Welcome to the podcast Fibromyalgia Real Solutions with Amanda Love. You are listening to episode 40. I will be answering the question by Rhonda G “What can I do to help with my bloating?
Thank you for listening to the podcast – If this is the first episode that you are listening to or your 40 episodes. Thank you all for taking the time to listen. This podcast was created so that you don’t have to do the research. I keep each episode short and sweet. Most are under 10 minutes. That way you can take action. These are not a substitute for individualized help with your health concerns. That is where I come in as a registered Holistic Nutritionist.
My name is Amanda Elise Love and I was diagnosed with fibromyalgia 10 years ago which influenced my decision to enter the field of nutrition and now I am a Registered Holistic Nutritionist who works with those who are suffering from fibromyalgia. So let’s get started today on the ways to feel better with bloating.
So before I talk about ways to feel better with bloating.
Let’s start with the definition: a condition in which the stomach swells and feels full and uncomfortable. This can happen at any age.
Let’s start with a few foods to avoid that cause bloating.
Carbonated drinks- these come with carbon dioxide gas. Which makes them fun to drink and also fizz. The thing is that the gas goes to the gastrointestinal tract and causes bloating!
Alternatives are fruit and vegetable drinks and tea. If you want carbonated water there is seltzer water but it lacks the sugar and minerals that you probably enjoy with your carbonated drink. This is recommended if you want the fizz but not the bad consequences you get from carbonated drinks. You can always do plain water or add some fruit to give it some flavor!
Apples -You might have never thought of them as we are told an apple a day keeps the doctor away. But if you suffer from chronic digestive issues like irritable bowel syndrome. You might want to consider not eating them. The apple is known to be high on the food map because it attracts extra fluids to the digestive tract. Which then results in bloating!
Garlic – We think of garlic as having many health benefits such as lowering cholesterol and blood pressure, skin and hairs, and antioxidants. It might be issued as eating garlic cloves raw can be problematic for intolerant bellies and allergies. This is true if you have a lot and eat it on an empty stomach!
It is not high in fiber but it is high in infractions and starches. This makes it poorly absorbed in the small intestines and highly gaseous.
This is a smelly kind of gaseous bloating due to the sulfur compounds in the cloves. You can reduce the order by drying or cooking to deactivate some of the sulfur compounds, but do keep in mind this does destroys the gaseous oligosaccharides.
Dairy Products- It is estimated that 75 percent all over the world can’t digest lactose, a sugar found in milk. How this happens is that the enzyme lactose that allowed you to digest milk when you were a baby no longer functions correctly, or is not present in your body insufficient qualities! For many people, this results in bloating, cramps, loose stools , and gas when they drink milk or other dairy products.
Some people can enjoy dairies such as cheese, yogurt, and sour cream in small doses.
If you want milk but can’t have it there are so many dairy-free options, such as soy, almond, and coconut milk. Just be careful with them as they can have as much sugar as regular milk. There are unsweetened ones that have no sugar and around 30 calories a cup!
If you are missing sour cream, dairy-free cheese, yogurt there are alternatives! This one thing I can help you with when you work with me as a private client.
Sugar alcohols – This is used in sugar-free foods. The common types are xylitol, sorbitol, and mannitol.
They cause digestive problems as they reach the large intestine unchanged where the gut bacteria feed on them. Consuming high amounts may cause digestive issues such as bloating, gas, and diarrhea!
An alternative is Erythritol. Sugar alcohol but is easier on digestion. Stevia is also a healthy alternative to sugar and sugar alcohol.
5 Foods that help with bloating are :
Avocados – which contain more potassium than a banana. Potassium foods can help flush excess sodium from your body. They have a creamy texture that is great for salads and sandwiches.
Pineapple – which contains a natural enzyme called bromelain.
Bromelain may help with various digestive issues such as bloating and indigestion. It is high in fiber and rich in antioxidants.
Fennel tea – Did you know that consuming extra liquids can help with bloating? Fennel tea actually acts as a diuretic helping your body flush out excess fluid. It can also help with constipation and gas which can also cause bloating.
Grapes – They are full of fiber and water and great when you are bloated and miserable.
Pumpkin – Relatively low in starch and sugar. Also, it is rich in fiber and moisture which makes this a great antidote. It is also good for easing gas, bloating, and constipation. Use canned pumpkin in soups, oatmeal, smoothies, and baked goods.
4 other ways to help with bloating are avoiding candida overgrowth which I covered in episode 6 and 7. 2. Also, cut back or eliminate sugar which I talk about in episode 39. Optimizing your thyroid I just had a thyroid expert in episode 38. 4. Taking probiotics I talk about the importance of Prebiotics and Probiotics in episodes – 18. That is 5 episodes you can check out and they will be listed in the show notes.
Your Action step is :
- If you have a question that you want me to cover then send me an email at email@example.com. I answer questions every 10th episode.
- Bonus action step -Listen to any of the episodes I mentioned.
Thank you for listening, Amanda Elise Love (Fibromyalgia Nutritionist)
P.S. The next episode is on the topic “ Cooking with herbs”.