Try green tea if you still need some get-up-and-go, or alternatively enjoy ginger tea which is super for preventing bloating. Ginger naturally lowers gut inflammation as it blocks certain enzymes in the body which can cause bloating.
How To: Boil 1/2 tsp grated ginger with 1 cup of water and pour into a cup with a Green tea bag.
Peppermint tea is another great option; what’s so special about peppermint tea? Well, peppermint is commonly associated with getting good quality sleep, and for once that is not just marketing hype. Peppermint is a natural muscle relaxant which of course, is great for catching some z’s, but also because it is great for IBS sufferers. There are many other herbal teas that can be helpful but i cannot name them all here (you can also get peppermint capsules now over the counter in Malta – speak to your pharmacists they will be able to guide you better).
7. Avoid alcohol
Alcohol is not only dense with calories but it also wrecks havoc on the digestive system. If it’s not due to all the sugar in the cocktails, it’s usually the ethanol itself which your digestive system really struggles to understand.
Try swapping that weekday cocktail for a hot water & lemon to prevent the evening bloat. Lemons are a natural diuretic (it keeps things digesting normally) and adding to hot water speeds it up even more.
8. Consume more Potassium
Potassium is a mineral which naturally regulates fluid balance in the gut – and so prevents any tummy bloating.
Increase your intake of potassium by eating more bananas, sweet potatoes, pineapples, broad beans/legumes and natural yogurt. You can also eat more of them by incorporating into fresh IBS-friendly smoothies, or adding into main meals, such as Broccoli Burger. I made these burgers this week and really liked them. I also take potassium through supplements since I exercise. You can buy Magnesium/potassium sachets from your pharmacy,
9. Reduce the amount of air you ingest
This may sound like a strange one but it’s amazing how much air we suck in when we eat, which then travels down into our gut in big gulps of hot air, increasing bloating symptoms. Eating too quickly and chewing gum are two of the main reasons we swallow too much air, so much so that our gut brain values it as food and starts breaking it down, producing more air.
Cut down on the gum by drinking more water throughout the day, or swap gum for nuts or seeds. Not only will you be swallowing less air but you’ll be adding more fibre and nutrients into your diet.
10. Stretch often