HOW TO BEAT THE BLOAT
INCLUDES 12 EASY TO FOLLOW TOP TIPS
The good news is that problems with bloating (most commonly abdominal distention caused by a build -up of intestinal gas) can respond really well to dietary changes. I hope that the advice in this chapter and in related sections will help you to reduce pain, pressure and the misery of a bloated abdomen and gassy gut.
First, let’s look at some of the things that can aggravate bloating and gas:
- An imbalance of gut flora. Where an overload of not-so-friendly bacteria are running riot and what we have come to call 'the good bacteria' are in short supply in the large colon, the result can be a gas-producing frenzy which bloats up the belly
- Leaky Gut Syndrome (LGS), more common than you might think and certainly a problem in conditions such as IBS. Having a leaky gut means that the gut wall, the barrier between your digestive system and your bloodstream is more permeable than it should be (has more holes in it). As a result, partially digested proteins from your diet get through the gut wall into the bloodstream, upsetting the immune system and resulting in a range of unpleasant symptoms such as food sensitivities (especially to dairy products and foods containing wheat), joint pain, and digestive disorders including bloating, gas, and bowel problems.
- Carbohydrates (starchy, sugary foods) can produce gas in the large intestine through a process called fermentation.
- Constipation
- Eating too much
- Eating too fast
- Not chewing food properly before swallowing. This kind of laziness can lead to inadequate digestion which, in turn, encourages bacterial overgrowth and consequent gas
- Fruit, believe it or not, is a common cause of intestinal gas. Fruit sugar, the main carbohydrate in fruits, can ferment in your large intestine, causing you to feel bloated. This doesn't mean it's a bad food - far from it - it's just that it doesn't always digest well if eaten with certain other foods. In particular, starchy foods and fruits taken together make an extremely gassy combination. Think fruit pie, apple with sandwich etc.
- Gum-chewing, especially with the mouth open. Anyhow, who needs to see your tonsils or your tongue stud
- High fibre diets, onions and, as everyone knows, pulses (legumes) are all notorious gas producers! But these are healthy food groups, too so if you are suffering with the beastly bloat, learning how to combine correctly can be a major step towards recovery. My article on Healthy Weight Loss tells you how
- Incomplete digestion. Foods that aren’t properly digested in the small intestine will be attacked by bacteria in the large intestine where leftovers ferment and produce gas as a by-product. Fatty foods can also create gas if they're not broken down properly in the small intestine
- Lactose intolerance
- Low stomach acid, common as we age
- Opening up the abdomen during surgery can bring on agonising bouts of trapped post-operative gas; worth remembering if you have had an operation recently
- Pancreatic insufficiency (inadequate production of digestive enzymes)
- Poor liver function
- Swallowing air – this can happen anytime but especially when you're anxious
- Talking while chewing
- Not drinking enough water. Worryingly, most of us don't! For your digestive system to work efficiently, it needs to be properly and regularly hydrated. And it's the large colon that absorbs most of the fluid for the body's everyday requirements. Not drinking enough water can affect not only the digestive process but also the regularity of the bowel and causing constipation.
Bloating can also be caused by - or associated with - a range of health disorders such as:
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BLOATING DOESN'T NECESSARILY MEAN YOU ARE UNWELL
Occasional gas is a normal occurrence, nothing to be ashamed of and simply a way for the body to relieve internal pressure. Likewise, a gurgle or rumble is often just the stomach contracting or digestive juices on the move in the intestines. It’s when the every-now-and-then mini-burp, king-size belch, rumba-type rumble or sneaky fart becomes persistent, ongoing and/or stinky that it could be time to take action. |
HOW TO FIX THINGS
Can the cans. All that canned fizz isn’t just full of sugar and loaded with additives, it’s also pumped with bubbles. The very action of drinking gassy soft drinks (and beer or lager) especially from the can or bottle (you swallow air along with each gulp) can make bloating and burping much worse.
Check your posture. Sitting in a slumped or cramped position restricts your digestive organs and can trap the gas.
Try not to talk when you’re eating and chew with your mouth closed. An open mouth draws in air, increasing the risk of a belch and bloat.
For the same reason, if you have dentures, make sure they fit properly. Shovelling your tongue around your mouth to check on your dentures is a common cause of air swallowing.
Give up the gum. If you suffer with bloating, flatulence or belching, manage without this notorious gas maker.
Chew chew chew. Chewing every mouthful really thoroughly, sitting down to eat and not rushing around immediately after food may sound simple or even unnecessary but these changes can make an amazing difference. A great slow down tip is to rest the cutlery on the plate between mouthfuls; then don't load the fork or spoon until you have swallowed the existing mouthful.
Fruit and gas. Avoiding fruit means that you’re missing out on a range of fantastic nutrients. But eating fruit with other food or after the main course can leave it fermenting and producing gas. Instead, try having fruit at the very beginning of a meal or as a between-meal snack when your stomach is actually empty. Whatever you do, avoid mixing fruit with starchy foods such as bread, rice or pastry unless you want an indigestible gas-fest.
Check your posture. Sitting in a slumped or cramped position restricts your digestive organs and can trap the gas.
Try not to talk when you’re eating and chew with your mouth closed. An open mouth draws in air, increasing the risk of a belch and bloat.
For the same reason, if you have dentures, make sure they fit properly. Shovelling your tongue around your mouth to check on your dentures is a common cause of air swallowing.
Give up the gum. If you suffer with bloating, flatulence or belching, manage without this notorious gas maker.
Chew chew chew. Chewing every mouthful really thoroughly, sitting down to eat and not rushing around immediately after food may sound simple or even unnecessary but these changes can make an amazing difference. A great slow down tip is to rest the cutlery on the plate between mouthfuls; then don't load the fork or spoon until you have swallowed the existing mouthful.
Fruit and gas. Avoiding fruit means that you’re missing out on a range of fantastic nutrients. But eating fruit with other food or after the main course can leave it fermenting and producing gas. Instead, try having fruit at the very beginning of a meal or as a between-meal snack when your stomach is actually empty. Whatever you do, avoid mixing fruit with starchy foods such as bread, rice or pastry unless you want an indigestible gas-fest.
RED ALERT Try to avoid cow's milk, sugar and wheat-based food. Even if you're not a sufferer, you're likely to be better off without them! Wheat, in particular, is a no-no if you're trying to deal with flatulence, bloating or weight gain. My personal view is that mass produced wheat should be considered a toxic foodstuff; it's certainly one that we all tend to eat to excess. From breakfast cereal to breakfast toast, biscuits, cakes, sandwiches, pizza bases, sausages, burgers, pastry and anything else made with wheat grain or flour; it's easy to eat wheat at every meal and not even realise it. Wheat allergy/sensitivity is certainly way more common than the medics would have us believe and responsible for a long list of health problems.
Wholewheat is sometimes recommended as an alternative to refined (white) flour products but even this has its problems. Wheat fibre contains phytates, substances which are known to inhibit the absorption of essential nutrients such as calcium, magnesium, iron and zinc. Add sugar and/or cow's milk to the wheat mix and you have a ready recipe for digestive distress. Milk, sugar, wheat and other grain-based foods are also not the ideal if you have a tendency to put on weight easily and find it difficult to lose. More on this in a future article.
Wholewheat is sometimes recommended as an alternative to refined (white) flour products but even this has its problems. Wheat fibre contains phytates, substances which are known to inhibit the absorption of essential nutrients such as calcium, magnesium, iron and zinc. Add sugar and/or cow's milk to the wheat mix and you have a ready recipe for digestive distress. Milk, sugar, wheat and other grain-based foods are also not the ideal if you have a tendency to put on weight easily and find it difficult to lose. More on this in a future article.
As a practitioner and lecturer, I also hear a lot about gluten sensitivity/intolerance and there is no doubt that gluten is a big problem for a lot of people, not just coeliacs. Unfortunately, the gluten in modern wheat crops has been, how shall we say it, altered by science, making it much more difficult for the human digestion to cope with. Undigested gluten causes an immune system response, attacking the lining of the small intestine (where most of digestion happens), leading to gut pain, nausea, diarrhoea, constipation and, of course, bloating and gas.
But the troublesome symptoms caused by eating wheat foods are mostly down to a nasty little lectin (a starch binding protein) called agglutinin which is found in wholewheat and also wheat sprouts. Agglutinin is tough stuff that the body has a really hard time dealing with. It builds up in body tissue, aggravates the gut, and increases the likelihood of inflammation in all parts of the body including the digestive system and the joints. And that's just the tip of the iceberg. |
I urge anyone, whatever their health status, to spend a few minutes 'digesting' the following two links:
http://articles.mercola.com/sites/articles/archive/2010/01/16/the-critical-role-of-wheat-in-human-disease.aspx http://articles.mercola.com/sites/articles/archive/2008/01/02/truth-about-eating-grains.aspx One positive benefit of wheat is that it is now being used big-time to make bio-fuel so at least we can say it's good for the carbon footprint.
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HOT HINT: Always check the list of ingredients, in the small print on the back or side panel of a product. A lot of foods will show oats or rye or rice on the front of the pack and maybe on the shelf label too but could still contain a large proportion of 'hidden' wheat.
Learn how to food combine. When you have a digestive or bowel disorder, mixing major protein foods with starches can make the symptoms a whole lot worse. In my many years experience I have seen numerous examples of an apparently serious, intractable digestive complaint resolve within a few days or weeks by simply changing the way foods are combined in the diet. Whilst I would never claim that this works for everyone, it is certainly worth trying and is entirely safe. As a first step, no need to buy any books or spend money you don't have. Just take a look at my feature on Healthy Weight Loss where you will also find my basic rules for effective food combining. Try these, in conjunction with the other information on this page, for one week and see how you get on.
Drink more fluid. This is easier than you might think, even for people who don't like to drink water. Have a glass or bottle of water sited in all the places where you spend time. In the bathroom, every time you go for a pee, take a drink of water. Have water on your desk, bottles of the stuff in your car and always carry one in your bag or pocket if you're travelling. No need to gulp a glass all at once, just take a mouthful and you'll soon see how quickly the levels go down. Other great ways to up you intake of fluid is to include vegetable soups, fresh vegetables, fresh fruit and/or vegetable juices, herbal and fruit teas, and smoothies (check the labels and go sugar and sweetener free). Sorry, alcohol, coffee and strong tea don't count towards fluid intake.
DON'T MILK IT
If you find that milk bloats you up (and this can happen even if you’re not lactose intolerant) you could try substituting sheep or goats milk cheeses and yoghurts which some people find much easier to digest than cow’s milk products. It’s been estimated that just one fluid ounce (nearly 30g) of undigested milk will produce double its weight in gas in a normal intestine. |
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WHEAT ALTERNATIVES
Unless you have a problem with gluten, you might think about swapping wheat for oat and rye based foods such as oat cereal, oat cakes, rye crackers or rye bread. For many people, this is all that is necessary to beat the wheat bloat. But even these can cause you problems if you have a yeasty gut. If there is candidiasis lurking, then all types of grain can be troublesome. Some wheat-sensitive patients have told me that they find bulgur wheat just fine, so worth a look but test small amounts first for tolerance. You might also try spelt wheat. This ancient wheat species still contains gluten but apparently no agglutinin. Other worthwhile alternatives to worrisome wheat include amaranth, buckwheat, quinoa, rice, sago and sorghum. However, my own experience in practice suggests that grains are, generally, problem foods and I'm increasingly inclined to the view that grain-free or low grain intake diets are better than the 'eat plenty of wholegrains' advice that is thrown at us by government health departments and dietitians. There's a whole list of other great foods out there that are so much healthier for us than wheat-based foods. Some of my favourite 'fillers' include swede rutabaga, turnip, beets, cassava, celeriac and kohlrabi. I also love all kinds of beans such as adzuki, alubia, lima, blackeye, chickpeas, red kidney beans and, of course, lentils. Sometimes known as pulse grains, they are not only fantastic sources of vegetable protein but are great for helping to balance blood glucose. Sustaining nourishment for anyone but especially good if you are diabetic, hypoglycaemic or trying to lose weight. The only downside is that beans can make you gassy, hence more bloat, but if you follow the advice on this page AND make sure that the beans you use are properly prepared, fully cooked and well chewed, then you should have no difficulties.
Unless you have a problem with gluten, you might think about swapping wheat for oat and rye based foods such as oat cereal, oat cakes, rye crackers or rye bread. For many people, this is all that is necessary to beat the wheat bloat. But even these can cause you problems if you have a yeasty gut. If there is candidiasis lurking, then all types of grain can be troublesome. Some wheat-sensitive patients have told me that they find bulgur wheat just fine, so worth a look but test small amounts first for tolerance. You might also try spelt wheat. This ancient wheat species still contains gluten but apparently no agglutinin. Other worthwhile alternatives to worrisome wheat include amaranth, buckwheat, quinoa, rice, sago and sorghum. However, my own experience in practice suggests that grains are, generally, problem foods and I'm increasingly inclined to the view that grain-free or low grain intake diets are better than the 'eat plenty of wholegrains' advice that is thrown at us by government health departments and dietitians. There's a whole list of other great foods out there that are so much healthier for us than wheat-based foods. Some of my favourite 'fillers' include swede rutabaga, turnip, beets, cassava, celeriac and kohlrabi. I also love all kinds of beans such as adzuki, alubia, lima, blackeye, chickpeas, red kidney beans and, of course, lentils. Sometimes known as pulse grains, they are not only fantastic sources of vegetable protein but are great for helping to balance blood glucose. Sustaining nourishment for anyone but especially good if you are diabetic, hypoglycaemic or trying to lose weight. The only downside is that beans can make you gassy, hence more bloat, but if you follow the advice on this page AND make sure that the beans you use are properly prepared, fully cooked and well chewed, then you should have no difficulties.
HELPFUL REMEDIES
Quality Manuka honey such as the Comvita brand is known to have natural antibiotic properties so a useful remedy if you have an upset stomach that has caused bloating. Manuka is also revered as an effective treatment in cases of the ulcer bug, Helicobacter pylori. And it is a prebiotic which means it helps to create the right environment in your lower gut for healthy probiotic bacteria. Comvita Manuka comes in different strengths (UMFs) suitable for different conditions so take advice from your independent health food store or go to www.comvita.com
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Silicea Gastrointestinal Gel is a natural remedy that can help reduce distension, wind pain, flatulence, nausea after eating, stomach cramps and heartburn. Available from some pharmacies and health stores, and by mail order from The Sunshine Health Shop (UK)
A regular course of probiotics such as Bionutri Ecodophilus (from the Natural Dispensary), Biocare Bio-Acidophilus (www.biocare.co.uk), Bio-Kult from Protexin (www.bio-kult.com), Anna & John's Probiotic Blend (www.probioticblend.com) or Viridian-Nutrition Tri-Blend (www.viridian-nutrition.com). Good to take for two or three months and then repeat at least once, preferably twice a year and ALWAYS after antibiotics.
Drink herbal teas such as Mint or Fennel or buy a blended herb tea that is designed for digestive disorders. Health food stores always have these in stock.
Include some different salad items that maybe you haven't tried before or don't use all that often - such as chicory (endive), watercress, rocket, radaccio red leaf lettuce, red cabbage and sauerkraut in your diet. These slightly bitter tasting foods help the stomach, pancreas and liver to produce the right balance of enzymes and other secretions which, in turn, encourages something called peristalsis (the muscular movement of the wall of the gut which pushes food and then wastes through the system). Sauerkraut (which is classed as a prebiotic substance) is especially helpful for a healthy colon.
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So let's recap with my
TOP TWELVE TIPS
for beating the bloat
1. Avoid cow’s milk
2. Avoid sugar and go easy on the salt 3. Check the wheat in your diet and find alternatives (list of suggestions above) 4. Avoid fizzy drinks 5. Give up the gum 6. Drink plenty of uncarbonated filtered or mineral water between meals 7. Don’t mix carbs and proteins at the same meal 8. Try not to talk while eating, chew every mouthful really thoroughly, sit down to meals and never eat on the move |
9. Take a course of probiotics. This can be one of the most important steps towards beating the bloat and getting rid of gas. If you need to know more about probiotics, these three links may be helpful:
Why We Need Good Gut Bugs Daily Mail article by Louise Atkinson Probiotic Supplements 10. Talk with your health care provider about digestive enzymes. A short course can really help your body to assimilate its food supply. This can be especially helpful if you have sensitivity to wheat and dairy products or a long term digestive disorder. 11. Eat fruit either before a meal or as a between meal snack and never mix it with carbs |
12. Massaging your abdomen can help to speed relief. Do this regularly using a little extra virgin olive oil. Starting at the left hand side, rub the oil gently but firmly into all areas from below the waist and across the lower belly. Massaging the feet, especially the ball and arch of each foot, and the palms of the hands, can be an effective remedy for some people.
More information on how to deal with bloating and other gut disorders can be found in Kathryn's book Good Gut Healing. For easy-to-follow food combining, try The Complete Book of Food Combining,
available from libraries and from Amazon