We've all been there. Whether it's a charming "time of the month" side effect, the results of a digestive issue, or just an enormous meal, bloating is no fun.
You don't have to suffer in bloated silence though, there are quite a few things that can help. (Of course if it's ongoing or you have other symptoms, have a chat with your doctor.)
Make fennel a feature
You may have heard that fennel tea can help with bloating or fullness and it's true. Its a natural diuretic which means it helps your body get rid of excess fluid. Fennel seeds also have anti-spasmodic and anti-inflammatory properties which can help relax the tummy, allowing trapped wind to leave.
2. Get on the probiotic bus
Pre- and probiotics are pretty much essential for a happy gut. And a happy gut means less gas and bloating. There are lots of foods out there containing probiotics. Try yoghurts with live actives such as lactobacillus and acidophilus. Fermented food like kefir or sauerkraut are also packed with gut-friendly goodness (and are reported to have loads of health benefits).
3. Ginger is your new best friend
It’s a bit of a health hero, ginger, and it has lots of uses. From the tummy side of things, ginger has been used to treat disgestive issues for centuries. Sip on ginger tea, add it to smoothies and stirfries or simply add a few thing slices to hot water, with a little honey to sweeten, for a great digestion fixer.
4. Ditch the bubbles
It makes sense when you think about it but carbonated drinks can cause bloating. It’s all that extra air, see? They release air as they're moving through the body and the carbon dioxide bubbles in many of them can make the problem worse. Opt for still water and if you can, swap the fizzy drinks for herbal alternatives.
5. Grab a banana
As well as being a brilliantly transportable snack, the humble ‘nana contains potassium. If you’re bloated there’s a chance that you’ve too much sodium in your system, which can make you retain water. Potassium is great for sorting this out. Try to get some more of it in your diet – sweet potatoes are another good source.