| 3.3°C Dublin

tummy trouble Fitness blogger Maeve Madden shares her top tips to beat the bloat

In the second of a four-part series exclusive to Sundayworld.com, Irish fitness blogger Maeve Madden shares her top tips to beat swelling.


Maeve Madden

Maeve Madden

Maeve Madden

Feeling uncomfortable because you've got a bloated belly that just won't go away is zero craic.

But, before we get into anything, note that getting a little puffed out from time to time is completely normal.

I share your pain and know there is nothing worse than that agonising, overly stretched tummy feeling.

You’re not gaining weight, but nothing fits and the more you stress the worse it seems to get.

Fact, stress can make it worse, so calm your sweatpants down, they are probably all that fit you right now, and take a deep breath.

The 35-year-old who recently launched her 'Queens Don’t Quit' workout programme shares her top tips to help beat the bloat:

  • PMS:

Turns out only 70 per cent of us suffer from this type of bloating.

If you fall in the 30 per cent category you are blessed.

Periods can slow down your gut mobility, resulting in all the delicious PMS cravings passing even more slowly through your body.

You can speed up your gut mobility with mobility. I get it, sometimes it’s the last thing you feel like doing but building up a sweat with some light Exercise can relieve bloating and symptoms of PMS.

Together we can with a Queens Don’t Quit workout, maybe opt for the lighter version on these days.

  • Ditch the Fizz:

When we talk gas, we think of embarrassing sounds and foul smells. The good news is having gas is normal, but the bloating kind, not so much.

Ditch those fizzy drinks - the sugar and artificial sweeteners in them can alter your gut microbiota.

Gas in the small intestine or colon is typically caused by the digestion or fermentation of undigested food.

Gas can also form when your digestive system doesn't completely break down certain components in foods, such as gluten or the sugar in dairy products and fruit.


Maeve Madden

Maeve Madden

Maeve Madden

  • Drink Peppermint Tea:

Your new delicious beverage can ease cramping and relax your colon Fennel seeds are also a potent digestive aid and can be added to a tea too.

  • Gum is not Fun:

This increases your risk of swallowing excess air and consequently gassiness.

Most chewing gums contain artificial sweeteners, like sorbitol, which are poorly absorbed by the stomach, and can cause bloating and abdominal pain.

  • Hydration Station:

Yes, I repeat this many times and Queens it’s for your own good, make sure you’re drinking 1.5-2l of water a day.

Drinking water will soften your stools, which makes them easier to pass, delightful.

One of the key things to beating the bloat is staying hydrated, lack of fluids can cause constipation, slowing your system down and making it difficult to poop.

Regular exercise will also help, so keep up with your Queens don’t quit Workouts and try some of the lower impact classes like yoga/barre ballet.

  • Slow Down:

Inhaling our food can cause bloating for a few reasons. Firstly, your lovely tummy can only fit so much, so you may be overloading and not giving your body time to even realise you have consumed food.

Secondly, you’re also inhaling extra air, which can become trapped in your stomach and quite painful.

Thirdly, eating too fast means you are probably not chewing properly and thus your digestive tract is working overload.

Try to be more mindful when eating.

Slow down, put your phone away, put your fork down after each bite, and make yourself aware of how you are feeling, also savour the taste of the deliciousness you have prepared.

Remember a bit of bloating after eating is a normal part of digestion, not something that needs to be fixed.

If your abdominal bloating is prolonged or severe, or if you have other worrying symptoms it is extremely important you book an appointment with your local GP.

Download the Sunday World app

Now download the free app for all the latest Sunday World News, Crime, Irish Showbiz and Sport. Available on Apple and Android devices

Online Editors