1- Constipation:
What you can try :
· Regular consumption of kiwi fruits has been shown to help induce a bowel movement. You need to be consistent and eat 2 in the morning.
· Increase your water intake, double what you are currently having. This is basic but so important.
· Supplementing with Magnesium and a fiber called Psyllium Husk can sometimes be helpful. Start slowly!
· Exercise daily, movement is critical to encourage a bowel movement .
· Always increase water intake when you are adding in more fiber to your diet. Failing to do so will lead to more constipation.
2- Digestive insufficiency often due to stress
In order to produce enough stomach acid and digestive enzymes to break down our food we need to be in a rest and digest state- often called the parasympathetic nervous system. Being stressed will inhibit the production of digestive juices and can lead to bloating.
Being stressed will also mean that you are eating on the go, not being mindful, multi-tasking, not chewing your food properly, swallowing air.
What you can try:
· Try and eat mindfully away from your desk.
· You could try and take a digestive enzyme in the middle of your meal. These will help to break down your food.
Bitter foods such as watercress , rocket and endives can also stimulate the production of digestive enzymes.
· Do not eat if you are stressed. Go for a walk or talk to a friend and try and relax before your meal.
3- A food intolerance
The most common :
· Dairy: if your body can’t easily digest a dairy sugar called lactose due to a lack of digestive enzyme called lactase
· Fructose : This is a kind of sugar, and it’s harder for your body to break down than other kinds. It’s in lots of foods in the form of “high fructose corn syrup,” and it happens naturally in some like fruit (especially dried fruit) as well as honey, onions, and garlic.
What you can try:
Keeping a food diary can help you keep track of how you feel after you eat certain foods and figure out if this is a problem for you.
You could also try to eliminate foods high in FODMAP which are fare a group of fermentable carbohydrates. They are notorious for causing common digestive issues like bloating, gas, stomach pain, diarrhea and constipation in those who are sensitive to them.
Please work with a health professional who is familiar with the FODMAPs and avoid following this diet for a long period of time. Studies are showing that following this diet for too long can have a negative impacton the diversity of the gut microbiome.
4- Issue with your gut Microbiome:
· Dysbiosis : This refers to an imbalance between pathogenic and beneficial bacteria which can affect the health of your gut and leads to bloating.
What you can try : Taking a course of Probiotics as recommended by your health care practitioner may help, a stool test might help to understand better the root cause for the imbalance.
· SIBO : Small Intestinal Bacterial Overgrowth occurs when there is an excessive amount of bacteria in the small intestine. This can cause a huge amount of bloating to the point where individuals look 6 months pregnant.
· What you can try : A breath Test can be done to assess if you have an overgrowth, low FODMAP can also be beneficial to relieve your symptoms but again for a short period of time and work with a Nutritional therapist to get to the root cause for the overgrowth
5- Hormones:
· During Perimenopause, your hormones are changing rapidly. That can lead to higher levels of estrogen. Estrogen causes your body to retain water, which can lead to bloating.
What you can try :
Manage stress – Stress can influence certain hormones, which can in turn disrupt our menstrual cycle, which can lead to bloating
Drink plenty of water – Drinking enough water helps to ward off water retention. If you aren’t properly hydrated your body is more likely to cling onto any extra reserves!