Is it just us, or does bloating seem to become a little more noticeable as we get older? There was a time when we could eat a big dinner, have dessert, a drink and think nothing of it. What’s going on?
As we get older our digestion, hormones, activity levels and eating habits can change over time. No surprise. Suddenly we’re paying much more attention to how certain foods make us feel. And from what we’ve learned already? Sometimes what looks like a little extra belly isn’t actually weight gain at all. It can simply be food, gas, constipation or fluid retention doing its thing.
What can we do? Before you start reaching for that latest magic blend (we get bombarded with those ads on social media, too!), there are some simple adjustments to can help minimize that bloating that makes us feel uncomfortable. This isn’t about losing weight. This is about being more in tuned with our bodies internally.
Here are some tips to incorporate into your lifestyle first! It’s probably all stuff you’ve heard before but we’ll throw it down in one page…print it out, stick in on your fridge. Whatever, it takes to help with reminders. BTW, this isn’t just for women! Guys feel bloated too!
First step: Mindset.
That “I got this. I know I can do this!” attitude helps more than you may realize. We have an article on “self-sabotage” here if you haven’t read it yet.
Keep a consumption diary for two weeks to give you a good overall picture of your daily intake. And record EVERYTHING including what you drink. Even better if you can record time of day and even if you’ve skipped a meal. You don’t need to count calories necessarily unless you want to. Maybe do that once you’re in the routine of recording what you consume.
It may be a good time to check in with your healthcare provider (including your family doctor, naturopathic doctor, dietician) too especially if you have any other health concerns. They can also help navigate what supplements are right for you…right now.
Slow down and actually enjoy your food
One of the easiest things to overlook is how we eat. Eating quickly, talking while chewing, drinking through straws, chewing gum and gulping down food and drinks can all mean swallowing more air.
Try slowing things down. Put your fork down between bites, chew your food properly and give yourself a little time to enjoy your meal. It sounds simple, but sometimes the simplest things make a difference.
Keep portions comfortable to help with bloating
Even healthy food can leave you feeling bloated if you eat a very large meal. This is especially true at dinner when we tend to be less active afterwards.
We like the idea of thinking about being comfortably satisfied rather than completely stuffed. So, pay attention to your body. Once you feel satisfied, stop. At a restaurant? Just take home leftovers. No food goes to waste.
Pay attention to your personal food triggers
There isn’t one universal “bloating food.” Some people can happily eat a giant bowl of beans or a big beautiful salad and feel fantastic, while someone else looks at an onion and starts questioning their life choices.
Common culprits can include onions, garlic, beans, lentils, broccoli, cauliflower, cabbage, some dairy products, carbonated drinks, and sugar alcohols, and even sugar substitutes.
You don’t necessarily need to eliminate everything all at once. Instead, notice what your body is telling you after you have these. Again, that little consumption diary for a week can be surprisingly helpful to give you a better overall picture.
Don’t forget about fibre — but don’t go from zero to hero
Fibre is important for digestive health, but suddenly adding huge amounts of it can have the opposite effect and leave you feeling even more bloated.
If you’re increasing fibre, do it gradually and make sure you’re drinking enough water. And if constipation is an issue, getting your digestion moving regularly can make a surprisingly big difference in how your stomach feels.
Watch the salt
Ever have a restaurant dinner and wake up the next morning feeling like you’ve been inflated overnight? A salty meal can cause temporary water retention, which can leave you feeling puffy. Restaurant meals, sauces, takeout and prepared foods can often contain considerably more sodium than we realize.
It doesn’t mean you can’t enjoy them. Just balance things out with plenty of water and some fresh, less-processed foods the following day. Chicken nuggets won’t help.
Try a little ginger or peppermint to ease the bloating feeling
A warm cup of ginger or peppermint tea after a meal can be a lovely little ritual when your stomach feels unsettled. It’s not a magic cure, but many people find these teas soothing. And sometimes the ritual itself — sitting down, slowing down and sipping something warm — is exactly what you need.
Take a walk
This might be one of our favourite solutions because it costs nothing and you probably don’t need any special equipment. A gentle 10- to 15-minute walk after a meal can help with digestion and get things moving. Brisk is good but it doesn’t need to be a power walk or a workout. Just grab your favourite sneakers with support and get outside.
And honestly, sometimes a little fresh air after dinner feels good regardless of what your stomach is doing.
Bloating isn’t necessarily belly fat
This is probably the most important reminder. Your stomach can look completely different at 8 a.m. than it does at 8 p.m. That’s normal. Food and fluids have to go somewhere, and digestion takes time.
So if your stomach feels flatter one morning and more rounded by evening, don’t automatically assume you’ve gained weight. Bloating, digestion and body fat are three very different things.
For us, the goal isn’t to have a perfectly flat stomach every minute of the day. It’s to feel comfortable, energized and good in our bodies.
And sometimes that starts with something as simple as slowing down, taking a walk and paying a little more attention to what makes us feel good.
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Next Read: Easy Ways to Work In Self-Care Everyday
*Lead in photo by Priscilla Dupreez for Unsplash