Christmas is officially over; I bet you all over indulgenced like the rest of us as you do during these festive periods. Not to worry as Christmas is a time of festive foods and enjoyment.  Now many of us might be bloated which is entirely normal considering all the food that was consumed during the festive periods especially as certain foods and drinks might trigger bloating.

Not to worry as this is perfectly normal and this blog will answer a few of the most common questions and nutritional tips to help you overcome a bloated tummy.

Why bloating occurs?

Bloating is usually caused by excess gas productions or disturbances in the movement of the muscles of the digestive system which can cause an increased pressure and discomfort for the sufferer. Many individuals will be bloated at some time during their life and slight dietary changes can reduce the excessive gas or disturbances in their digestive system. It is important for anyone who suffers from bloating on a daily basis to visit their general practitioner to rule out any allergies, intolerances or causes of bloating.

Tips on how to overcome bloating

*  Try to not eat too quickly as this can cause air swallowing which leads to bloating

*  Slow down and enjoy each meal as this can decrease any bloating which is related to chewing

*  Also try to consume smaller portions as big portions have been shown to cause bloating related symptoms afterwards, so it’s best to try smaller portions

*   Chewing food better can reduce the amount of air as this can cause bloating, try to no talk and eat at the same time and sit upright when eating to reduce the amount of air swallowed

*  Try to consume a high fibre intake from wholegrains, fruits, vegetables, and nuts as a low fibre diet can cause constipation which can result in bloating

*  Drink plenty of fluids to prevent constipation

 Are there any preventative steps we can take?

 Firstly to not consume a large meal at once, as many sufferers find that cutting down their portion sizes can reduce bloating and any pain associated. This is primarily because a person who tends to sufferer with bloating can increase the pressure on their digestive system if they consume a large meal whereas a smaller meal can cause less of an issue.

Timing is also important as many individuals tend to rush when consuming a meal and its essential to chew food better as this reduces the amount of air swallowed which can cause bloating but also makes you eat slower and can be linked to a reduced portion size. Try to cut down on carbonated beverages (fizzy drinks) as these can cause excessive gas to be swallowed and result in a bloated stomach. Also cut down on chewing gum as this can also cause excessive air to be swallowed which can result in bloating. If the problem continues, causes other symptoms then please seek help from a general practitioner as its best to rule out any potential causes of a bloated stomach.

Remember eat and drink moderately. Happy New Year from Kijani