannot absorb the gluten in wheat, can cause bloating along with other side effects.
IBS (irritable bowel syndrome) can cause bloating too.
Swallowing air
Swallowing air while you eat also causes bloating.
It can happen when you eat too fast, chew gum or smoke.
Menstruation
Sometimes menstruation can cause bloating for women.
Other causes include more serious illness, which is why unexplained bloating that doesn’t go away should be checked by a doctor.
They are (among others):
- Crohn’s disease
- Liver disease
- Cancer
- Depression
There is a type of breakfast to help soothe constipation pain too.
Eve suggested adding a special ingredient to oats for your breakfast and they can help to move the bowels.
Eve said: “Ground flaxseed can be effective as this helps to add bulk and soften the stools, which can help to promote regular movement through the gut.
“Add this to your morning oats or simply mix with some yogurt.”
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