Galway Advertiser 2008/GA_2008_01_31/GA_3101_E1_020.pdf 

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Galway Advertiser

January 31 2008

NEWS

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FASHION

BEAUTY

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H E A LT H

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LIFE

MARY

O'CONNOR

Beat the bloat
Do you secretly loosen the waistband of your skirt or trousers during the day? You may have just eaten a big meal or maybe it was a simple snack that made you feel as if your stomach was ballooning. Most of us have experienced the sensation of having an uncomfortably full tummy. There are several possible reasons for feeling bloated most of which are easy to address. However, if the problem continues and is causing you concern contact your GP. Eating too much or too fast is a common cause of bloating. Other possible triggers include food intolerance, stress, hormones, poor digestion, irritable bowel syndrome and dehydration. Dr Dilis Clare, a GP and medical herbalist based at Sea Road, says bloating is common, especially among women, and it can be an aspect of irritable bowel syndrome or premenstrual tension. "Essentially foods are not properly broken down into building blocks that can be absorbed across the gut wall," she explains. "Unabsorbed food is then fermented in the large intestine. The result is bloating. Bloating is a heavy, sluggish feeling in the belly. It can also be associated with bellyache, constipation and excess or offensive wind." She says our wheat dominated diet contributes to the problem. "Often people can have wheat cereal for breakfast, a sandwich for lunch and pasta for dinner. This is all good food - especially if wholegrain but is overwhelming for the enzyme systems. While the enzymes work on the wheat, the enzymes for rice, oats, rye and other cereals are sitting back polishing their nails!" One solution is to take a probiotic supplement such as acidophilus, etc. This is like planting seedlings on a daily basis so that gaps in the gut `soil' are plugged with helpful bugs before the `weeds' grow, says Dr Clare. "A supplement is needed because yoghurt based probiotics are largely destroyed by the acid in the stomach. Another aspect of gut health is the powerful connection between the gut and brain. For this reason it is important to consume essential fatty acids in our diets through oily fish, nuts, seeds and avocado (see write up on www.healthandherbs.org)". * Diarrhoea, constipation and bloating are features of irritable bowel syndrome, a common condition affecting the intestines and bowel. Contact your GP if you have concerns in this regard. * Stress or anxiety can play havoc with your stomach, triggering bloating caused by wind. Try to find time to relax, even for a short period each day. * If bloating tends to occur after eating dairy products, such as ice-cream, milk shakes or cheese, you may be lactose intolerant. Many adults suffer from this problem. * Food allergies can cause your stomach to swell, too. You may have hives and a runny nose as well. * Exercise is a good remedy for bloating. It helps move bowel contents and may release hormones that encourage bowel activity. * Herbal teas, such as peppermint, camomile, or fennel may help give fast relief for bloating.

Tips to tackle bloating
* Keep a food diary. Write down what you eat and when you eat it. That way you will be able to see if there is a pattern to your bloating. If there is then you will know which foods are the culprits and you can reduce portions or eliminate them altogether. Maybe it is more prevalent in the morning or after eating a heavy meal at night? Does pasta make it worse? If so, try reducing your wheat intake. Some people have a wheat intolerance and get very bloated after eating bread, pasta or cakes. * Eat slowly and chew your food well. When we eat too quickly we can trap air in our gut. By eating slowly we taken in less air and reduce the risk of bloating. Aim for small meals regularly and stop eating before you feel full. * Bloating can be a symptom of coeliac disease, a condition whereby the body cannot digest gluten, a protein found in wheat, barley and rye. A slice of pizza or bread can set off a reaction of bloating, stomach pains, diarrhoea or vomiting in a coeliac. If you think gluten may be the culprit in your case contact your doctor to rule out coeliac disease. * If you are a woman it may be hormone related. Many women complain of feeling bloated or generally heavier and more uncomfortable before or during their period. Simple remedies to tackle this include exercising and reducing sugar and fat intake. * High fibre foods can result in bloating.

Plan your meals and keep a record of your progess. Photo: Mike Shaughnessy

* Eat more fibre because it helps soften the bowel's contents. Opt for vegetables, fibre rich cereals and wholegrain foods. Rice and potatoes are good options, too. * Cut down on stimulants, such as coffee and tea. Try to avoid chocolate as well. These can over excite the digestive tract. * Avoid very hot or cold foods. Chewing gum can make you

swallow a lot of air also so steer clear of this too. * If you suffer from thrush, athlete's foot, flatulence or cravings for sweet foods as well as bloating symptoms you may be suffering from candida, a condition which results in the oveproduction of a form of yeast normally found in the body at low levels. Remove foods that encourage yeast, such as sugar, cheese and alcohol to see if this will make a difference. Candida can be very difficult to shift so

see a doctor if you have suspicions that it is at the root of your problem * If you are taking antibiotics they may upset your stomach. Taking probiotic supplements will help replace the friendly bacteria in your gut. One of the world's leading authorities on new approaches to health and nutrition Patrick Holford who lectured in Galway, says the average person has around 400 types of friendly bacteria in their digestive tract.

Herbal suggestions for bloating
Dr Clare offers the following herbal suggestions:Digestive Tea: A blend of herbs to treat digestive discomfort. Pleasant in taste it makes a lovely dinner tea while easing digestive problems. Her digestive tea ingredients comprise fennel, marshmallow leaf, chamomile and peppermint. Digestive Tonic: A liquid tonic for convenience for those on the go, it is also used to soothe digestive complaints. Dr Clare's digestive tonic ingredients are fennel, marshmallow leaf, meadowsweet, chamomile and peppermint. Slippery Elm. "No helpful hints would be respectable without mentioning this. The inner bark of the elm tree soothes the lining of the gut and stomach and aids the helpful bacteria. Slippery elm bulks the stool with soft fibre and acts like blotting paper to mop up loose stools." Dr Clare says she formulated these herbs together for convenience but anyone can buy them individually at any health shop and would find them good for digestive problems. The products are also available at Health and Herbs, her clinic at Sea Road or online at www.healthandherbs.org * Any of the above treatments can be used with acupuncture, shiatsu, massage or other natural stress relief therapies, she outlines.

Bloating is common, especially among women, says Dr. Dilis Clare