Foods and Herbs to help reduce bloating
Abdominal bloating is a common problem not only is it uncomfortable but it can also be embarrassing if you no longer fit in the same cloths as a few hours ago as your abdomen expands. You can start the day with a flat stomach and then the expansion begins triggered by food or water lasting hours or even days in some cases.
Most cases of abdominal bloating are due to digestive problems. This can be caused from food sensitivities, digestive enzyme insufficiency, stomach acid and bile insufficiency are the most common, especially in people who are stressed, anxious or are in a rush when they eat a meal. Small intestinal bacterial overgrowth (SIBO) is another common cause. People with this condition are essentially gas factories.
Occasionally abdominal bloating can be caused by a more serious condition such as ovarian cancer. If your symptoms persist please always consult your healthcare professional.
Bloating is often accompanied by other symptoms such as flatulence or abdominal cramps. It can change the way your bowels function changing from constipated to having diarrhoea, adding to the discomfort. Chronic digestive discomfort can be very stressful. Reducing your ability to stay focused on work and affecting your concentration levels in all areas of your life. If travel is part of your job this is can become very stressful.
Foods to include in your diet to minimise abdominal bloating:
Pineapple contains the enzyme bromelain, which assists digestion of protein rich foods like meat, seafood and poultry. A lot of people avoid eating fruit after a meal because it makes them bloated. This is usually due to the high fructose content of most fruits. Pineapple is different; it can actually settle your tummy and make you feel more comfortable after a meal; especially a large meal.
Fresh herbs used in your cooking or as a dressing such as parsley, basil, rocket, coriander and dill. These herbs are easily digested. They are low FODMAP and do not contain tough fibres that can cause indigestion. The essential oils in these herbs can help to settle mild abdominal cramps.
Ginger. A homemade cup of ginger tea after a meal is wonderfully soothing for people with irritable bowel syndrome. It can be particularly comforting to have a cup after dinner in winter. Grate a teaspoon of fresh ginger on the finest setting and put it in a mug. Pour over boiling water and you’ll have ginger tea. Ginger is also fantastic for nausea and burping.
Bananas are high in potassium and vitamin B6, both of which help to remove excess fluid from the body. They are especially helpful for reducing the abdominal bloating that occurs for women immediately before and during menstruation. Bananas are a low FODMAP fruit, so are well tolerated by most people with irritable bowel syndrome. They contain a beneficial compound called resistant starch. Good bacteria in the colon consume the resistant starch and produce butyric acid. This helps to nourish the lining of the colon and improves digestion.
Celery is a well known diuretic. It helps to reduce fluid from all over the body. Celery is a great inclusion in vegetable juice because it’s so watery that you obtain a lot of juice from it, and it has a very low carbohydrate content compared to vegetables like carrots and beetroot.
Hopefully these suggestions will help make you feel more comfortable after meals. If you continue experiencing discomfort, you may need to introduce some medical herbs and a personalised diet check up to resolve these symptoms. If you would like to know what herbs will help along with what nutritional changes you require for your individual symptoms please feel free to contact me for a one on one assessment as to what you require.