Stomach troubles and bloating are very common complaints, leaving you uncomfortable, in griping pain, and dull.
Bloating impacts up to 15 to 30 percent of the general population. It’s normally a visible clue that our digestive system isn’t working properly as it should, as this could be due to a variety of reasons.
But there are a number of steps you can take to investigate possible causes and bring the digestive system back into balance.
Hannah Braye, a nutritional therapist for Bio-Kult and nutritional and fitness expert Tom Jenane, offer their advice.
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Play detective
Hannah advised:
Expel bad bacteria
According to Hannah:
Rebalance and restore
Provide your gut bacteria with additional support by taking a good quality live bacteria supplement and “eating fermented foods such as sauerkraut, kimchi, plain probiotic yoghurt, miso kefir and kombucha”, said Hannah.
Don’t downplay digestion
To properly digest our food we need to ensure that our digestive secretions are at optimum levels.
Hannah explained:
Soak pulses and legumes
Foods such as beans, pulses and lentils are jam packed full of nutrients and fibre but can cause bloating in many people (even those who do not suffer with other digestive issues).
Hannah advised:
Up your fiber
Constipation and the build-up of waste material in the colon can cause a bloated feeling, a sense of fullness and loss of appetite, said Hannah.
She continued:
Stop stress
Prolonged stress is bad for health in many ways, but our digestive system is particularly susceptible to its effects, being linked to the brain via the vagus nerve.
Hannah explained:
Even ten minutes of calm a few times a day can help, says Tom.
Eat mindfully
It is also important to eat mindfully, said Hannah.
She added:
Go herbal
Many herbal teas such as peppermint and ginger have a carminative effect on the digestive tract, according to Hannah. And Fennel is particularly effective for bloating.
She advised:
According to Tom, try a herbal tea straight after your big meals. Ginger, turmeric, peppermint and CBD tea are really effective at getting your digestive system moving.
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Consult a nutritional therapist
If after implementing the above tips you are still experiencing bloating on a regular basis, consider consulting a nutritional therapist to investigate further.
Hannah explained:
Tom Jenane also advised sit up straight, slower eating, drink plenty of water, say no to carbs, sodas, sugar, chewing gum, sprouts, and stress.