Many are figure conscious during the summer months, and instead of focusing on extreme diets and exercise, the nutrition experts at Barbend have shared the simple changes you can make to your diet and how Pilates can improve gut health and reduce bloating and flatten the belly.
The NHS explains: “Bloating is when your belly feels full and uncomfortable.
“The most common reason for bloating is having a lot of gas in the intestine.
“This can be caused by some foods and drinks, such as some vegetables and fizzy drinks, or by swallowing air when you eat.”
One question that is associated with bloating is whether eating too fast can be a cause.
Nutrition experts said: “Yes, eating fast and swallowing air while swallowing food can lead to bloating, especially if you eat a very large meal.
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“Swallowed air is usually expelled in burps before it reaches the intestines, where it could cause bloating, but if you notice that you burp a lot after meals and feel bloated and gassy a few hours later, you may feel better if you slow down. reduce your eating habits.
“A great way to reduce bloating is to eat smaller meals, eat slowly, and drink plenty of water instead of carbonated beverages.”
There are also some foods that can contribute to bloating.
“FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are certain types of carbohydrates: the sugars, starches, and fiber in foods,” Barbend explained.
“FODMAPs can ferment inside your gut and draw water into your digestive tract causing bloating.
“Not everyone is sensitive to FODMAPs, but if you experience constant bloating, it may be a good idea to limit how much you eat.”
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Modifying your diet is one way to reduce bloating, another is Pilates.
Barbend said: “Pilates has become very popular in recent decades, through its ability to improve strength and fitness for all ages and body types.
“Simple stretching and basic Pilates movements can help relieve the accumulated water and gas that cause bloating.
“Pilates is also a great way to strengthen your core muscles and will help flatten your stomach.”
The expert suggests trying a couple of moves: The Hundred, Swimming and Roll Over.
A Barbend spokesperson concluded: “Although you may not be able to avoid the dreaded bloating entirely, your stomach could benefit from changing your eating habits, food choices and introducing Pilates into your life.
“It’s also important to know when bloating can be a sign of a food intolerance and a reason to see your doctor.”