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Sneaky reasons you’re bloated all the time

<p>While bloating may be common, it is never enjoyable. Bloating happens when your gastrointestinal tract is filled with air or gas, and can make you feel overly stuffed. Not only can it be uncomfortable, but you may notice physical signs as well, including a swollen or misshapen belly.</p> <p>The good news? According to Abby Langer, a registered dietitian, not all bloating is bad. “Bloating itself is normal after eating,” she says, noting that it simply means your gut and intestinal bacteria are feasting. “But if it’s accompanied by gas, cramps or gastrointestinal symptoms, then it becomes problematic.” Your stomach should not feel hard, and you should not be experiencing severe pain.</p> <p>If you find yourself bloated all the time, the five factors below may be to blame.</p> <h2>You ate capsicum or broccoli</h2> <p>If you’re bloated all the time, it might be down to that heaping pile of veggies you had for dinner. Capsicum, broccoli, legumes and other cruciferous vegetables are rich in fibre and low in kilojoules, but they’re also big-time gas-producers.</p> <p>That doesn’t mean you should leave the veggies off your plate. “You may want to eat fewer at one time – but definitely don’t stop eating them,” says Langer. “Because, again, bloating can be a good sign that the bugs in our gut are having a party.”</p> <p>You can kerb the worst of your veggie bloating by drinking between six to eight 250mL glasses of water throughout the day and cutting down on any added salt, which causes water retention and will only add to the bloating.</p> <h2>Your skim latte</h2> <p>You don’t need to give up your morning coffee, but if you’re prone to ordering the “skim” version of drinks, or use sugar alcohol-based alternative coffee sweeteners like mannitol or sorbitol, this may be the reason you’re bloated all the time.</p> <p>“Sugar alcohols are very popular in the low-carb community,” Langer says. Unfortunately, sugar alcohols like xylitol, lactitol and isomalt also cause bloating – and may be the reason that you’re starting off mornings filled with air or gas.</p> <p>If you’re insistent on a lower-kilojoule take on coffee, you can always try drinking your coffee black – so long as you’re not typically sensitive to caffeine, of course. (In some studies, drinking coffee has been linked to gastrointestinal issues like bloating. Try keeping a journal of how you feel after your morning cup to see if it’s the culprit.) Switching to tea is also on option, since it’s usually less acidic than coffee and has tons of health benefits.</p> <h2>Too much fibre, too fast</h2> <p>According to Langer, many people experience unexpected bloating when they make healthy changes to their diet, thanks to the sudden influx of fibre. When you start eating more high-fibre fruits like apples, mangoes, bananas and strawberries, that fibre can sit in your colon and ferment, which causes bloating.</p> <p>Just as you shouldn’t cut veggies out of your diet, don’t ditch the fruit – or your quest to increase your fibre intake. (On average, women need 25 grams of fibre per day and men 38 grams, but most of us are only getting half that amount.) Go gradually, try a variety of fibre-rich foods and spread your intake across meals. And remember, drinking enough water throughout the day can help keep your bloating in check.</p> <h2>You’re stressed out</h2> <p>Stress and bloating can feel like being stuck in an endless loop. You’re stressed, so you’re bloated… and because you’re bloating, you’re stressed! “When we’re stressed out,” says Langer, “the brain tells the gut to slow down our digestion.”</p> <p>That’s because stress triggers the body’s fight-or-flight response. When that happens, your gut isn’t contracting as often and food isn’t moving through your digestive system because your brain and body are focused on the stressor.</p> <p>Defeating stress can be tricky – especially since we aren’t always outwardly aware we’re feeling that way. Maybe you’re on holiday at a warm, relaxing place, and yet the subconscious stress of travel means you’re both bloated and constipated. Miserable!</p> <h2>You love carbonated water</h2> <p>Many people love sparkling water as an alternative to flat water. In fact, the sparkling water industry is one of the fastest-growing non-alcoholic beverage categories. It can be a much healthier choice than certain indulgences, such as soft drink and alcohol, so it feels like a win.</p> <p>But, “If you consume gas, you’re going to be having gas in your belly,” Langer says. Movement, whether it’s intense or gentle, can help move the gas through your system. Langer suggests getting up and going for a short walk, especially if you’ve been sitting at a desk all day.</p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/conditions/sneaky-reasons-youre-bloated-all-the-time" target="_blank" rel="noopener">Reader's Digest</a>.</em></p> <p><em>Images: Getty</em></p>

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Feeling bloated, hungry or bored after salad? These tips might help

<p>Salads are great for our health.</p> <p>They are nutritious, packed full of gut-loving fibre, micronutrients, vitamins, minerals and antioxidants.</p> <p>However, some people can experience certain downsides to eating salad after salad, including feeling bored, bloated or even still hungry.</p> <p>Here are some tips to help you make the most of your salad-eating habits as the weather warms up.</p> <h2>Keep yourself fuller for longer</h2> <p>Salads are naturally low in calories or kilojoules. This is because salads mostly contain vegetables, which have a high water content.</p> <p>This may mean you don’t feel very satisfied after eating your salad – making it hard to stay full until your next meal.</p> <p>Instead of eating a salad and then later reaching for something less healthy to fill up on, you can stay fuller for longer by including all three macronutrients in your salad:</p> <ol> <li> <p>a healthy carbohydrate source (pumpkin, sweet potato, parsnips, taro, brown rice, quinoa, barley or brown pasta)</p> </li> <li> <p>a healthy fat source (avocado, olive oil, toasted seeds or nuts)</p> </li> <li> <p>a lean protein source (eggs, fish, chicken, tofu, tempeh, lentils or legumes).</p> </li> </ol> <h2>Reduce bloating</h2> <p>Many people experience bloating and/or gut upset when they eat a lot of salad.</p> <p>This commonly occurs if someone is going quickly from a less healthy, low-fibre diet to a healthier, high-fibre diet.</p> <p>It happens because your gut microbes are multiplying and producing lots of plant-digesting enzymes (which is great for your gut health!).</p> <p>However, your gut needs some time to adapt and adjust over time. You can help alleviate any discomfort by:</p> <ol> <li> <p>taking a <a href="https://link.springer.com/article/10.1007/s40279-022-01649-4" target="_blank" rel="noopener">short walk</a> or doing some stretching after eating your salad. This has been shown to reduce bloating as it loosens up the gut muscles and helps release any trapped gas</p> </li> <li> <p>being <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/" target="_blank" rel="noopener">mindful</a> of how you are preparing lentils and legumes. Ensure they are thoroughly rinsed and only include ¼ cup of them (soaked) to begin with if they are something new in your diet</p> </li> <li> <p>eating your salad mindfully. A non-relaxed, uptight gut or a gut that has recently been irritated by an illness can mean your gut is not as efficient in absorbing gas. This can trigger bloating as the gas gets “trapped”</p> </li> <li> <p>cooking some of the vegetables in your salad. Applying temperature or heat to your vegetables can help break them down and make them easier to digest</p> </li> <li> <p>considering your symptoms. If you experience extreme abdominal pain, irregular bowel habits (including chronic diarrhoea or constipation, or alternating diarrhoea and constipation) and a bloated stomach after eating salad it may indicate you are suffering from irritable bowel syndrome (IBS). Please see an accredited practising dietitian who can make an assessment and diagnose IBS, help you identify your triggers and manage your symptoms</p> </li> <li> <p>being mindful of your current health conditions or treatments. For example, if you are undergoing chemotherapy treatment, some drugs can slow down your digestion. This may mean some vegetables and other high-fibre foods in your salad upset your gut. Again, speaking with an accredited practising dietitian is the best way to receive evidence-based advice on how to manage this.</p> </li> </ol> <h2>Keep salad boredom at bay</h2> <p>Stuck on what makes a good salad? Here’s Lauren’s tried and tested formula, based on six categories of ingredients:</p> <ol> <li> <p>leaves, such as lettuce, rocket or spinach</p> </li> <li> <p>something sweet and juicy, such as tomato, pear, mango, peach or whatever is in season</p> </li> <li> <p>something with crunch, such as carrot, capsicum or broccolini</p> </li> <li> <p>a type of nut, such as cashew or macadamia</p> </li> <li> <p>a cheese, such as feta, bocconcini, mature cheddar, parmesan, edam</p> </li> <li> <p>something fragrant, such as mint, parsley, basil or coriander.</p> </li> </ol> <p>To make the salad into a complete meal, add a healthy carbohydrate, fat and protein source (the three macronutrients we mentioned earlier).</p> <p>The bottom line? Eating salads is a great way to have a healthy, diverse diet. With these tweaks, you can make the most of the summer weather ahead!</p> <p><strong>This article originally appeared on <a href="https://theconversation.com/feeling-bloated-hungry-or-bored-after-salad-these-tips-might-help-190843" target="_blank" rel="noopener">The Conversation</a>.</strong></p> <p><em>Image: Shutterstock</em></p>

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7 easy bedtime fixes to help reduce belly bloat while you sleep

<p><strong>What causes belly bloat?</strong></p> <p>Waking up with a bloated stomach is not a good feeling. But before you start blaming your puffy tummy on gas or PMT, you should know that bloating can also be a side effect of other conditions like diarrhoea, constipation, irritable bowel syndrome, or a food allergy or intolerance. For persistent belly bloat, seek a physician’s advice to get the help you need.</p> <p><strong>Eat at the dinner table</strong></p> <p>Lounging in bed while snacking is the perfect recipe for morning bloat. “If you lay down at night to munch, that allows gas to go down into your lower abdomen,” says Dr James Reynolds. “You should be sitting upright when you eat so if you do swallow excess air, it encourages the gas to go up and out versus down and in.” You should also eat slowly and avoid gulping your drink during your meals; inhaling your food and drinking while you eat can also increase air intake and up your risk for developing gas later on. Consuming vegetables like asparagus, bok choy and celery throughout the day are great options for keeping your belly bloat-free.</p> <p><strong>Give your belly a massage</strong></p> <p>Mum might have been onto something when she rubbed your belly as a kid to soothe a tummy ache. Sometimes bloating can be caused by constipation or problems in the gut, so gently massaging your stomach in bed may actually help move things along overnight. It increases your motility to move your hands along your gastrointestinal tract,” says gastroenterologist, Dr Judy Nee. Press along your colon, going from the right side of your lower abdomen up into your stomach area and down to the left side; this follows the path of the gastrointestinal tract. Dr Nee tells her patients to write out “I [heart] U” across their stomachs to ensure they massage their gastrointestinal tract in its entirety.</p> <p><strong>Avoid taking vitamins before bed</strong></p> <p>Some vitamin supplements have earned a bad rap for increased belly bloat because of certain ingredients. “Certain vitamin supplements have non-absorbable sugar alcohols like sorbitol and xylitol syrups in them,” says gastroenterologist, Dr Alan Brijbassie. “These are non-digestible.” Since our body has trouble digesting sugar alcohols, additives and fillers found in some supplements, our gut bacteria have more time to feast on them and produce gas. A good ingredient label is typically short and sweet with easy-to-pronounce words that you know – if it looks like gibberish, chances are it contains additives or fillers. Steer clear of vitamins that list sugar alcohols, lactose and gluten as the ingredients (they may disguise them under words like food starch or wheat germ). An even better bet: get your vitamins and minerals from natural sources by eating a well-balanced diet.</p> <p><strong>Do a low-intensity bedtime workout</strong></p> <p>A small dose of light to moderate exercise before bed may just be the ticket to moving things along overnight and quelling any morning belly bloat. “Walking around or doing light exercise for 15 minutes after you eat increases your motility and moves the gastrointestinal tract along to help that feeling of bloating,” says Dr Nee. Try taking a 15-minute stroll around the neighbourhood after dinner or do some light yoga poses to relieve your digestive discomfort.</p> <p><strong>Colour in an adult colouring book</strong></p> <p>Stressing about that upcoming work presentation or job interview can put a real damper on your mood, hair, skin, heart, weight and even your belly. Your gut is extremely vulnerable to stress, which can cause changes in your motility and inflame your intestines, giving you that puffy, uncomfortable sensation in your stomach. Before bed, take a half-hour to decompress and rid your mind of any negativity or worries. Reading a book, writing in a journal, or dumping out the crayons to colour in an adult colouring book are just a few ways to put your mind – and stomach – at ease.</p> <p><strong>Skip the nightcap</strong></p> <p>“Carbonated beverages and beer are the two biggest culprits of bloating,” says Dr Brijbassie. “Stay away from drinking those at least two hours before bed.” Even better? Avoid all alcohol and food at least two hours before bed to give your digestive system a rest. It takes at least two to three hours for your stomach to empty itself out and laying down while your digestive enzymes are at work pulls the gas further into your abdomen.</p> <p><strong>Drink peppermint tea</strong></p> <p>Peppermint isn’t just reserved for minty fresh breath – it may also help relax the gastrointestinal tract and alleviate bloating. “A lot of the proof is anecdotal but it does help some people,” says Dr Brijbassie. “Peppermint oil [mixed with a little water] may also help the digestive enzymes break down food better.” Simply mix two to three drops of peppermint oil with a cup of hot water and drink up! But avoid sucking on peppermint candies or chewing gum because they may be loaded with sugar alcohols, which the bacteria in the small bowel ferments to produce gas and bloating. If you don’t consider yourself a peppermint person, try taking some artichoke leaf extract before bed.</p> <p><em><span id="docs-internal-guid-66a0327c-7fff-c4af-a2e6-bb74192d91ba">Written by Ashley Lewis. This article first appeared in <a href="https://www.readersdigest.com.au/healthsmart/7-easy-bedtime-fixes-to-help-reduce-belly-bloat-while-you-sleep" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a></span></em></p> <p><em>Image: Getty Images</em></p>

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How Kate Ritchie avoids the Easter bloat

<p>We’re all guilty of overindulging over Easter with family and friends – it can be hard to resist all the delicious chocolate and traditional feasts.</p> <p>But it’s good to know even celebrities aren’t immune to a bit of a blowout during the festive Easter celebrations.</p> <p>Former <em>Home and Away</em> actress Kate Ritchie has shared what is usually planned for the Easter long weekend festivities in her household.</p> <p>“Good Friday sees us following the tradition of a non-meat menu, with an abundance of seafood. The rest of the weekend has more of an 'anything goes' approach, with a delicious, more formal roast lunch on Easter Sunday. This is usually (hopefully) followed by a game of cards on the floor, and a nap. It really is delightful!” she revealed in a column for <a href="https://honey.nine.com.au/2018/02/05/11/21/kate-ritchie-how-i-handle-easter-indulgence">9Honey</a>.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);" class="instagram-media"> <div style="padding: 8px;"> <div style="background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50.0% 0; text-align: center; width: 100%;"> <div style="background: url(data:image/png; base64,ivborw0kggoaaaansuheugaaacwaaaascamaaaapwqozaaaabgdbtueaalgpc/xhbqaaaafzukdcak7ohokaaaamuexurczmzpf399fx1+bm5mzy9amaaadisurbvdjlvzxbesmgces5/p8/t9furvcrmu73jwlzosgsiizurcjo/ad+eqjjb4hv8bft+idpqocx1wjosbfhh2xssxeiyn3uli/6mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm+veanfhqn1k4+gpt6ugqcvu2h2ovuif/gwufyy8owepdyzsa3avcqpvovvzzz2vtnn2wu8qzvjddeto90gsy9mvlqtgysy231mxry6i2ggqjrty0l8fxcxfcbbhwrsyyaaaaaelftksuqmcc); display: block; height: 44px; margin: 0 auto -44px; position: relative; top: -22px; width: 44px;"></div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/BS7Mf-HhLup/" target="_blank">A post shared by Kate Ritchie (@kateritchieofficial)</a> on Apr 15, 2017 at 4:45pm PDT</p> </div> </blockquote> <p>Now that Kate’s a mum to 3-year-old Mae, gone are the days of Easter long weekend’s away with the girls indulging in a cheeky glass of red wine or two.</p> <p>“Due to a new-found level of family responsibilities during this special time, our Easter indulgences have evolved too. Concerns are less about how many glasses of red we drank over those four days, and much more about how many wedges of stinky cheese we ate and how many chocolate eggs we managed to steal from the stockpile,” the Nova 969 radio star admitted.</p> <p>“It is very easy to convince yourself that the more bunny ears you inhale the less the children do, and in turn you're doing everyone a favour. But, with that attitude the ‘post-Easter slump’ can leave you feeling a little worse for wear.”</p> <p>So how does Kate refrain from overindulging during annual celebrations like this and avoid Easter bloat?</p> <p><strong>Tip 1: Spruce up your water</strong></p> <p>Drinking water doesn’t have to be boring. Giving it some sparkle is as easy as serving it up in a nice jug or dispenser and some lovely glasses.</p> <p>“I always have glasses and a jug of sparkling water dressed with lemon and mint sitting front and centre for everyone. It reminds me to rehydrate, especially when it's easy to forget over those cooler Easter weekends,” the 39-year-old shares.</p> <p><strong>Tip 2: Slow down!</strong></p> <p>Just because there’s chocolate everywhere you look, it doesn’t mean you need to indulge. While this can be a test of your restraint, you’ll be proud of yourself in the long run.</p> <p>“When there's chocolate all around it is so easy to follow suit and blow out just because the kids are,” Kate says. “However, there is no need to embark on a chocolate eating Olympics as though you'll never have the chance to snack on sugar ever again. There will be plenty more opportunities to indulge in the future and another Easter on the horizon before you know it. So, take my advice and slow down!”</p> <p>Do you tend to overindulge during the Easter long weekend? Or do you have tips on how to avoid the Easter bloat? Share with us in the comments below.</p>

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4 signs your bloating could be serious

<p>Sometimes, we feel bloated after a particularly large or rich meal, and that’s a perfectly normal thing to happen (though you might think twice about third helpings next time), but if you’re experiencing bloating regularly and you have one of these accompanying symptoms, you may have a problem beyond the fact that your eyes are too big for your stomach.</p> <p><strong>1. Weight loss</strong></p> <p>If your bloating is accompanied by weight loss, it could be that you have coeliac disease, which is an autoimmune reaction to gluten which causes damage to your intestinal lining. This disease affects about one per cent of the population, and can be treated with a strict no-gluten diet. It’s vital that you wait until you have been diagnosed before you swear off gluten, however, as doing so before tests are conducted could cause confusion with the results.</p> <p><strong>2. Pelvic pain</strong></p> <p>If you experience pelvic pain during bloating, there is a chance it is a symptom of ovarian cancer. If you notice this pain, be conscious of other symptoms like more frequent needs to urinate or poo, or filling up more quickly when eating. It’s possible that these symptoms point to a less serious condition, like fibroids, but it’s still important to make an appointment with your doctor as soon as you become aware of them.</p> <p><strong>3. Bad cramps</strong></p> <p>If you are experiencing bad abdominal cramps on the lower left side of your tummy, you may have diverticulitis, which causes small pouches to develop in your colon. Even if it’s not on the lower left side, any especially bad cramping warrants a trip to the doctor as quickly as possible to find out what’s wrong.</p> <p><strong>4. Bloody diarrhoea</strong></p> <p>If you are bloating, experiencing stomach pains, and you have diarrhoea, it could be a sign of Crohn’s disease, or another inflammatory bowel disease like ulcerative colitis. Make an appointment with your GP so you can both get to the bottom of what’s going on.</p> <p>When did a seemingly minor pain reveal a major health issue for you or someone you know?</p>

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Why we bloat and how to beat it

<p><em><strong>Sergio Diez Alvarez is the Director of Medicine at The Maitland and Kurri Kurri Hospital, University of Newcastle.</strong></em></p> <p>“Bloating”, the feeling of a full and swollen belly, is one of the most common complaints we hear about in medical practice from patients, with <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581929/#!po=6.00000">10 to 30 per cent of people</a></strong></span> experiencing it.</p> <p>The term is used by patients to describe a wide variety of abdominal sensations, usually associated with abdominal discomfort (feel like one’s going to burst) or tummy cramp. People suffering from bloating may also experience burping, diarrhoea, constipation, abdominal swelling and excessive passing of gas (flatulence).</p> <p>If we are to understand bloating we need to look at <span style="text-decoration: underline;"><strong><a href="http://www.innerbody.com/image/digeov.html">some basic anatomy</a></strong></span>. The intestinal tract is made up of a hollow tube with a muscular wall. This tube serves different functions in different parts.</p> <p>The stomach is like a bag that holds food while it mixes with acid to help break it down. The small intestine is long and thin allowing for digestion of food as it mixes with the body’s digestive juices. And the large intestine serves as a reservoir to allow for the final processing of stool.</p> <p><strong>What causes bloating?</strong></p> <p>These intestinal organs have nerves in their muscular wall and these nerves are <span style="text-decoration: underline;"><strong><a href="http://www.cell.com/cell/fulltext/S0092-8674(16)30559-1">able to sense</a></strong></span> when the organ is stretched or distended. It is this sensation of over stretching that the body may interpret as bloating. The intestinal organs are enclosed in a cavity that is lined by a membrane (the peritoneum) and this membrane is also able to sense stretching and thus any increase in the overall contents of the abdominal cavity will also be sensed as bloating.</p> <p><span style="text-decoration: underline;"><strong><a href="http://www.gastrojournal.org/article/S0016-5085(05)01348-X/abstract?referrer=https%3A%2F%2Fscholar.google.com%2F">Studies looking at</a></strong></span> the time taken for intestinal contents to flow through the gut have shown there may be pooling of liquid, gas or solid contents in parts of the gut sensed as bloating. This may be aggravated by the way certain people’s guts sense contents as they may be more prone to the sensation of distension, as may occur in irritable bowel syndrome (IBS).</p> <p>Although people suffering from bloating often complain of symptoms that may be related to excess gas, it <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3816178/">does not seem excess gas</a></strong></span> on its own is the problem.</p> <p>Other factors that may be associated with swelling (especially in those who are constipated) includes slow movement of contents in the intestine and weak muscles in the abdominal wall, especially if someone <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/7970340">recently gained weight</a></strong></span>, and a diaphragm muscle that <span style="text-decoration: underline;"><strong><a href="https://www.researchgate.net/profile/Santiago_Aguade-Bruix/publication/7162667_Impaired_Viscerosomatic_Reflexes_and_Abdominal-Wall_Dystony_Associated_With_Bloating/links/5543a0ce0cf23ff716851f92.pdf">contracts when it should relax</a></strong></span>.</p> <p><strong>What can make it worse?</strong></p> <p>Factors in the diet may well be involved in increasing the risk of bloating, with a <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/16410032/">small study linking</a></strong></span> bloating to the consumption of poorly digested sugars. This mechanism may underlie the bloating associated with lactose intolerance and the less commonly diagnosed fructose, fructan (similar to fructose) and sorbitol (corn syrup) intolerance.</p> <p>The role of the bacteria in the gut (microbiome) in the development of bloating is poorly understood. There are <span style="text-decoration: underline;"><strong><a href="http://ajpgi.physiology.org/content/310/6/G417.long" target="_blank">some studies</a></strong></span> that say there are changes in the bacteria in the gut, especially in IBS. The type of gas the bacteria in the large intestine produce may be linked to bloating.</p> <p>The gut is under the <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/12591063/" target="_blank">influence of many hormones</a></strong></span>, and certain hormones can make a person feel bloated, as is experienced by some women before their menstruation.</p> <p><strong>Irritable bowel syndrome</strong></p> <p>Bloating is experienced as part of many conditions, but probably the most common condition associated with bloating is IBS.</p> <p>IBS is a condition in the family of functional gut disorders (as opposed to those that have a visible structural problem in the intestinal tract). There are two different types, those associated with constipation and associated with diarrhoea.</p> <p>The classic description is that IBS starts early in life and persists over time. Sufferers complain of bloating either after meals or progressively throughout the day. It’s <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388350/" target="_blank">often associated with</a></strong></span> tummy discomfort that improves with passing stool.</p> <p>Recent studies in IBS have shown some benefit from a diet that avoids fermentable oligosaccharides, disaccharides, and monosaccharides and polyols (<span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/25694210" target="_blank">FODMAPs</a></strong></span>). FODMAPs are types of carbohydrates (sugars) fermented in the intestine by bacteria and increase the fluid content and distension of the gut.</p> <p><strong>What can you do?</strong></p> <p><span style="text-decoration: underline;"><strong><a href="http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/" target="_blank">Foods to avoid</a></strong></span> include those containing onion and garlic and wheat or rye, lactose products such as cow’s milk and stone fruit.</p> <p>People suffering from other conditions associated with bloating such as lactose intolerance and gluten sensitivity or coeliac disease will need more specific elimination diets.</p> <p>Since there may be changes in gut flora in IBS, the use of probiotics containing Lactobacillus and Bifidobacterium <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/20236566">may help patients</a></strong></span> with bloating symptoms by reducing gas production in the gut. This may be <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/27782892">particularly useful in children</a></strong></span>. The use of probiotics <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/26751143">has also been found to be effective</a></strong></span> in those with bloating associated mainly with constipation.</p> <p>People suffering from bloating should also eat small meals and exercise regularly to improve abdominal wall muscle tone and <span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/17029608/">enhance gas clearance</a></strong></span>. Being at a healthy weight helps, and in some cases there may be the option of laxatives for those with associated constipation. Abdominal “binders” such as those commercially available to reduce the distended tummy may help. “Anti-gas” remedies seldom have lasting effect but<span style="text-decoration: underline;"><strong> <a href="http://www.dldjournalonline.com/article/S1590-8658(07)00061-8/abstract">peppermint oil capsules may be helpful</a></strong></span>.</p> <p>Certain medications such as antacids, narcotic pain killers, anti-diarrhoeal agents, iron tablets, fibre supplements and stool bulking agents may cause bloating and should be considered the cause if the bloating started soon after their commencement.</p> <p><em>Written by Sergio Diez Alvarez. First appeared on <a href="https://theconversation.com/"><strong><span style="text-decoration: underline;">The Conversation</span></strong></a>.<img width="1" height="1" src="https://counter.theconversation.edu.au/content/69616/count.gif?distributor=republish-lightbox-advanced" alt="The Conversation"/> </em></p> <p><strong>Related links:</strong></p> <p><a href="http://www.oversixty.co.nz/health/body/2016/08/5-non-diet-based-reasons-you-are-bloated/"><span style="text-decoration: underline;"><em><strong>5 non-diet based reasons you’re bloated</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/health/body/2016/05/foods-to-eat-to-beat-bloating/"><span style="text-decoration: underline;"><em><strong>10 foods to eat to beat bloating</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/health/body/2015/12/bloating-food/"><span style="text-decoration: underline;"><em><strong>The best and worst foods for bloating</strong></em></span></a></p>

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5 non-diet based reasons you’re bloated

<p>Being consistently bloated is a true test of your physical and mental wellbeing. While some experience only pain and discomfort after heavy meals, others are simply unable to so much as sip a cup of tea without feeling like a balloon.</p> <p>The sad truth is that even making all of the “right” choices – avoiding dairy, heavy carbohydrates, sugars, fats and almost everything else in the fridge – doesn’t guarantee recourse. </p> <p>Bloating is the most common way for the GI tract to let you know that its unhappy, and there are many factors other than your diet affecting its temperament.</p> <p>Here are five common tips to beat the bloat for good.</p> <p><strong>1. Eating whilst distracted</strong></p> <p>Do you eat in front of the television or while scrolling through Facebook? Believe it or not, this could be contributing to your bloated belly. Eating whilst distracted causes us to eat faster and, generally, not chew our food as much as we should. Essentially, the faster we eat, the more air we gulp down, and the more bloated and gassy we feel.</p> <p><strong>2. Not drinking enough water</strong></p> <p>When we get dehydrated our intestines become less lubricated, resulting in stagnation and then, of course, bloating. Keep a water bottle on or near you at all times to ensure you are constantly hydrated and remember that the amount of water a person needs varies across individuals.</p> <p><strong>3. Skipping meals</strong></p> <p>Skipping meals is a sure-fire way to ensure that your stomach bloats when you do finally eat. This is because when we become ravenously hungry, we tend to gulp down our food and eat past our appetite. If you haven’t already, introduce light, healthy snacks into your daily routine.</p> <p><strong>4. Hormonal imbalance</strong></p> <p>Many women sufferer from a hormone imbalance, which can affect your tendency to bloat. Check out our article on <a href="/health/body/2016/07/signs-you-have-a-hormone-imbalance/" target="_blank"><span style="text-decoration: underline;"><strong>signs you have a hormone imbalance</strong></span></a> and consider a trip to the GP.</p> <p><strong>5. Taking painkillers </strong></p> <p>Multiple studies have shown that painkillers worsen intestinal permeability, or cause leaky gut, as well as inflammation. Avoid over the counter medicines such as Nurofen and Panadol and instead opt for natural or holistic alternatives.</p> <p>Do you suffer from chronic bloating? How do you deal with it? Let us know in the comments below.</p> <p><strong>Related links:</strong></p> <p><a href="/health/body/2016/08/foods-that-boost-your-body-heat/"><em><strong><span style="text-decoration: underline;">6 foods that boost your body heat</span></strong></em></a></p> <p><a href="/health/body/2016/07/debunking-myths-about-fasting/"><em><strong><span style="text-decoration: underline;">Debunking 4 myths about fasting</span></strong></em></a></p> <p><a href="/health/body/2016/07/natural-remedies-for-acid-reflux/"><em><strong><span style="text-decoration: underline;">5 natural remedies for acid reflux</span></strong></em></a></p>

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10 foods to eat to beat bloating

<p>There's nothing like bloating to make you feel sluggish and uncomfortable. However, as uncomfortable as the feeling is, it is a universally common problem, which affects almost everyone. </p> <p>It’s always hard to pinpoint why you’re bloated as everyone is so different. It may be your diet, a supplement you are taking, or even that you simply inhale more air than other people.</p> <p>Whatever the cause, here are 10 foods that will help your body beat the bloat.</p> <p><strong>1. Bananas</strong></p> <p>Bananas are loaded with filling fibre and potassium, which help relieve water retention.</p> <p><strong>2. Rockmelon</strong></p> <p>Full of anti-bloating potassium and has high water content, so you can eat a lot of it.</p> <p><strong>3. Leafy greens</strong></p> <p>Many vegetables like Brussel sprouts and broccoli will make you bloat. Instead, replace them with kale, spinach or lettuce.</p> <p><strong>4. Artichokes</strong></p> <p>A medium sized one has seven grams of fibre – almost 30 percent of your recommended daily allowance – to help your digestive system chug along properly.</p> <p><strong>5. Brown rice</strong></p> <p>A great alternative to white rice and heavy breads.</p> <p><strong>6. Kimchi</strong></p> <p>This Korean staple is filled with probiotics to help boost good, digestive-tract healing gut bacteria.</p> <p><strong>7. Oatmeal</strong></p> <p>The fibre keeps you full without puffing you out.</p> <p><strong>8. Probiotic yoghurt</strong></p> <p>It’s filled with good bacteria that will help promote gut health and make your digestive tract run more smoothly. As a result, you’ll be less prone to gas and bloating.</p> <p><strong>9. Fatty fish</strong></p> <p>Fish such as salmon or mackerel are packed with healthy, filling omega three fatty acids. These are structural fats rather than storage fats, meaning they are less likely to be stored in a layer of your belly fat.</p> <p><strong>10. Cucumbers</strong></p> <p>Cucumbers have few calories and are natural diuretics, meaning they help flush out excess water weight.</p> <p><strong>Related links:</strong></p> <p><a href="/health/body/2015/12/bloating-food/"><em><strong><span style="text-decoration: underline;">The best and worst foods for bloating</span></strong></em></a></p> <p><a href="/health/body/2016/03/diets-over-detoxes/"><strong><em><span style="text-decoration: underline;">Detox versus diet: which one is best?</span></em></strong></a></p> <p><a href="/health/body/2016/03/signs-you-are-gluten-intolerant/"><em><strong><span style="text-decoration: underline;">10 signs you’re gluten intolerant</span></strong></em></a></p>

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The best and worst foods for bloating

<p>From significant abdominal discomfort to a general feeling of heaviness, bloating is no joke! Overhaul your diet by adding these healthy foods to your list, and banish the bloating culprits. It’s time to beat the bloat!</p> <p><strong>Best: Cucumber</strong></p> <p>Cucumbers contain quercetin, a flavonoid antioxidant that helps reduce swelling. Add the to your salad or bite into one as it for a bloat-busting snack on the go.</p> <p><strong>Worst: Broccoli</strong></p> <p>Sure, this green vegetable is packed with a ton of nutrients, but it also contains raffinose. Raffinose is a sugar that remains undigested until gut bacteria ferments it, which produces a gas, and, you guessed it, causes your stomach to bloat. Rather than getting rid of the green stuff from your diet, just eat it in moderation.</p> <p><strong>Best: Avocados</strong></p> <p>This high-potassium vegetable helps prevent water retention by regulating the body’s sodium levels, thereby reducing salt-induced bloating.</p> <p><strong>Worst: Legumes</strong></p> <p>When legumes reach the large intestine, gut bacteria causes gas to be released which can lead to a ballooning stomach. Make sure you combine legumes with easy to digest wholegrains, such as quinoa or rice.</p> <p><strong>Best: Yogurt</strong></p> <p>Before you head to the dairy section, remember, not all yogurts are created equal. Some yogurts contain high levels or sugars and artificial sweeteners. Reach for a natural yogurt that’s rich in probiotics. Probiotics help regulate digestion and can also be taken in supplement form</p> <p><strong>Worst: Apples</strong></p> <p>An apple or two a day might be contributing to your bloated stomach. The fruit is high in fibre and contains fructose and sorbitol, two sugars that some bodies can’t manage. Enjoy fruit in moderation and opt for bananas every now and then, as foods rich in potassium prevent water retention.</p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="/health/wellbeing/2015/08/cures-from-the-kitchen-cupboard/">8 kitchen cupboard cures for common ailments</a></strong></em></span></p> <p> </p> <p><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/body/2015/12/study-reveals-the-one-time-vegetarian-eat-meat/"><strong>Study reveals the one time vegetarians eat meat</strong></a></em></span></p> <p><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/body/2015/12/signs-your-body-is-trying-to-tell-you/"><strong>4 signs your body is trying to tell you something</strong></a></em></span></p> <p> </p>

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