Four Evening Habits That Can Help Reduce Bloating, According to Dietitians

Occasional bloating is a normal part of digestion, but persistent evening discomfort can disrupt relaxation and sleep. Nutritionists suggest that several simple evening habits can significantly reduce bloating and improve overall well-being.

Eating too quickly is a common culprit, leading to aerophagia, or swallowing excess air, and preventing the body from registering fullness. Chewing food thoroughly is the first step in digestion, breaking down food with saliva and teeth for easier processing by the stomach and intestines. This initial breakdown allows the stomach to work more efficiently, potentially reducing bloating.

Incorporating a 10 to 15-minute walk after dinner can also stimulate the digestive system. This gentle exercise helps move food and gas through the digestive tract more effectively. Research indicates that regular post-meal walks can be as effective as medication for improving bowel motility, reducing bloating, and alleviating discomfort.

Beyond physical activity and mindful eating, other factors like stress management, adequate hydration, and maintaining good posture can contribute to a less bloated feeling. While occasional bloating is normal, addressing these evening habits can lead to greater comfort and better sleep.

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Nadutost mogu pogoršati prebrzo jedenje, zatvor, intolerancija na određene namirnice, preveliki unos natrijuma, gazirana pića, hormonske promene (poput PMS-a i menopauze) i neravnoteža crevnog mikrobioma.