Stomach bloating, wind pain and gas are all caused by inadequate digestive enzymes to properly digest. When we ingest foods we produce enzymes in the mouth and stomach which break down the foods and help us to absorb nutrients. If we do not have enough enzymes to break foods down then food matter sits in the stomach and ferments which then produces gas and fermentation and causes the stomach to bloat.
Common causes of bloating
- stress which interrupts the digestive process
- consuming too many refined sugars and grains
- poor digestive flora
- use of antibiotic medications
- over eating
- drinking too many liquids around meal time
- poor food combining
- underlying digestive issues such as reflux, IBS, diverticulitis, gall bladder issues, Chrons Disease, ulcerative colitis or Candida.
Diet tips to reduce bloating
- Don’t eat large amounts of food at each meal, stick to eating smaller meals more often during the day. If you have limited amounts of digestive enzymes then large meals will greatly increase bloating
- Start each day with a small glass of warm water with ½ lemon squeezed in it. Lemon juice increases digestive juices, cleanses the bowels and kick starts the liver to detoxify
- Eat more green bitter foods such as rocket, radicchio and endive as these bitter foods promote digestion. Also foods which naturally contain digestive enzymes will help to improve digestion, these are beetroot, papaya and pineapple
- Don’t drink large amounts of liquids 20 minutes prior to eating or after eating as it will dilute the digestive enzymes and reduce digestive function further
- Reduce foods such as sugar, gluten, dairy, processed and refined foods, tea, coffee and alcohol as these may decrease the effectiveness of your digestion
Lifestyle factors to reduce bloating
- You may also need to investigate whether a Candida (bacterial) overproliferation is contributing to symptoms of bloating and digestive discomfort
- Don’t eat when you are feeling stressed and manage stress problems
- If you are having problems with constipation and bowel regularity this also needs to be addressed as bowel stagnation can lead to digestive symptoms such as bloating
- Consider doing a liver detoxification program to cleanse the digestive organs and improve general liver, bowel and digestive function
Natural remedies to help reduce bloating
- Probiotics help to ensure that you have higher amounts of flora through the digestive tract as bloating is often contributed to inadequate flora which promotes fermentation
- Herbal medicines can help to improve digestive complaints such as Meadowsweet, Gentian, Dandelion, Atractylodes, Codonopsis, Cardamom, Radish seed, Fennel and Peppermint
- Herbal teas may also help improve digestion, try some blends such as Chamomile, Ginger, Peppermint, Fennel or Lemon
- Digestive enzyme supplement (papain, betaine) help the digestive system to properly break down foods and reduce bloating
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