Eat intelligently : “Split food intake into smaller portions across the day,” recommends Dr Rossi. For example, by eating five small meals in a day with breaks of a couple of hours in between.
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Up your fibre : While supplements can be helpful for some, Dr Rossi’s top recommendation is a high-fibre diet with plenty of plant-based ingredients.
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De-stress : Whether it’s using a meditation app for 15 minutes a day to “relax and re-wire the gut-brain axis”, or enjoying a long soak in the bath.
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Stretch : Gentle exercise and stretching to relieve trapped gas. Look to start and end your day with slow and restorative forms of yoga.
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Loosen up : Languid, loose clothing can actually help to ease bloating. Not only is it a nice summer aesthetic, it pays to avoid wearing tight clothes each day.
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Pick up some peppermint : For people with IBS, peppermint oil has been shown to relax gut muscles, and may help to relieve bloating triggered by trapped gas.
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Massage : Done daily a bowel massage can help to release gas. The below extract from Dr Rossi’s book sets out exactly how to do it.
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Go for a walk : Light exercise not only increases your heart rate, which increases blood flow to the gut, it also stimulates your colon.
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