AUTHOR
HOW TO
BEAT
BLOATING
Dietitian Marnie Nitschke shares her diet and lifestyle strategies to help with this common complaint .
Although people experience bloating differently , it usually involves a swollen and uncomfortable stomach with a painful ‘ over-full ’ sensation . Strangely , some people experience the discomfort and fullness , without actually looking distended .
But before we delve deeper , let ’ s talk a bit about what ’ s normal and what ’ s not
It ’ s completely normal to have a stomach that protrudes ( a little bit or a lot ), and to find that clothes fit tighter after a big meal or toward the end of the day . This is just physiology . It might depend on your body shape , your posture and how much you ate .
What ’ s abnormal is frequent ‘ attacks ’ where you are physically distended with pain or feelings of excessive fullness . Problematic bloating is not just about the need for elasticised pants . It often comes with fatigue , and can really interfere with day-to-day life .
What causes bloating ?
Predictably , bloating doesn ’ t have just one cause , or one simple solution . Sometimes really ‘ healthy ’ foods can actually make us feel worse ! Processed and fast foods are also often implicated . So what are the common dietary culprits ?
Eating lots of windy ( gas producing ) foods :
} Legumes , onion , garlic , apples , juices , dried fruit , bread and pasta .
} Low carb , sugar free , or ‘ diet ’ products like bars , shakes and gums . Certain types of dietary fibre like wheat bran , barley and inulin ( chicory root ). Sugary foods like soft drinks , chocolate , ice cream and lollies in large doses .
Other dietary triggers :
} Swallowing more air - which happens when we eat and drink too fast , chew gum , drink through straws ( especially fizzy drinks ) and talk while eating .
} Eating fried or very rich foods – they can slow our gut transit time , making bloating , fullness and discomfort worse .
} Eating processed , highly flavoured foods – they usually come with additives like flavours , colours and preservatives . In some food sensitive individuals , these can seem to affect the tone and sensitivity of the gut nervous system .
8 YMCA HEALTHY LIVING MAGAZINE