Bloating; possible causes and how to resolve it
Bloating is no fun. And it creates a cascade of effects in the body. Firstly, we end up with a swollen tummy. Which not only feels uncomfortable looking at it and in the way we fit into our clothes, but it also creates BIG discomfort in the way we feel and perceive ourselves. In addition to that, it can affect our mood negatively, not only because we do not feel well in our bodies, but also because our brains are connected to our guts, and when the gut is stuffed and swollen, our brain is foggy and scattered. It might even create depressive tendencies. I have personally suffered massively with bloating from ALL of the causes I mention below. When I s them not only i got rid of bloating, I also improved my fertility and was able to conceive and my skin improved too.
Possible causes of bloating:
Small intestinal bacterial overgrowth (SIBO): this is one of the most common, and least investigated reasons for bloating. It happens when bacteria are overly populated in the small intestine, and as they ferment the foods they produce gasses. This manifests as excessive burping, discomfort in the abdomen about an hour after eating, and the sensation that the stomach is always full. It might feel like it takes ages for you to digest your food and that no matter what you eat you feel uncomfortable a while later.
Gut dysbiosis further down in the large intestine: This is when gut bacteria have become dysbiotic in the large intestine. This happens when
our immune system is suppressed- stress playing a huge role in this one
we have contracted a parasite (more common that we think since we are globe trotters and love to eat out)
highly refined diet that does not encourage the feeding of the good gut bacteria
candida overgrowth, aka excessive yeast in the large intestine
Stress and anxiety: this is major and overlooked. The way we eat matters, the way we breathe matters, the way we move matters. Digestion begins in the brain, what is known as the cephalic phase, meaning that even preparing our food contributes to the secretion of digestive juices. Then, even the smell and the sight of food produces digestive secretions, even more so when we sit and eat in a calm environment. Eating in front of screens or in a rushed way not only brings more air in the digestive tract as we swallow, but it disrupt the very important secretion of hydrochloric acid in the stomach and digestive enzymes in the pancreas and small intestine. We also don’t chew our food sufficiently, one of the most important phases of digestion. This then creates stagnation of undigested foods in the digestive tract that sits and ferments producing gasses and bloating.
Food sensitivities: these can be identified with the help of a nutritionist. They are a big cause of bloating and indigestion. It can be one thing that you had not even thought about (for me it was cacao!) or it can be a group of foods such as dairy. We do not want to become too controlling and remove foods from the diet that are good for us. But we need to ensure we are paying close attention to how we react to some.
What to do:
Eat in a relaxed way in a calm environment without screens or distractions. It is hard one this one, I know! Try to prepare your food or at least smell it and look at it. Take three breaths before you start eating and take time to chew and mix it well with saliva in the mouth. This one is the easiest (and also the hardest!) to master.
Address SIBO: SIBO is a beast. it can be very tricky to heal and it can come back again and again. This needs proper nutritional therapy combining food and supplements from a nutritionist because it can be very individual to each person. A few things that are important:
Remove the bad guys. Antimicrobial herbs are imperative to remove the bacteria from the small intestine and the first stage of the nutritional therapy protocol when dealing with SIBO. Herbs such as wormwood, oregano, berberine, black walnut, garlic are usually used for this stage. Please advise a nutritionist before you take any of these.
Bring the good guys in. Specific probiotic strains can help to resolve small intestinal bacterial overgrowth and antagonise the overgrown bacteria in the small intestine.
Ensure sufficient hydrochloric acid production: bitter foods can stimulate that. Apple cider vinegar at the beginning of the meal can also be helpful. However, if you are experiencing intense symptoms from SIBO these might aggravate your symptoms..
Ensure the gut lining is sealed and healed. Leaky gut goes often hand in hand with SIBO and gut dysbiosis. Sealing any ‘wounds’ in the gut lining ensures that the intestinal barrier is in tact so that it can work properly.
Address dysbiosis in the large intestine: a nutritionist can help identify the potential causes and specifics behind this and offer appropriate advice. However here are a few things you can do:
For candida overgrowth: remove sugar from the diet until it is resolved. Bring in specific probiotic strains that enhance the immune responses in the gut and antagonise with candida.
Are there bacteria that are overgrown? Klebsiella, strep and other common bacteria in the large intestine can overgrow creating a very imbalanced environment in the intestine resulting in inappropriate digestion and assimilation of foods as well as great discomfort. They are also associated with autoimmunity.
Parasites need antimicrobials to be removed. Pumpkin seeds are great anti-parasitics but this might not be enough. A nutritionist can help you identify if you have parasites in the large intestine and offer an appropriate protocol.
A diet high in gluten, dairy and refined oils can be a major contributor. Although we do not want to become exclusive and obsessive with food, we need to ensure we are giving a myriad of nutrients that will feed the good bacteria and keep the intestinal barrier in good health.
Different ways to testing can help you identify food sensitivities. From personal experience the best way is with the help of a kinesiologist. Food sensitivities (unless major ones like coeliacs) usually resolve if inflammation and dysbiosis in the gut is resolved. We want to get to a point where if occasionally we have something we are sensitive to, our bodies can handle it.
Here are 3 ways to get relief from bloating:
Sip fennel tea throughout the day and after meals as it helps to reduce gas.
Have ginger tea and add ginger to your foods.
Practice yoga. This sequence I created is perfect to reduce bloating and bring you back to your body.
I promise you, you can heal your digestive issues, as long as you address the root cause.
When we feel good in our gut we feel good in ourselves. We feel confident and full of clarity. Let me know if this resonates and if you would like further help with your digestive issues. You can book your appointment here.
xx E