Hello, this is Ms. Tracey, Nurse Practitioner here at Living Health. Today I’m going to talk about bloating.
Why am I bringing up bloating?
Ever since I began practicing her at Living Health, GI or gastrointestinal symptoms are the most common complaints, including bloating.
So, is bloating making your life miserable?
You don’t have to suffer from bloating every day.
You can fight it with natural remedies. Here are some tips that you can do to reduce or eliminate bloating.
Try these strategies:
Determine the cause of your bloating. Experts suggest that food and beverage choices are typically to blame. However, they’re not the only culprits behind bloating. Medications and side effects from medications can also create bloating. In addition, some chronic health disorders can lead to bloating.
If you’re having a hard time understanding the cause of your bloating, try keeping a food diary. List all of your meals, snacks, and drinks. Note whether or not you felt bloated afterward.
Reduce beans. Beans are often blamed for bloating, and experts suggest that you may want to prepare them differently or avoid them.
If beans are causing bloating, it will help reduce it if you soak them properly before you cook. Then, you may want to cook them longer. If these tips don’t help, consider reducing or eliminating them.
Consider your cruciferous vegetables intake. Do you eat a lot of broccoli and cauliflower? These are both part of the cruciferous vegetable category and can cause bloating.
Cruciferous vegetables have a specific type of sugar that makes it more difficult to digest them. You may not have enough digestive enzymes to handle them. However, experts suggest taking supplements of digestive enzymes because these vegetables are important for a healthy diet.
Are you lactose intolerant? Do you feel sick after eating a bowl of ice cream or a piece of cheese? You may have lactose intolerance, and it can cause bloating.
Dairy has lactose, which is a type of sugar, and not everyone can digest it. You may want to try lactose digestive supplements to help. These supplements have lactase, which is an enzyme that breaks down the lactose.
Monitor your salt intake. Are you eating large amounts of salty or processed foods?
Salt can lead to bloating, so it will benefit you to watch how much you eat. Potato chips and processed food can have high amounts of salt. Even soup and some bread can contain a lot of salt. Read the nutrition label on the product to determine how much salt you’re consuming.
Check your fruits. Certain fruits can make you feel bloated and uncomfortable.
Even common fruits such as apples can cause bloating. Fruits have high levels of sugars that can be hard for some people to digest. You may want to watch your fruit intake and try different kinds that have lower sugar amounts.
Try ginger. Ginger can help you reduce bloating and heal your digestive system. You can add ginger in several ways to your diet. Chew on ginger candies or dried pieces. Drink ginger teas. Add ginger to your cooking.
Try peppermint. Peppermint can also reduce bloating and make you feel better. Peppermint is a popular herb for several stomach issues. Try adding the herb to your food or drink teas made from it.
Eliminate or cut down on sodas. Are you drinking a soda with every meal? Sodas – and even natural, fizzy drinks – can cause bloating. The carbonation is to blame, but you can eliminate it and reduce the bloating.
Bloating doesn’t have to rule your life and make you feel sick.
Call and make an appointment with me, Ms. Tracey, at Living Health so together we can investigate the pillars of your GI health and make sure they are functioning properly. These pillars are digestion, elimination, microbial balance and barrier function. Then, together, we are able to create a plan to take control, find the culprits that are causing your bloating and eliminate them once and for all.