An intolerance to wheat or gluten (gluten is a protein found in wheat, rye, barley and to a lesser degree, oats) is quite common and people who have an intolerance may experience symptoms ranging from sore tummies, to bloating, fatigue, skin problems etcetera.

Bloating can also be caused by an intolerance to dairy products, but before you exclude dairy or gluten from your diet, you would be best advised to consult a nutritionist or dietician and do so under their supervision.

Another possible cause of bloating is digestion issues.  It may be that the ‘good bugs’ in your gut have been depleted through use of antibiotics and you need to rebuild your gut flora by taking probiotics, available from health stores.  These good flora live on indigestible fibre, so ensure you are eating plenty of vegetables, wholegrain foods and fruit, to give the good bugs some food! 

Processed foods contain little fibre, so aim for a diet high in fresh, raw foods.  Prepare your vegetables with the least amount of cooking as enzymes can be destroyed through overcooking.   Also, cutting your veggies ahead of time and leaving them exposed to oxygen means a possible loss of nutrients, so prepare the veggies close to when you are going to eat them.

Bloating can also be a problem if you are lacking in enzymes needed to digest your food properly and you may benefit from taking a course of digestive enzymes.  Often combining digestive enzymes and probiotics provides excellent relief from digestive issues.

Eating too fast can mean swallowing more air, which leads to more gas and thus bloating.  Remember to eat slowly and chew your food thoroughly, rather than gulping it down.  Have smaller, more frequent meals rather than large meals, as this may help your body digest the food more easily.

Chewing gum often means taking in more air which leads to too much gas in the stomach and chewing diet gum containing sorbitol can also lead to excess gas in your tummy.

Believe it or not, not drinking enough water can cause your body to hold onto fluids, so ensure you are drinking frequently during the day.

Watch your salt intake as sodium consumption also encourages water retention.

While the above are the more common reasons for feeling bloated, there are other conditions which can lead to bloating.   An appointment with a nutritionist or other health practitioner can help uncover why you are having problems and come up with strategies to improve your digestive health.

Article by Lynda Smith of Real Nutrition

www.realnutrition.co.nz

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