If you’ve ever had to resort to an elasticated waist before your period, or been offered a seat on the bus because you were carrying a ‘food baby’, you’ll understand the discomfort being bloated can cause. Here we look at some natural ways to beat bloating.
“Bloating means different things to different people,” says Dr Sean Preston, consultant gastroenterologist at the London Digestive Centre at The Princess Grace Hospital and ambassador for HCA Healthcare . “And even when you drill down to establish what’s going on, the underlying causes can be very different, from the very serious, to the trivial.”
Of course even a seemingly trivial experience can impact on quality of life, so as a symptom persistent bloating should never be ignored. If the episodes return consistently for more than two weeks, particularly in an older person, or if you have lower back pain and bloating, you should discuss with your doctor.
There are many things that can cause belly bloat, from diet, stress, a digestive problem, an imbalance of gut bacteria, or irritable bowel syndrome. You can even suffer from antibiotics bloating, PMS symptoms, perimenopause or menopause bloating. So, what could be causing your bloated stomach? And what natural remedy might work best for your bloated belly?
What causes bloating? Your sugar-free gum “Polyols, represented by the P at the end of the word ‘FODMAP’, (fermentable oligosaccharides, disaccharides, monosaccharides and polyols; types of short-chain carbohydrates [sugars] that the small intestine absorbs poorly) are important to be aware of,” says Sean. “They’re found in sugar-free gums and can cause a lot of discomfort. People don’t often think of them as foods, so I specifically ask patients about their intake. Polyols are a class of carbohydrate, with sorbitol being a common example, and sugar-free gums are a pretty rich source.”
Your menstrual cycle If, like most of us, you reach for the comfort carbs at key points of your cycle, you might feel culpable for painful bloating. Don’t – other factors are at play. “The bowel in general can be more sensitive at certain times of the menstrual cycle,” points out Sean. “So I always ask a patient if their abdominal bloating is more pronounced at certain times of their cycle. Typically, it’ll be around ovulation; progesterone and oestrogen are the main drivers here, so depending on levels of those, symptoms will be present.” The good news? There are natural ways to beat bloating. Getting to know the symptoms of your cycle will ease your anxieties around bloating, lowering your sensitivity to the physical pain. “I will often recommend a magnesium-based supplement that helps to balance the female hormones,” adds nutritionist and naturopath Tanya Clarke . “Most people are deficient in magnesium, which is itself involved in so many crucial functions in the body.”
Constipation It’s easy to associate bloating with gas or fluid retention, but that uncomfortable feeling of a distended abdomen could be down to waste products sitting in your large intestine (the cause of constipation), even in a healthy digestive system. “Our brain perceives things in very different ways and a lot of that is down to the interaction between our brain and our gut,” says Sean. “One person could have a colon full of faeces and not feel anything. The next person could have half their colon with a bit of poop in it and feel much more sensitive.”
One of the natural ways to beat bloating is taking activated charcoal. It has also proven effective at reducing intestinal gas, bloating, and abdominal cramps. So if you’re having digestive issues, it might be worth a try.
Top tip: Studies show that, in people who have IBS with diarrhoea, a specially coated tablet that slowly releases peppermint oil in the small intestine (enteric-coated peppermint oil) eases bloating, urgency, abdominal pain and pain while passing stool.
Your bowels are unhappy IBS might be a frustratingly vague term for a very diverse set of issues, but one thing is clear: if your bowel is in a state of irritation, bloating is a likely outcome. According to Sean, IBS is central to bloating symptoms in the vast majority of cases, whilst conditions at the more serious end of the spectrum such as Crohn’s or coeliac disease will also cause bloating when triggered. To minimise suffering, Tanya recommends a routine that optimises your digestive enzymes. “Don’t eat within three hours of going to bed, have an overnight fast of 12 hours, and make sure you allow four hours between meals – that’s the amount of time your pancreas needs to regenerate.” She also recommends a glass of room-temperature water with a squeeze of lemon juice half an hour before a meal, and refraining from drinking anything that will dilute your enzymes during you meal. It’s also a good idea to avoid carbonated beverages – as the bubbles in carbonated drinks can cause gas – and learn what foods cause bloating for you and avoid them.
Trauma We know the cumulative effects of stress are toxic for our bodies, but did you know a single event can trigger a flare-up that can, if untreated, continue to disturb your equilibrium? “When I take case history, I map a patient from their birth, looking for significant stress events that are triggers,” says Tanya. “With bloating I have the same protocol with acne flare-ups; why have the symptoms become so much worse? A timeline looking for clues should map things like hospital stays or courses of antibiotics, but also the events like the death of a parent, an issue at work or maybe a difficult stint with the children. Episodes like this in life throw your homeostasis, your body’s natural equilibrium, out of whack.”
Dysbiosis The past five years has seen an explosion in our understanding of the gut microbiome, and the rise of pre- and probiotics to foster healthy microbial populations in your gut. Dysbiosis, and specifically conditions such as small intestinal bacterial overgrowth (SIBO), occur when the gut’s natural equilibrium is disturbed, often by diet.
“Bloating is a sign of toxicity, so my first move would be to bring down the toxic load in the body,” says Tanya. “I’d remove foods you may be intolerant to – classic culprits are gluten intolerance and lactose intolerance. They’re known triggers and can cause all sorts of problems. Other intolerances related to bloating may include FODMAP foods – wheat, garlic, onions, apples, cabbage… I’d recommended a six-week trial removing them, and I’d also suggest cutting out processed foods, artificial sweeteners and sugar.”
Ascites Swelling and bloating around your abdomen is often caused by gas, but for those suffering liver damage, or ovarian or pancreatic cancers, fluid can be the culprit. Technically called ‘ascites’, the build-up of fluid in the abdomen is a serious cause for concern and may be accompanied by shortness of breath, tiredness and nausea. “When I’m addressing bloating I like to exclude any alarm symptoms,” says Sean, “so I always ask patients if they’ve lost weight, and I consider serious underlying pathologies.”
Bedtime bloat soother Tanya says, “Some people are bloated in the morning, others are bloated throughout the day or when they’re trying to get to sleep. “To ease the discomfort of bloating add two cups of Epsom salts to a warm bath (not too hot!) and soak for 20 to 40 minutes, before lying down for 20 minutes to half an hour.”
Natural ways to beat bloating Overindulged recently? Fear not – these simple tips might be all you need to ease the discomfort and get that flat tum back from The Anti-ageing Food & Fitness Plan by Rick Hay
Take probiotics These aid digestion and mood and boost immunity, but most importantly they reduce gas-producing bacterial imbalances which will help to keep your tummy nice and flat.
Relax Stress causes a build up of cortisol and adrenaline which can overstimulate your digestive system, leading to flatulence and bloating. Unwind with yoga or even a candle-lit bath with some magnesium-rich Epsom salts or relaxing essential oils.
Eat bananas, kiwis and strawberries These are high in potassium which makes you wee more regularly and decreases the amount of sodium in your urine – that’s good news, as an excess can cause water retention in the small intestine.
Stop talking when eating Tough we know, but swallowing air causes bloating. Keep it zipped!
Skip the gum Chewing gum that contains xylitol, sorbitol or mannitol can increase the production of gas in the digestive tract.
Eat right Cut down on your consumption of beans, onions, broccoli, cabbage, sprouts and cauliflower as these are known gas-producing foods. Instead, eat apples, pears and melon as they are rich in pectin, a calming substitute that will keep your fibre levels up.
Take vegetable digestive enzymes These help to break down food, balance the stomach and relieve any uncomfortable symptoms, including heartburn and indigestion.
Try aloe vera juice This is a top gut soother – it detoxifies and is anti-microbial, anti-bacterial and anti-viral. This plant is wonderful because it reduces internal inflammation and can also help to improve skin conditions like eczema and rosacea.
Get checked for coeliac disease See your GP for a blood test if you suspect that gluten may be the cause of your discomfort. If this proves negative, it may be worth having a food intolerance test. The York Test is one you can do by mail that identifies things you might be intolerant to, which could be causing bloating, wind and cramping.
What’s the best tea for bloating? Can caffeine cause bloating? The answer is yes. Try swapping your usual blend for chamomile tea , green tea, peppermint tea, lemon tea, ginger tea, hibiscus tea, fennel seed or dandelion root tea, all of which help calm the gut and ease signs of bloat. You could also try adding a squeeze of lemon juice to your tea for extra help.
Natural ways to beat bloating in a week There are many possible causes of an individual’s symptoms of uncomfortable stomach bloat. With all things it may be that what works for one person may not work for another. However, in combination over the course of a week, all the below tips may prove more effective than a single solution. So why not try and complete the seven-day programme and see how you feel!
Day 1: start taking a probiotic Do probiotics help with bloating? The answer is yes. Start taking a multi-strain probiotic (we’re currently obsessing over the Bio-Kult probiotic supplement range). You’ve heard of good bacterium and bad bacteria when it comes to belly bloat. Probiotics have been shown in some studies to rebalance the gut flora and support the efficient digestion of food. Plus they can aid regular healthy bowel movements. Bloating is often due to an imbalance of gut microflora. Bacteria and yeasts ferment undigested food, producing gases which can lead to excessive bloating and flatulence. Beneficial bacteria, bifidobacteria in particular, do not produce much gas. In some people this may take seven days, but for some, many more. Fermented food can also help rebalance the gut microbiome and aid your digestive enzymes in digestion.
Day 2: try apple cider vinegar Did you know apple cider vinegar can help with a bloated stomach? Take some apple cider vinegar before each meal, chew your food well and start eating smaller meals in a quite relaxed environment. Try to prepare fresh food – the thought and smell of food can Elicit the secretion of 30 percent more stomach acid and 25 percent of digestive enzymes. Undigested food can lead to a bloated tummy, so this natural bloating remedy could be all the help you need for your digestive symptoms! For a little extra help, why not pop a D’Mix sache t in your handbag. This fusion of seed and herbs helps to break down food and eliminate bloating.
Day 3: cut down on sugar Reduce simple sugars, high sugar alcohol and refined carbohydrates that cause more gas and encourage the growth of fungi such as Candida. Avoid processed products such as white pasta, breads and baked goods (cakes, biscuits, pastries).
Day 4: eat more fibre Start eating more fibre by trying to consume seven different portions of vegetables and salad each day to keep bowel movements regular. This is one of the great natural ways to beat bloating. The build-up of waste material in the colon can certainly cause bloating. Soluble fibre from rolled oats, linseeds, ripe fruits and non-starchy vegetables (carrots, celery, bok choy, lettuce) may be the easiest to tolerate for those susceptible to bloating from vegetables. Additionally the supplement psyllium husk fibre could be taken to help support healthy bowel movement. This type of fibre can be found in products such as Lepicol .
Day 5: drink bone stock Try drinking cups of homemade bone stock or including it in soups and stews. These are rich in the amino acid glutamine, which is essential for feeding the cells lining our gut where final food digestion and absorption takes place. The gut lining takes 3-5 days to replenish, so hopefully new cell growth will be nice and healthy by the time you go on holiday.
Day 6: soak legumes Soak legumes – leaving legumes to soak well overnight will ease their digestion if they cause you bloating.
Day 7: avoid stress One of the best natural ways to beat bloating is to relax! Stress is known to reduce the levels of beneficial bacteria in the gut and can occur as a result of a busy lifestyle or lack of sleep. Including some form of relaxation in your daily routine such as reading a book, yoga, meditation or taking a bath with lavender oil can only be of benefit!
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