Dealing with IBS symptoms often requires a mixed bag of strategies. This is definitely true when it comes to bloating.
This video blog is part 3 in my series on dealing with IBS symptoms, and it's likely the one you've been waiting for!
Catch up on the series here:
- Part 1: 3 Ways To Deal with Constipation from IBS (and 1 thing NOT to do)
- Part 2: How To Deal with IBS-D (Try these 4 strategies in this order!)
When I polled the CBK Facebook group, 45% of you named bloating as your most common IBS symptom (24% said diarrhea while 18% said constipation).
Avoiding your personal FODMAP trigger foods can make a huge difference in beating the bloat, but there are plenty of other strategies to add to your bag of tricks!
10 Ways to Beat Bloat (Besides the FODMAP Diet)
Watch the video to go deep on this topic, or keep reading to get the main points.
Just the key points:
First thing's first: Calm Belly Kitchen is an educational resource and doesn't replace personalized medical advice. Check with a doctor before starting any new dietary treatment or supplement.
#1 Quit carbonation
Even seltzer and sparkling water (sorry La Croix lovers!) can puff up your belly.
#2 Eat till you’re satisfied, but not stuffed
Getting in the habit of eating smaller meals more frequently helps with bloat and other IBS symptoms too.
#3 Don’t use straws or chug bevvies
In both cases you’re likely bringing excess air into your digestive track, which distends your midsection.
#4 Go easy on gum
Same as above: more chewing equals more air to strain your belly.
#5 Increase fiber intake slowly
Too much fiber when your body isn’t used to it often has the opposite effect you’re hoping for: constipation and bloating.
#6 Eat cooked veggies
Cooked is easier for sensitive bodies to digest than raw.
#7 Eat fruit earlier in the day
This tip has helped so many of my clients beat afternoon bloat! Fresh fruit - even low-FODMAP choices - are easier to digest when your body is starting fresh in the AM.
#8 Take your time chewing
Not only will slowing down reduce excess air, it helps put your body in a relaxed state so stress doesn’t interfere with your digestion.
#9 Be mindful of salt intake
Cut down on processed and prepared foods, which tend to have loads more salt than homemade. Salt causes water retention.
#10 Stay hydrated
If you’re not getting enough fluids, your body holds onto the water it has and your clothes feel tighter.
Tell me, was this series on dealing with symptoms helpful? What topics would you like me to cover on future episodes of Calm Belly TV? Let me know in the comments!
Psst! >>> CBTV happens every Wednesday LIVE on the Calm Belly Kitchen Facebook page!