Eating past the point of fullness is a common occurrence during social gatherings like holiday potlucks or summer barbecues. While it’s not recommended as a daily habit, indulging in a few too many dishes on special occasions isn’t the end of the world.
However, overeating can lead to uncomfortable side effects like bloating. Nutrition experts agree that gentle movement is an effective way to alleviate bloating, and walking is their top recommendation. According to a 2021 study published in Gastroenterology and Hepatology, a short walk improved feelings of bloat and discomfort in patients compared to medication.
So, why does walking debloat? It’s due to simple biology. When we walk, our abdominal muscles contract, increasing fluid and gas movement into the bowels and reducing bloating. Gentle movement also stimulates the digestive process by enhancing peristalsis, which helps food move more efficiently through the system.
A post-meal walk can do more than just relieve abdominal discomfort; it can decrease blood sugar and insulin levels. A 2023 study found that even a short 2-5 minute walk was effective in reducing post-meal blood sugar levels. This makes it easy to incorporate into your post-meal routine without needing to spend hours on the pavement.
In addition to walking, other tips from nutrition experts include:
* Drinking water strategically throughout the day
* Eating mindfully and chewing thoroughly
* Including fiber-rich foods in your diet
* Adding gut-friendly foods like yogurt or ginger to ease digestion
* Keeping track of your bloat symptoms
* Speaking with a doctor if chronic bloating persists
Remember, occasional bloating is normal, but chronic bloating may be a sign of an underlying condition. By incorporating these simple tips and gentle movement into your daily routine, you can alleviate discomfort and feel lighter after meals.
Source: https://www.eatingwell.com/fastest-way-to-debloat-after-a-big-meal-8755985