Bloating is a commonly reported symptom of digestive distress by many people.
Its causes can be many, but some common causes can include low production of stomach acid or digestive enzymes or bile, an imbalance in the composition of our intestinal flora/gut bugs, gut infections by bacteria or yeast or viruses, use of proton pump inhibitors or antacids, menstrual cycle associated hormone fluctuations, eating too fast, drinking too much fluids with meals, and stress.
There are some actions we can take to reduce our likelihood of experiencing bloating. These tips are worth trying for 4-6 weeks in order to assess whether your bloating is rectifiable through these changes or whether you may need some more personalised support.
Drink warm water with ½ a squeezed lemon or 1-2 table spoons of apple cider vinegar first thing in the morning. Use a straw to protect your teeth as these drinks are acidic.
Chew food slowly and mindfully….20-30 times per mouthful before swallowing.
Avoid drinking large amounts of fluid with or directly after meals.
Stop eating when 80% full.
Limit fruit intake to between meals or before meals and not after meals. This reduces the risk of the fruit fermenting and producing gas in the upper gut.
Avoid eating late at night. For most people who are not night shift workers it is best not to eat past 8pm in the evening.
Avoid constant snacking. This gives the digestive system time between meals to re-regulate its function.
Limit refined sugar and refined carbohydrates (fizzy drinks, sliced pan, cakes, biscuits, croissants etc) as much as possible. If there is an imbalance in the gut flora sugar and refined carbohydrates will generally worsen it.
Introduce probiotic foods into the diet such as naturally fermented sauerkraut, kimchi, kefir or a high quality low sugar natural yoghurt. If probiotics worsen your symptoms beyond a few days this is usually a sign of a deeper imbalance.
Include bitter foods in the diet. These will help stimulate digestion and bile flow. These include rocket, kale, cranberries, dandelion tea, green tea and very dark chocolate (80%+).
Limit use of antacids unless absolutely necessary. We need stomach acid to digest food properly. Ongoing need for antacids or proton pump inhibitors is usually a sign of a deeper underlying imbalance.
I hope that you found this article useful. If you have any questions or comments or would like personalised support on any of the topics mentioned above, please feel free to get in touch for a free introductory call.
Paul Kinsella,
Registered Nutritional Therapist
BANT Registered Nutritionist
Copyright, 2022.
www.optimal-health.ie
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