Bloating - why does it happen, common causes, natural remedies
what happens?
Abdominal bloating is a common and troublesome symptom in both men and women of all ages. Functional abdominal bloating is characterised by symptoms of recurrent abdominal fullness, pressure, or a sensation of trapped gas, and/or measurable increase in abdominal girth.
The pathophysiology can include visceral hypersensitivity, abnormal intestinal gas transit, impaired evacuation of rectal gas, colonic fermentation, and gut microbiota alterations (Lacy et al., 2016).
bloating causes:
Low digestive enzymes
Food allergies or intolerances
Constipation
Functional GI disorders such as IBS, SIBO, dysbiosis, candida, ulcers, chron’s disease, ulcerative colitis and diverticulitis
Abnormal small intestinal motility
Stress
Pelvic floor dysfunction
Hormonal influences: particularly estrogen, and thyroid hormones (Lacy et al., 2011)
what can I do about it?
As always, I encourage consulting your Naturopath, Nutritionist or preferred health professional to identify the cause of your bloating
Support enzyme production by increasing bitter foods in your diet, and avoiding drinking liquids 30 minutes before, and one hour after meals.
Natural sources of enzymes include raw fruits and vegetables (i.e avocado, bananas, kiwi fruit, mango, papaya and pineapple), and fermented foods like sauerkraut, tamari, yoghurt, and kefir.
Identify food allergies and intolerances by following an elimination diet, and monitoring your symptoms. Common triggers include wheat, dairy, fructose, and artificial sweeteners, preservatives and colorings.
Increase fibre intake to assist with elimination processes and reduce the reabsorption of toxins and hormones. Ensure to have at least 35g per day. *This may exaggerate your condition if you have a functional GI disorder.
Ensure you are moving your body and staying hydrated to assist with gastrointestinal movement. Light exercise, massage, and stretching will be beneficial.
Reduce process, refined, and sweetened foods and beverages and consider a low GI diet.
Increase antimicrobial and antifungal foods to reduce pathogenic organisms in the gut. Examples include garlic, nigella seeds, ginger, rosemary, oregano, thyme, sage, cloves, cinnamon, cumin, fennel, and basil (Liu et al., 2017).
Reduce xenoestrogen exposure.
beneficial supplements
Digestive enzymes to support the breakdown of foods and reduce gastrointestinal irritation.
Prebiotics, and strain specific probiotics to support microbiome health.
Antimicrobial and antifungal agents to support microbiome health.
Prokinetics and muscle relaxants to improve gastrointestinal motility. Examples include Magnesium, 5-HTP, and iberogast.
Liver support to support waste elimination and estrogen metabolism.
specific herbs
Chamomile
Fennel
Gentian
Bearberry
Lavender
Cinnamon
references
Lacy, B. E., Gabbard, S. L., & Crowell, M. D. (2011). Pathophysiology, evaluation, and treatment of bloating: hope, hype, or hot air?. Gastroenterology & hepatology, 7(11), 729–739.
Liu, Q., Meng, X., Li, Y., Zhao, C. N., Tang, G. Y., & Li, H. B. (2017). Antibacterial and Antifungal Activities of Spices. International journal of molecular sciences, 18(6), 1283. doi:10.3390/ijms18061283.
Lacy, B., Mearin, F., Chang, L., Chey, W..Spiller, R. (2016). Bowel Disorders. Gastroenterology, 150, 1393-1407. Retrieved from https://theromefoundation.org/wp-content/uploads/bowel-disorders.pdf .