Beat the bloat
Do you ever get bloated?
I remember one time - it was a Sunday. We'd been invited to friends for lunch.
The night before had been a lot of fun (pre-children, obviously!) but I thought I should be kind to my liver that day.
I chose to drink apple juice or something like that.
Oh my word!
As the lunch progressed and the afternoon drew out, my tummy got bigger and bigger.
I got more and more uncomfortable. . And for awhile I kept on drinking the apple juice - what a mistake!
It was the worst feeling ever.
Has this ever happened to you?
How to get over bloating –
A good day can go from fantastic to miserable so quickly!
One moment you’re feeling amazing, the next moment you feel like a whale.
Your pants feel like they’ll pop!
It is so common that most people think it’s normal!
It’s not normal and I’m going to give you a few guidelines to help you get over the bloat.
Bloating is a symptom.
Your body is telling you that something is not right.
When you eat meat, if it is not digested properly –
- which remember starts in your mouth then goes on to your stomach and then into your intestines –
if it is not well digested by the time it reaches your large intestine, it is going to start fermenting.
That causes gas and as a result you bloat.
Sometimes carbohydrates don’t’ digest properly because certain enzymes are out of play.
That’s going to cause gas as a result of the food fermenting in the large intestine.
And gut bacteria is another reason for bloating.
Our body has millions upon billions of “good” and “bad” bacteria. When the “bad” bacteria are in the majority that leads to an imbalance. The result? Bloating and gas.
Your body may be sensitive to or intolerant to some foods.
These foods then could lead to bloating. It is the sugar in food that is likely to cause the bloating.
Think about it… if your body is not able to fully digest the food, then the bacteria that live in your digestive system are going to feed on that sugar. When they do that, it is usually the “bad” bacteria and then you bloat.
Here are some common foods – milk & dairy products, pasta, wheat and oat brans, artificial sweeteners, fruit juices, beans and lentils.
Constipation can also leave you with a tummy area that has a hard feeling and gas.
The biggest reasons for this situation are not eating enough fibre rich foods, not drinking enough water and not moving enough.
Being dehydrated can also cause you to bloat because your body starts to retain water.
As that happens you swell.
It’s a good idea to aim for 8 glasses of water per day.
It doesn’t seem to make sense to drink more water if your body is retaining it. But when your body is dehydrated it holds on to water to try and stop the situation happening again.
With dehydration comes the slowing down of digestion. When digestion slows down the food that you eat sits longer in your gut.
The result? Fermentation and gas.
The next time bloating happens to you, these questions will help you to find out what causes your bloating.
Here are 4 foods to beat bloating;
And avoid these 5 foods & drinks
The bottom line – avoid certain foods and drinks, drink 8 glasses water each day and move regularly throughout the day.
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Do you think that you only need probiotics after antibiotics?
Only 6 more sleeps till Christmas!
Our tree is up and lights flashing off and on 24 hours a day.
We’ve just celebrated J’s 6th birthday and preparations are in the making for 25 December when we’ll be all together with extended family.
It reminds me of Pink’s song from a few years back – this used to be a fun house, now it full of evil clowns! – Christmas can do that can’t it?!
But let’s not forget the reason for all of this celebration and togetherness….
Anyway, I’ve always thought that probiotics were something that you took after a course of anti-biotics.
Hands up if you thought that too!!!
Well it turns out that probiotics are even more important to take than just after antibiotics.
Our bodies have more than 20x the amount of bacteria to living body cells. And the bacteria in our digestive system have a huge role to lay in keeping us healthy.
A healthy digestive system and an immune system that is in great shape are imperative to your health and ability to fight infections.
The right bacteria have an important role to play too.
There are of course, good and harmful bacteria.
Harmful bacteria can cause infection or produce substances that lead to inflammation or cancer especially in the digestive system – think colon cancer.
What you choose to eat has a big impact on the balance of good vs. harmful bacteria in your gut.
As a result this has an impact on your overall health. Probiotics are the good bacteria made in your gut
Eating probiotics makes an impact in a number of ways;
As we age the amount of good bacteria declines so supplementing is a good idea.
There are 2 groups of good bacteria – and they help to control the bad guys.
The resident bacteria in your gut are;
Probiotics help to fight infections -
You can find probiotics in fermented foods and supplements. These are foods that include probiotics;
Buttermilk, yoghurt, cheese, kefir, lassi, leban, cottage cheese
Fermented vegetables, pickles in brine
Miso, tofu, tempeh, tamari, shoyu, soya yoghurt (all from soya)
Sourdough bread (from wheat/rye)
These foods listed above don’t contain Lactobacillus and Bifido bacteria that colonise the gut.
These foods contain other strains of probiotics.
And just like a tourist, they come to visit the gut, populate it with goodness and then move on after about 10-12 days.
They assist in making vitamins and converting lactose from milk sugar to lactic acid.
It is this lactic acid that creates a slightly acidic environment which constrains disease causing germs
These transient bacteria are Lactobacillus Bulgaricus, Lactobacillus casei, L.sporogenes, Streptococcus thermophillus.
When considering a probiotic supplement then look for at least 1 – 25 billion living organisms
And your 2 core resident bacteria – Lactobacilli acidophilus and Bifidobacterium bifidum
There are also foods that are a forerunner to probiotics called, not surprisingly, prebiotics!
They encourage the growth of the 2 resident bacteria,
they help to lower the pH of the colon,
keep blood sugar levels even and
for people who have liver disease, and prebiotics can help to reduce ammonia levels.
Two common prebiotics are FOS (fructo-oligosaccharides –yup they’re sugar molecules) and inulin.
These are some sources of FOS –
bananas, barley, soya beans, Jerusalem artichoke and chicory.
Some sources of inulin are onions and garlic.
Prebiotics work together with probiotics to feed and speed up the growth of the beneficial bacteria.
What can you do to get the benefits of probiotics?
Try to reduce the elements that destroy probiotics from your lifestyle like;
Supplement with a probiotic supplement that has a variety of strains and at least 15 billion Colony Forming Units.