Dietary strategies
• Food intolerances can be a cause of gut troubles but take care not to selfdiagnose or you risk unnecessarily cutting out healthy foods .
• See your doctor for a referral to a dietitian and testing clinic to help you put together a personalised healthy diet .
• If you have IBS , you may be sensitive to a group of carbohydrates in foods called FODMAPs . Most of these are actually good for most of us but can cause problems in those with IBS . A dietitian experienced in the low FODMAP diet can help you navigate what to do . A group of FODMAPs called sugar alcohols ( sweeteners ) may be all you need to cut down on to reduce your symptoms . These include sorbitol , xylitol and mannitol . They are commonly used in sugar-free mints , chewing gum , lollies and many baked goods .
• While too much fibre can be a problem for some , the truth is that most Australians , Americans and Brits need more of it . Enjoy a wide range of plant foods in your diet including wholegrains , legumes , veggies , fruit , nuts and seeds .
• While too much fibre can be a problem for some , the truth is that most Australians , Americans and Brits need more of it . Enjoy a wide range of plant foods in your diet including wholegrains , legumes , veggies , fruit , nuts and seeds .
• Drink plenty of water . You need water to keep the gut contents fluid and moving . Getting dehydrated can result in constipation , which leads to bloating .
• Avoid overeating . Sometimes bloating is simply caused by eating too much ! Follow the Japanese rule ‘ hara hachi bu ’, meaning eat until you are 80 % full .
THE VERDICT
Don ’ t suffer in silence . Although all the answers are not yet known , there is much that can be done to help you to manage bloating and gas . Get help and don ’ t give up until you have your own list of strategies that help you . Your first port of call is your doctor , then , once you have a diagnosis or have ruled out medical causes , a dietitian is ideally placed to help with managing and modifying diet as appropriate .
© Dietitian Connection 17 Infuse | February 2022