Many people suffer stomach bloating no matter how healthy their lifestyle might be.
The health problem can be caused by a range of factors including diet, stress and hormones.
Leading Australian fitness expert Tiffiny Hall believes it’s possible to get some relief from a bloated and gassy gut by making a few simple lifestyle tweaks.
From cutting back on coffee to adding a dash of apple cider vinegar, FEMAIL looks at Tiffiny’s top tips.
Personal trainer Tiffiny Hall (pictured) says with a few lifestyle tweaks it is possible to get on top of bloating problems
1. Make exercise a priority
The Biggest Loser trainer urges anyone who is suffering from stomach bloating to keep exercising – no matter what.
She said movement gave the gasses trapped in your stomach a chance to move through your system.
‘If you’re not up for a sweat sesh, turn down the notch and try a Pilates workout, or even some self-guided stretches will help relieve discomfort.’
Tiffiny added those new to working out may find initially they may experience some bloating, however, she notes this is only temporary.
The personal trainer (pictured left after pregnancy after and right before birth) regularly shares photos of her own personal transformation to Instagram
2. Drink plenty of water
If you aren’t drinking enough water your body begins to retain fluid in order to stay hydrated which can cause the stomach to swell and bloat.
Tiffiny’s suggestion is to drink a minimum of two litres of water a day, not just to keep up fluid intake but to flush out any other toxins that may be causing the problem.
She said those who suffer from bloating first thing in the morning, or after main meals, may want to add some lemon to their water as this can help with digestion.
The fitness expert also said snacking on water-loaded fruit and vegetables such as celery, watermelon or cucumber was another simple way to increase hydration.
One of Tiffiny’s key recommendations to anyone who may be suffering from a bloated gut was to keep moving
3. Prepare for premenstrual tension
Bloating is a known symptom of PMS and can be a problem before or during your period.
If this is something you suffer with, Tiffiny recommends increasing your intake of calcium or magnesium.
She said both are known for containing nutrients that can help relieve PMS-related bloating.
4. Ginger helps prevent bloating
Simply put, ginger is a miracle plant for those who suffer from a gassy, upset tum.
The food, in root form, helps prevent bloating, reduces gas, and stimulates your digestive juices to break down food.
‘You can cook with ginger, take a daily ginger supplement, or add some ginger to a cup of hot water with honey and lemon and let it steep for 10 minutes,’ Tiffiny said.
Ginger can be taken up to three times a day if bloating is a problem.
Ginger is a miracle plant for those who suffer from bloating, Tiffiny said
5. Eating potassium-rich foods
Eating foods that are rich in the mineral potassium can help assist with water retention as it can regulate sodium levels in the body.
Her suggestion is to include a variety of potassium-rich foods including mangoes, spinach, rockmelon, nuts, asparagus and bananas.
Tiffiny said bananas are a good dietary addition as they come packed with soluble fibre which can help prevent constipation.
The Biggest Loser trainer also said potassium-rich foods such as bananas can assist with water retention as the mineral regulates sodium levels in the body
6. Cut back on caffeine
A regular cup of coffee is something many look forward to at the start of a day.
But, for those suffering from bloating problems, it may be worth considering a few caffeine-free days from time to time, the trainer said.
She explained caffeine was acidic and may cause the stomach to bloat – which is why cutting back, or cutting it out, can reduce this.
People who suffer from bloating should try to cut down on coffee or if possible factor in a few caffeine-free days, the fitness expert said
7. Apple cider vinegar
Apple cider vinegar added to a glass of hot water with a teaspoon of honey is a fashionable health elixir.
The vinegar is a great natural digestive as it neutralises stomach acids and gets the organ ready to digest food properly.
If drinking it doesn’t isn’t something you fancy, there is always the option to add it to a salad as a tasty dressing.
Tiffiny said a daily elixir of apple cider vinegar, added to a glass of hot water with a teaspoon of honey made for a great health tonic and helped with digestion issues too
8. General gut health
An imbalance in gut bacteria can lead to problems with bloating – something that can happen easily – especially if you have just taken a course of antibiotics.
Tiffiny said a good quality probiotic, such as Greek yoghurt, can help restore the balance and will get rid of any bloating issues.
‘Yoghurt is a great source of natural probiotics and contains acidophilus bifidus live cultures.’
9. Managing stress and anxiety
While there are many things you can do for your overall health, looking after yourself emotionally is also something that can help.
‘Never underestimate the power an unhappy mind can have on an unhappy tum,’ Tiffiny said.
‘Never underestimate the power an unhappy mind can have on an unhappy tum,’ Tiffiny said
Stress and anxiety can upset the balance of hormones that play an important role in digestion.
Which means if there is a lot on your mind, your food probably isn’t being digested properly, leading to gas and bloating.
Her recommendation is to make sure you take time to look after yourself, eat whole foods and to move your body as part of a healthy routine.