Beat the Bloat: Tips to improve digestive health

WE'VE all been there - that feeling where your tummy feels swollen, tight, and uncomfortable. It can also be painful.

Bloating is one of the most common gastrointestinal disorders in the world, affecting between 10% and 30% of the population.

The discomfort usually goes away after a short time. But for some people who are more prone to bloating than others, what can they do to reduce or prevent it?

According to Krystal Ng Lu Shin, dietician at the National Cancer Society Malaysia, bloating can be caused by a number of factors, including excess gas in the stomach, an imbalance in gut bacteria and food intolerance. But it is usually a gastrointestinal problem such as constipation, malabsorption or maldigestion.

"You need to eat a balanced diet," says Krystal. "Fill your plate with ½ fruits and vegetables, ¼ whole grains (such as brown rice, oats or whole wheat bread) and ¼ lean protein. Ensuring adequate water intake (6-8 glasses daily), exercise and proper stress management can also help promote a healthy digestive system," she added.

In addition to changes in diet, Krystal also suggested several lifestyle habits that can reduce bloating, such as taking small and regular meals, proper eating habits like chewing and drinking slowly as well as avoiding talking while eating.

Other than that, she also recommended limiting the use of straws, exercising regularly with moderate intensity, and managing stress well.

Krystal also emphasised eating food rich in probiotics.

“Probiotics play a crucial role in gut health and reducing bloating by preventing overgrowth of gut bacteria and excessive gas production, thus maintaining a healthy gut environment,” she said.

Examples of food rich in probiotics include yoghurt and cultured milk, which can be incorporated into meals in various ways, such as dressings for fruits and vegetables salads, dipping sauces, breakfast oatmeal, fruit smoothies, and even in cooking.

For those who experience chronic bloating, Krystal urged them to seek professional advice from doctors, who may suggest probiotic supplements or certain medications to manage symptoms.

"Bloating can be a frustrating and uncomfortable condition, but with a few diet and lifestyle changes, it can be alleviated," Krystal added.