By Ryan Fernando is a celebrity nutritionist & Health Coach
People who have a bloated stomach and fatigue may notice that their stomach feels big and unpleasantly full.
Many factors can cause our bodies to become out of balance, resulting in belly bloat like Eating habits, Stress, Bacterial overgrowth, IBS, etc.
Changing one’s eating habits may help if one is bloated and weary. Here are 5 Nutrition tips to avoid bloating and fatigue:
1. Eat and drink items that contain sorbitol or fructose, which cause bloating, in moderation or avoid them altogether.
2. Avocados can be a healthy choice. They are high in fiber and pass slowly
through your digestive tract, promoting consistency and preventing constipation and bloating.
3. Eat fiber-rich foods. During mealtimes, fiber helps to maintain blood sugar levels steady. When there are rapid variations in blood sugar levels you end up feeling tired.
4. Bananas are a convenient food to get you nutrition on the go. Rich in fiber and potassium, it limits the flow of sugar into the bloodstream. B vitamins and magnesium in bananas aids in the prevention of weariness.
5. Ginger has long been used to treat stomach problems. It contains carminatives, which aid in the reduction of excessive gas (bloating) in the digestive tract.
Also, keep in mind:
It’s easier to swallow air when you’re talking while eating. This might lead to bloating due to an accumulation of air in the gastrointestinal tract. No wonder our ancestors advised us not to talk while eating.
Other than nutrition
- Try to stay stress-free. Stress can deplete your mental and physical vitality, making it difficult to get through your day. Stress hormones can create exhaustion by disrupting your sleep cycles, physical systems, and general health.
- I have observed my clients doing yoga poses such as Pawanmuktasana, Balasana, paschimottanasana to avoid bloating. Incorporating yoga in your schedule might be beneficial but please seek expert’s advice for the right guidance.
If bloating persists over an extended period of time, it could be a sign of a more serious health problem or existing nutrition crisis in the body due to food allergies.
A genetic test and food allergy test can help you identify foods that work well and the ones that are harmful to your body and health.
For more chronic bloating I ask my clients to do a microbiome test to determine the imbalance of the populations of good and bad bacteria.
Prepare this Anti-Bloat Water.
- 1 peppermint tea bag
- 10 grams Jeera
- 10 grams Saunf
- 10grams Ajwain
- Bring 2 liters of water to boil
- Add the teabag
- 30 secs later switch off the flame
- Then add the jeera ajwain and saunf and let it STEEP for 15 mins
- As the solution cools down. Pour into your water bottle or glass jug.
- Sip this through the day.
- You can add a cinnamon stick for flavor.
A qualified nutritionist through dietary analysis during a counseling session can help you identify food triggers that are bothering you and customize a nutrition plan which will not only improve your health and wellbeing but also make you perform efficiently and effectively.