Flights: Expert advises how to avoid bloating on-board
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The NHS says that bloating often happens after a big weekend or over a festive season, but if you are experiencing persistent bloating, it may be caused by a digestive problem or issues with your diet. The most common foods to cause problems are wheat or gluten and dairy products. A few lifestyle changes can help with bloating.
Integrative Nutrition says stress can cause digestive issues that result in gas and bloating.
“Warm baths can reduce stress levels and lower heart rate, giving your body a chance to refocus its energy on proper digestion and elimination,” it says.
The site adds that there are several ways to prevent bloating in the first place.
It suggests that you avoid chewing gum and increase fibre intake.
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Sometimes constipation can cause bloating. The NHS says that if you get constipation, take steps to prevent it by adding more fibre to your diet, drinking lots of fluids and exercising regularly.
“Even a 20 to 30-minute brisk walk four times a week can improve your bowel function,” it adds.
Without fluid, the fibre cannot do its job and you can get constipated.
The NHS notes: “It’s important to keep drinking, especially water. It encourages the passage of waste through your digestive system and helps soften poo.”
Indeed, it says it is a good idea to try to eat more fibre or roughage, as most people in the UK do not get enough.
You should also be aware of “gut triggers” as some people find particular foods cause them problems.
Acidic foods, such as tomatoes, citrus fruits, salad dressings and fizzy drinks, can trigger heartburn.
There are also instances when you should see a doctor. The health body says that if your bloating symptoms persist, consult your GP to rule out a more serious condition.
Indeed, bloating can be normal, but in some cases, it might be a sign of a more serious condition.
These can range from food intolerances, coeliac disease to irritable bowel syndrome, and ovarian cancer.
There are also some supplements which you may be able to take to reduce any bloating.
These include magnesium and probiotics, according to the Cleveland Clinic.
It says that magnesium supplements can help to neutralise stomach acid and relax the intestinal muscles.
It adds: “Magnesium has a natural laxative effect, which can be helpful from time to time but can be habit-forming if you use it too often.”
The health site also says probiotics can help supplement or rebalance your gut bacteria.
People with irritable bowel syndrome (IBS) often complain of bloating, especially in the evening, so go to your doctor if you are having these signs.
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