Abdominal bloating is one of the most common health complaints I come by. This can range from just an uncomfortable reaction after eating or at the end of the day. To severe bloating and painful distension.
Like any digestive symptoms, bloating can be caused by a range of factors, and the key to effective treatment and long term relief is to identify that underlying driver to your bloating. So let’s take a look a bit deeper…
There are essentially four categories when it comes to underlying drivers to bloating. It’s either a:
a) Food reaction – a food intolerance or allergy, poor diet causing inflammation.
b) Infectious – a parasitic infection, an overgrowth of bad bacteria (dysbiosis), candida, SIBO.
c) Stress – the stress response shuts down our parasympathetic nervous system (PNS) taking us out of “rest & digest” and into “flight or fight” mode. For example, stress suppresses our hydrochloric acid production, reducing our ability to break down foods; or it also reduces the blood flow to the gut, causing slow motility, i.e. constipation. Both of which cause bloating.
d) Hormonal imbalance
Once you’ve identified the underlying trigger to your bloating, you can work on removing that trigger through diet and lifestyle changes, and therapeutic treatment with your practitioner.
In the meantime, try some of these actions to help reduce your battle with the bloat…
1. Drink plenty of water
It can really be this simple. If you’re not consuming enough water, then your body becomes dehydrated, this includes inside your colon. When your stool becomes dry, it doesn’t move through as it should, causing constipation, and then consequently bloating.
2. Lemon in hot water
Lemon helps stimulate our gall bladder to release bile which breaks down fats and toxins. It also helps stimulate our natural digestive secretions to break down food. Often when our liver and digestion is sluggish we tend to bloat. So starting each day with 1/4 lemon squeezed into hot water will help kick start you to healthy digestion.
Supercharge this drink for even better results by adding 1/2-1 teaspoon of apple cider vinegar!
3. Limit sugars
Harmful bacteria and yeast like candida feed off sugars! And when these bad bacteria/yeast ferment and grow, they release gases which causes bloating and sometimes gas (flatulence or burping). So stop feeding the bad guys, by avoiding refined such as sweet biscuits, lollies, cakes, muffins, banana bread, chocolate, soft drinks, energy drinks, added sugar to beverages, excessive alcohol consumption. And even excessive natural sugar intake such as too much fresh fruit, dried fruits and fruit juices.
Identifying your trigger
To find out which category of causes you might fall into, have a think about the following…
Food reactions
You can perform an accurate Food Intolerance test with us to test for 96 foods which you might have an intolerance to. Contact Amanda for more info on this easy to-do test!
Infectious
Did all of your symptoms start after a bad stomach virus, or after a trip overseas?
Stress
Would you rate your stress levels higher than a 7/10 when 10 being panic attack?
When you feel anxious or stressed can you feel it? Some describe it like a “brick in your stomach.”
Hormonal
Is the bloating worse around your period and/or ovulation time?
If you do suffer from chronic bloating which worsens around your period, to the point of painful distention and “6 month pregnant” look, then make sure you see a doctor or health professional like myself to rule out endometriosis or any other hormonal imbalances.
A note on fermented foods + bloating
Fermented foods such as sauerkraut, kefir, kombucha, are all fabulous gut loving foods delivering a dose of beneficial bacteria. However, a big however…as these are live bacteria, when consumed in excessive quantities or in the presence of dysbiosis like SIBO, fermented foods can actually worsen your symptoms, particularly bloating. So if you feel that you’re having too much of a good thing, maybe pull back for a little while, so you can address your digestion, before re-introducing in the future.
If you want to enjoy a bloat-free Summer this year, then join up to our 21 day program, The Gut Reset!
THE GUT RESET
21 days to a bloat-free Summer
Wednesday 22nd November – Wednesday 20th December 2017
Includes:
* 3 x weekly consultations with Nutritionist Amanda Ford to personalise your program
* Meal Plan, Recipes + Shopping Guide
* Weekly dietary analysis, measurements and practitioner advice
* Individualised supplement program
* Along with loads of support + accountability to help you reach your goal!
