|Posted on 2 January, 2020 at 9:10|
I suffer from bloating quite a lot, due to a sensitive gut. I unfortunately have a few intolerances to certain foods and if I eat them, I can feel unwell for up to 48 hours afterwards.
Sometimes this bloating can be quite severe which can have a negative impact on your life. It can really interfere with daily tasks and can make you feel frustrated and down.
If you suffer from bloating like I do, please read on about the possible causes of bloating to better understand why it could be happening to you, and how you could manage the symptoms.
One possible cause of bloating can be water retention. This is where your body has an increase of fluid circulating through your system, building up around your tissues and muscles. The body retains fluid for a number of reasons – when there is either a lack of water intake (being dehydrated), the body holds onto water to store it; when your salt intake is too high, the body will also hold onto fluid more easily; a lack of physical activity, like when you are sitting still during a long flight your feet ankles and legs may swell with fluid.
To reverse the effects of fluid retention, and therefore helping to reduce bloating, try to drink plenty of water, and eat potassium rich foods like tomatoes, citrus fruits and asparagus.
If you suffer from re-occurring water retention, make sure you see a health care professional as it could be due to an underlying issue that needs to be addressed.
Food Intolerances or Sensitivities
Intolerances or sensitivities of certain foods can cause your digestive system to become irritated and bloating occurs. Common foods that can cause discomfort or irritation are foods with gluten, wheat, dairy, eggs, soy, and some cruciferous foods and hig fibre foods like cabbage, broccoli and brussels sprouts. Try to cut out some of these foods one by one if you notice you react after eating them. More severe reactions to certain foods must be addressed by seeking professional help.
Women can experience bloating from water retention or swelling of the uterus. The hormones estrogen and progesterone are fluctuating at this time, which can cause many changes and unwanted symptoms. To try to reduce the bloating caused by your menstrual cycle look at reducing salt in your diet, and to keep your fluids up. You could try dandelion tea from health food shops but do not take if on mediations such as the contraceptive pill as it can reduce its effectiveness.
Tummy bugs like Gastroenteritis can be the cause of your bloating due to gas build up and swelling of the digestive system, as your body expels the bug through diarrhea or vomiting. Unfortunately, there is nothing you can do to help the bloating in this case, as your body has to run the course of the bug before getting back to your healthy self.
Digestive issues are very common and can have many causes such as food intolerances, IBS or over-indulging in rich hard to digest foods. It is always best to consult a health care professional if you suffer from discomfort or other problems, but there are ways to help ease the symptoms of digestive issues, and I have listed them here for you. My go to foods when I feel unwellto help with my sensitive gut are:
Ginger prevents bloating, reduces gas, and stimulates your digestive juices to better break down food. It’s great for calming nausea, and is also a mild muscle relaxant helping to calm stomach cramps. Again, another hot drink including fresh ginger, lemon and honey if desired, one of my go to remedies, and great for beating colds!
2. Apple cider vinegar
Apple cider vinegar is a great natural digestive remedy. It helps to neutralise stomach acids and get it ready to digest your food properly. I have it every morning as a hot drink, with a tablespoon of apple cider vinegar in some warm water and the juice of half a lemon. You can add cayenne pepper, turmeric, cinnamon, and pepper if you want to make it a super drink for good digestion. Ensure you buy unpasteruised and with The Mother which are the probiotic strands. If you dislike the taste you can but Apple Cider Vinegar in tablet form available in good health food shops.
Sometimes bloating can come from an imbalance of good or bad bacteria in your gut, especially if you have been on antibiotics which reduces the good bacteria normally present in your system. When the gut bacteria are imbalanced, this can lead to further digestive issues. A good quality probiotic can help restore the balance and get rid of any bloating and tummy problems. Natutal Yogurt is a great source of natural probiotics – just make sure it is one that contains acidophilus bifidus live cultures and is unflovoured.
4. Take an Epsom salt bath
Epsom salts are a great source of magnesium, which reduces inflammation in the body and plays an important role in the digestive tract. It’s best and quickest absorbed through the skin, which is why having it as a bath is most effective. Baths also help you to destress, which also helps your digestion!
ARTILCLE WRITTEN BY ELAINE BAXTER
Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating. Owner of Food Wise Weight Clinic Enfield Co Meath, Elaine is working with LowCalMealsDelivered to provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.