Beating the Bloat

Why do we bloat? We all have food intolerances of sorts and we may not realize what the particular "trigger" food is, but here are some tips from the British site GoodToKnow.co.uk:

Limit 'windy' foods
Some people produce more gas than others, while others are simply more sensitive to the sensations its produces. Either way, go easy with any sort of beans. They contain large amounts of raffinose, a type of sugar that's fermented into gas. Take care with cabbage, Brussels sprouts and spicy foods, too.

Don't chew gum
Chewing introduces air onto your gut so you're more liable to bloat. Go for sugar free mints instead, though you should limit anything sweetened with sorbitol, or any other sweetener ending in 'ol', as bowel bacteria ferment this family of chemicals into more gas.

Drink plenty
It seems strange to take in more fluid when you're already bloated, but if you're suffering from water retention, drinking lots of water stimulates your kidneys to work harder and flush out excess liquids.

Ease off the salt
Salt attracts fluid, which can make you blow up, especially around the time of your period. Replace salt with other seasonings like pepper, herbs, lemon and balsamic vinegar. Avoid packaged foods with more than 1.25g salt per 100g.

Boost your fiber
Constipation can also cause bloating. For perfectly functioning bowels you need a variety of fiber sources to include insoluble fiber such as wholemeal bread and brown rice, and soluble such as fruit and veg, beans and oats.

Eat dairy
Boost your calcium intake with two to three servings of low fat milk or yogurt daily, as long as you're not intolerant. As well as being good for bones, calcium has been shown to reduce fluid retention associated with pre-menstrual syndrome.

Take friendly bacteria
Friendly bacteria or probiotics can reduce the bloating that's linked with an irritable bowel and other symptoms such as stomach pain and intermittent diarrhea and constipation.

Try a magnesium supplement
200mg of magnesium significantly reduced fluid retention after two menstrual cycles of daily use, according to a study at the University of Reading. Food sources of the mineral include nuts, green vegetables and whole grains.

Watch the fizz
Carbonated drinks, even sparkling water, can increase you chance of bloating. It's best to stick to still fluids instead.

Don't rule out a food intolerance
Bloating, can sometimes indicate you aren't tolerating certain foods well with likely culprits being wheat and dairy. Try two weeks without dairy products first and if your symptoms settle you may have nailed the problem. If there's no improvement then restart dairy products but cut out wheat and see what happens. Another approach is to keep a food diary for a couple of weeks, noting everything what you eat and drink and when bloating troubles you most. But don't delete food groups long term without advice from a registered dietitian. You can ask to be referred by your GP.