Your belly/abs/tummy/waist whatever you want to call it can be a problem area. The jelly belly might be one thing for women over 45. But bloating can make this feel so much worse, with many middle-aged women saying that by the end of the day they look like they’re 8 months pregnant.
This does nothing for your self-confidence, which can plummet downwards. All of a sudden you can’t get into your favorite clothes, and you’re looking out all those elasticated waistbands. It’s also not a good sign for your health, signaling that you’re doing something which could be damaging to your physiology.
But understanding why you bloat, together with making some small changes, will help you to look and feel better very quickly. Let me help you.
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Your bloating. It may have been building up for a while.
It might have started suddenly.
But you’ll know if you suffer from bloating – your clothes will tighten through the day, by the evening feeling so uncomfortable that you just want to put on a tent instead of your jeans.
Figure out your Triggers.
The key to curing yourself is understanding what’s causing your evening bloating. Monitor what’s happening on a daily basis with a simple Food, Drink, Activity & Bloat Diary. Record what you eat, drink and do every day for a month, and how it affects your bloating.
Here are some clues to consider –
- It could be salt – either added by you at the table. Or you may be eating high-salt convenience food.
- Too many white carbs can cause water retention.
- Over-eating is an obvious one.
- Canned fizzy drinks can, literally, fill you with gas.
- Eating too fast can bloat, as you gulp in the air with your food. Same with chewing gum.
- Maybe you have mild lactose intolerance, so your bloating will be worse with more dairy.
- Could be PMS if you’re not past menopause.
- Or simple dehydration can cause a sluggish digestive tract.
- If you’ve gained a lot of weight – over 10lb – through the last year during lockdown then your stomach might be physically compressed by stored fat in your abdomen.
- Maybe it’s poor dietary transit – like constipation.
- You’re eating too much fat which is hard to digest.
- You have a bit of a FODMAP reaction going on, with lots of gas.
- Or it’s something more serious and you need to consider speaking to your doctor.
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I worked with a lady with Coeliac some years back. She had a serious bloating issue. We managed to make changes to her diet which fitted in with all her busy family. In the end, she needed some nice new shorts for her golfing holidays!
Beat Your Bloating HERE
- Get HEALTHY with your eating. Cook for yourself most of the week. Make and take your own lunches to work. Try not to buy food that’s pre-cooked and pre-wrapped too often.
- Are you a FEASTER? Always the last to stop eating? Check your portion sizes. Enjoy, relish, and s l o w d o w n your eating, chewing everything properly.
- Increase WHOLEFOODS. Higher fiber & less fat makes food digestion slower, so you’re less likely to retain water and bloat up. More veg, fruit, beans, lentils, pulses, nuts, grains, etc. A more plant-based diet should help with constipation too.
- Cut down GASSY DRINKS. They could be the cause as that gas has to go somewhere!
- Drink more WATER. A small glass first thing, then mid-morning, one at lunch, another mid afternoon, and one before your evening meal. This helps plump out the bowel contents so your system can expel them faster.
- If you know you need to LOSE WEIGHT then just do it. Get more active, and do all these suggestions! I can help you.
- Check your DAIRY. If bloating is bad after a cheesy intake or milky drinks, then switch to soya, nut, or lactose-free milk. There are many dairy-free and vegan options available these days.
- Do your research on FODMAPS. Certain plant foods can cause gas in the lower bowel – beans and dark green veg might not help you. Careful diary-keeping can really help eliminate the key culprits.
- MOVE MORE. Did you know that exercise actually massages the digestive organs? The muscle tone which builds helps your body to function more effectively on every level – even improved posture will help you.
- ** If your symptoms persist after making some changes, please consider speaking with your Doctor. Your Diary will be of great assistance to them.
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