FIVE REASONS WHY...
you are feeling bloated
you have too much gut bacteria
When it comes to gut flora, it can be difficult to strike the perfect balance. Friendly bacteria should be thriving, but not so much that they overpopulate. Dr Anthony hobson, director of the Functional Gut Clinic (thefunctionalgutclinic.com) explains: “Too much bacteria in the small bowel means everything you eat is going to produce gas – and make you feel bloated.”
A simple breath test can look for bacterial overgrowth. A GP can then advise on dietary changes to keep it in check, or even prescribe antibiotics if necessary.
you have a sensitive gut
Irritable bowel syndrome (IBS) is a long-term common condition that can cause bloating, cramps, diarrhoea and constipation. It affects up to 1 in 5 people at some point, usually developing between the ages of 20 and 30. “Certain trigger foods are worse than others,” says Dr hobson. “Onions and garlic are common, which is why the LOW-FODMAP diet (forms of carbohydrate and sugar alcohols that are poorly absorbed by the body) is so popular now. “Keep a food diary and track meals that cause changes.”
too much Wine or sugary drinks
“Wine contains fructose which is quite difficult to digest in quantities of more than 25g,” says Dr hobson, who notes that the same is true of sugary soft drinks.
eating Large portions and not chewing food properly
“IT’S important to eat smaller portions of certain foods, chew well and eat slowly,” says Dr hobson. “Also, core exercises with yoga breathing help strengthen diaphragmatic and abdominal muscles.”
pms & hormones
ALONG with aches, cramps and mood swings, many women report suffering from bloating because of premenstrual syndrome. registered nutritionist Dora Walsh explains: “It’s often due to the high levels of progesterone. This causes changes in the body such as water retention and increased blood flow to the uterus. Your digestive system can also become more sluggish, leading to constipation.” For monthly bouts of period bloating, Dora recommends drinking lots of water to help flush the system, and avoiding highly processed or salty foods.