What causes bloating?
An unbalanced microbiome can cause bloating and gassiness. This is the environment of bacteria in your gut, which can be upset by various things, such as a history of antibiotics or yeast infections, eating a lot of sugar-based food, alcohol and possibly stress. This is why probiotics are such an integral part of your supplement requirements – happy gut = happy and healthy body and mind.
Food intolerances are also one of the most common causes of bloating. This can be a sensitivity to certain foods, or an inability to digest them. Undigested food (lack of digestive enzymes, or not chewing properly or eating too quickly), hormonal influences at the time of the month, and a high salt diet causing water retention can also make you feel bloated. Of course if bloating is persistent, it's important you seek advice from your healthcare professional.
Which foods can cause bloating
Nutritionists find time and time again that gluten, dairy and sugar (all, one, or a combination) are the three ingredients that cause issues for clients complaining of bloating, symptoms of IBS (Irritable Bowel Syndrome) and abdominal discomfort. By a process of elimination – taking out one ingredient at a time and noting how you feel for a week – can help pinpoint if or what makes a difference. Some specific high fibre foods can also cause temporary bloating – beans, lentils, broccoli, onions, and apples, for example.
How to reduce bloating naturally
In working with our naturopath, I have found the following products wonderful for helping to reduce bloating.
The Love Your Gut Powder
This naturopathic food-grade 100% fossil shell flour (technically called Diatomaceous Earth) can be effective at thoroughly cleansing your digestive system by gently removing toxins, impurities and build up. Removing these toxins and impurities can help to create an unburdened digestive system, which may more easily absorb and store nutrients and hydration.
Kintra Foods Roasted Dandelion Blend
Try this healthy coffee alternative, Roasted Dandelion Blend which also boasts digestive and bloating help. It's caffeine free and blended with roasted dandelion and chicory root to give a coffee style taste, whilst also claiming to help balance blood sugar levels.
Bragg's Apple Cider Vinegar
Many natural health practitioners call on Apple Cider Vinegar for digestive issues and anecdotal evidence suggest it can be a real help with bloating for many people. Simply dilute 1 tablespoon of ACV (shake the bottle first to disperse the mother) in a glass of water and drink twice a day; most suggest first thing in the morning and before the last meal of the day are the best times. If you can't stand the taste, maybe consider taking the capsules instead!
Pukka Tea - Peppermint & Licorice
A delicious blend of peppermint & FairWild licorice from Pukka Tea helps soothe digestion, nourish the body and calm the mind. Refreshing peppermint and licorice give a naturally sweet taste, making it the perfect tea for any time of day. Try sipping after dinner to help reduce bloating over night.
Ethical Nutrients Inner Health On The Go
This shelf-stable live probiotic is formulated to remain at full strength without the need for refrigeration, offering on-the-go convenience (making it also ideal for travelling). Inner Health On The Go is from Australia's #1 probiotic brand and contains one of the worlds most researched probiotic strains. It can be take it daily to help support general gut health and healthy immune regulation.
Always read the label and if symptoms persist, consult your healthcare practitioner.