Steps to beat the bloat Part 2
Often the issue isn’t the food but rather compromised digestive function.
This can occur as a result of food poisoning, viral infection, antibiotics or stressful periods.
Before jumping to supplements and tests ensure you’ve worked through Simple steps to beat the bloat – Part 1 LINK as many of these changes cost nothing and have the potential to resolve or at least improve your bloating.
Step 1 breathe deeply before meals and move afterwards
You can support your digestive capacity by performing deep belly breathing exercises at mealtimes, chewing food thoroughly and gentle 10-15 minute walks after meals can help to pass gas from pervious meals, I call these wind walks 💨🚶♀️🙌
Step 2 support digestive enzymes capacity
It can help to trial using taking digestive enzyme formulas with your meal or a herbal tincture of bitters before eating to prepare your digestive system.
The following are good options:
Now Food Digest Ultimate
Designs for health Digestzymes™
Invivo Clinical Bio Revive Digest
Natures Answer Bitters Ginger
Fresh root ginger tea or a shot of blitzed ginger with a little warm water taken just before mealtimes eating can help warm up your gut ready for food.
Another option is an aperitif drink like Mother Root Ginger Switchel (or make your own combining ginger, honey and apple cider vinegar).
Step 3 support stomach acidity
The stomach needs adequate acidity to break down food, activate enzymes and extract nutrients.
You can take some apple cider vinegar mixed with water at mealtimes, or apple cider vinegar capsules.
Another alternative is Betaine hydrochloride supplements, a man-made form of the acid naturally generated by the stomach. This should ideally only be taken under professional guidance.
Do not take any acidifying foods or supplements if you suffer from gastritis or acid reflux.
Seek advice if you suffer from either of these conditions or you can contact me for a free 15 minute consultation call.
Step 4 support bowel motility
One of the most common causes of bloating, IBS and reflux can be slow transit time. This means food hangs around for longer in the gut (more volume = more bloating) and it generates more gas.
Relaxing your belly and reflecting on stress is important here as you may contract your stomach muscles when stressed or exercising frequently.
Balancing physical activity with yoga and walking can help actively release tension in your abdomen.
Also consider daily 5-minute abdominal massages (on an empty stomach) to help move things along.
You can also use nutrients or supplements that have a prokinetic effect like magnesium citrate, triphala, ginger, peppermint oil and caraway oil.
NOTE: these should ideally be used temporarily whilst you establish the cause of the slow transit time which could be linked to underactive thyroid, nutritional deficiencies, anaemia, hormone imbalances and poor diet.
Here’s a few options:
Viridian delayed release peppermint oil (also contain ginger and caraway)
Invivo Bio Revive Kinetic
Now Foods Triphala
Nutri Advanced Motility Complex with Ginger + Artichoke
Designs For Health Colon RX
Moss Nutrition Motility Select
Pure Encapsulations MotilPro
Enzyme Science GI Motility Complex
Step 5 consider testing options
If you’ve tried numerous supplements, diet changes and worked through the suggestions outlined in Simple steps to beat the bloat Part 1 with no symptom relief or feel unsure about do next it’s likely best to outsource your gut health to an expert.
You may benefit from undergoing some basic functional tests like a Sibo breathe test, digestive stool analysis or investigations for H Pylori infections.
If you like to discuss working together you can book your free 15 minute consultation call.
