Feeling bloated after meals? Liz shares some simple strategies for easing digestive discomfort, from changing the way you eat to walking after mealtimes – and the nutrients that can help support an imbalanced gut.
Plus: advice for chronic migraines, Liz’s go-to longevity supplements, suitcase essentials for an indulgent girls’ holiday and the benefits of grounding sheets.
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
4 ways to beat the bloat in midlife
Bloating is one of the most common digestive complaints in midlife. Whether it’s that uncomfortable feeling after eating, a tummy that seems to swell as the day goes on, constipation or excessive wind, it can leave us feeling sluggish and uncomfortable.
This can partly be down to the impact of declining oestrogen levels during perimenopause, which has a knock-on effect on the gut. But it’s not something we need to put up with. Liz shares four simple strategies that can help beat the bloat.
Think about how you eat
It’s understandable to focus on what you’re eating, but how you eat is equally important. Eating too quickly means we swallow more air and give our digestive system less chance to do its job properly. Slowing down, chewing each mouthful thoroughly and eating without distractions can all help reduce bloating.
Staying well hydrated supports healthy bowel function, so check your daily water intake. Eating at set times every day can also be helpful. “Our digestive system likes rhythm and routine,” says Liz, “so getting into a regular routine for meals can help naturally stimulate the bowel.”
Support your gut microbiome
“Changes in our gut can be due to shifts in the estrobolome – a fancy word for the oestrogen receptors in our microbiome, “ says Liz. Declining oestrogen levels during perimenopause can push our gut microbiome out of balance, so hormone support could be worth investigating.
Feeding your beneficial gut bacteria with healthy fats and a varied, fibre-rich diet will also help build a more diverse, resilient gut to support better digestion and reduce bloating over time.
Fibre supplements or something simple and inexpensive like psyllium husk powder or flaxseeds can be helpful for some, though Liz points out that this could make a sluggish gut worse, so it does depend on what’s triggering the bloating.
Get moving
One of the simplest ways to help tackle bloating is movement. A gentle walk after eating can improve digestion and encourage trapped gas to move through the digestive tract.
You can also introduce movement via gut massage, gently kneading your abdomen around the tummy button to stimulate lymphatic drainage and help release trapped wind.
Being more active is also beneficial if constipation is a problem, and Liz recommends taking a magnesium citrate supplement to gently draw water into the bowel to soften stools.
Rule out other conditions
Of course, bloating isn’t always harmless. If symptoms are persistent, severe or represent a change that’s unusual for you, it’s important to seek medical advice.
It makes sense to rule out any underlying health conditions that could be contributing. Underactive thyroid, low magnesium levels, hormonal changes, IBS and SIBO can all lead to slower bowel movements, so a conversation with your GP could be worthwhile to see if any tests might be useful.
There’s also the option of working with a registered nutritional therapist, says Liz, who might be able to identify what you’re dealing with. But sometimes the smallest habits and lifestyle changes can have the biggest impact.
Also in this episode:
- Which longevity supplements are best?
- Advice for slow gut function and bloating
- Ibiza holiday essentials
- Help for daily migraines and impacted sleep
- How to support a healthier gut microbiome
- Ways to balance indulgence on a girls’ holiday
- How grounding sheets work
Links mentioned in the episode:
- Spermidine
- Youth & Earth Liposomal Glutathione
- Lifecode GX – use code LIZLOVES for 10% off
- Phospholipids
- Use code LIZLOVES26 for 15% off BioCare Magnesium Citrate
- Get Grounded
- Ancient + Brave True Hydration electrolytes blend
- Vitamin B
- Creatine
- NAC supplement
- Podcast with Lily Earle on chronic migraines
- Follow Lily Earle on Instagram
- Buchinger Wilhelmi Fasting Clinic
- Professor Vik Khullar
- ARTAH Essential Fibre+
Get in touch with a question for Liz:
- Email: [email protected]
- WhatsApp: 07518 471 846
More from Liz:
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