Beat the Bloat

Bloating is a common gut symptom, and it can be distressing if you don’t know the cause. Occasional bloating is totally normal—especially after a big meal or extra fiber. In fact, a bit of bloating after a high-fiber meal is a good thing. It’s a sign of well-fed gut microbes, including good bacteria, performing their usual functions.

If you suffer from bloating throughout the day, simple lifestyle and diet tweaks can help.

Dr. Megan Rossi’s Tips to Relieve Bloat

•Chew your food. Take time to thoroughly chew your food, aiming for between 10-20 chews per mouthful. • Opt for smaller portions. Eat four or five meals spread across the day. • Give it a stretch. Gentle stretching, abdominal massage, and heat packs can help release trapped gas. • Avoid tight clothing. This might sound a little odd, but

“tight pants syndrome” is a thing. • Try peppermint oil capsules. Peppermint oil has been shown to relax your gut muscles, and it may help relieve bloating triggered by trapped gas. • Don’t hold it in. Gas is better out than in. Go for a walk outside and “deflate.”

•Read the labels. Avoid added polyols such as mannitol, isomalt, xylitol, sorbitol, and maltitol, which are common in sugar-free foods, including chewing gum.