Fix bloating: The power of diet, supplements & lifestyle change

Bloating is a common gastrointestinal issue that can cause discomfort (the feeling of bloating), distension (this is when you look nine months pregnant) and an uncomfortable feeling of fullness in the abdomen. 

While occasional bloating is normal, persistent or frequent bloating can be really frustrating and affect your quality of life. The good news is that there are several natural ways that you alleviate bloating that a Nutritional Therapist like me can help you with, including making dietary adjustments, incorporating supplements, and adopting a healthier lifestyle. It is also key to find out why you are bloating, as it is often due to an imbalance in your microbiome or digestive function.

Analysing your diet

One of the primary factors contributing to bloating is often your diet. Certain foods are notorious for causing bloating due to their high fibre, gas-producing or fermentable content. To identify specific triggers, you can try an elimination diet, removing potential culprits and reintroducing them one at a time to determine which foods aggravate your symptoms. A temporary avoidance of certain common dietary triggers, while fixing your digestion, include:

Gas-producing foods

Some foods are known to produce gas in the digestive system, leading to bloating. Examples include beans, lentils, broccoli, cabbage, onions, and garlic. Reducing the consumption of these foods may help alleviate bloating symptoms.

FODMAPs

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are types of carbohydrates that are poorly digested in some individuals, causing bloating and other digestive symptoms. Common FODMAP-rich foods include wheat, onions, garlic, apples, pears, and certain dairy products. Following a low-FODMAP diet, under the guidance of a Nutritional Therapist, can help identify and manage trigger foods.

Carbonated beverages

Carbonated drinks can contribute to bloating and often contain large amounts of sugars and artificial sweeteners which may damage your gut microbiome and make bloating worse.

Incorporating supplements

Supplements can be a valuable addition to your bloating management plan. However, it's essential to consult a trained Nutritional Therapist, before starting any new supplements, as they can interact with medications or have contraindications. Here are some supplements that may aid in alleviating bloating.

Digestive enzymes

Digestive enzymes assist in breaking down macronutrients, improving digestion and potentially may reduce bloating. 

Probiotics

Probiotics are beneficial bacteria that promote a healthy gut microbiome. They can aid in digestion and reduce bloating by restoring the balance of gut flora. 

Peppermint oil

Peppermint oil has long been used to alleviate digestive symptoms, including bloating. It has a relaxing effect on the muscles of the gastrointestinal tract, reducing spasms and bloating. Enteric-coated peppermint oil capsules can be taken as directed to help relieve symptoms.

Adopting a healthy lifestyle

In addition to dietary adjustments and supplements, lifestyle changes can significantly impact bloating:

Stay hydrated

Drinking an adequate amount of water helps maintain regular bowel movements and prevents constipation, which can contribute to bloating. Aim for at least eight glasses of water per day, and limit or avoid carbonated drinks.

Mindful eating

Eating slowly and chewing food thoroughly aids in proper digestion and reduces the amount of swallowed air, which can cause bloating. 

Regular physical activity

Engaging in regular exercise can stimulate digestion, prevent constipation, and reduce bloating. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or cycling, most days of the week.

Stress management

Long-term, stress can disrupt digestion and make bloating worse. Incorporate stress-management techniques into your routine, such as deep breathing exercises, meditation, yoga, or engaging in hobbies you enjoy.

Bloating can be distressing, but it doesn't have to control your life. By making dietary adjustments, incorporating targeted supplements, and adopting a healthier lifestyle, you can alleviate bloating and improve your digestive health. With dedication and patience, you can find relief and regain control over your digestive well-being.