Beat The Bloat: Natural Remedies for a Healthy Tummy!

Bloating can be a persistent and uncomfortable companion, but understanding its root causes can lead to relief. So let’s start here.

Gut Health 101: Understanding Bloating

The gut compromises of trillions of bacteria, fungi, and other microorganism, this complex ecosystem plays a pivotal role in our immune system, nutrients absorption and even our mental health. But what happens when this delicate balance is disrupted and results in the discomfort of bloating ? Let us dive deeper…

Understanding the Drivers of Bloating

If you are reading this blog, most likely you have experienced the uncomfortable sensation of bloating. Bloating is not just about eating a bit too much or too quickly, it can involve a whole number of factors.

As a Naturopath the common drivers I see behind bloating are:

1. Food Intolerances & Sensitives – Certain foods can trigger bloating in susceptible individuals. Lactose intolerance, gluten sensitivity, or reactions to FODMAPs (fermentable carbohydrates) found in some fruits, vegetables, and grains are common culprits. When the body struggles to break down these substances, it leads to gas production and bloating. I recommend recording your food and symptoms for 7 days as a start to help identify possible food related triggers
2. Dysbiosis and Imbalance Gut Microbiota – A disruption in the balance of good and bad bacteria in the gut, known as dysbiosis, can wreak havoc on digestion. Factors like a high-sugar diet, antibiotics, stress, or illness can disturb this delicate balance, contributing to bloating and digestive discomfort.
3. Gastrointestinal Infections and/or Parasites – Infections caused by bacteria, viruses, or parasites can disrupt normal digestive processes, leading to bloating, abdominal pain, and other symptoms. These infections may result from contaminated food or water, causing temporary and in some cases long term disturbances in the gut. As a naturopath I often recommend functional microbiome stool tests to help us identify the underlying cause and assess an individuals microbiome environment.
4. Swallowing Air & Gas build-up – Eating or drinking too quickly, chewing gum, or sipping through a straw can introduce excess air into your digestive system, leading to bloating. Additionally, the build-up of gas during digestion, particularly when certain foods ferment in the gut, can cause discomfort.
5. Hormonal Changes – For many women, hormonal fluctuations, especially during menstruation (or the lead up to) or menopause, can influence digestion and contribute to bloating. These hormonal shifts can affect how the gastrointestinal tract functions, leading to bloating and discomfort. As a Naturopath I utilise a variety of tests to investigate hormones including blood tests and salivary hormone testing. More about our testing can be found here. I also suggest charting you cycle and symptoms for a few months to identify patterns.
6. Stress – Stress isn’t just a mental burden; it can also manifest physically, particularly in the gut. When we’re stressed, the body enters a “fight or flight” mode, diverting resources away from digestion. This can slow down the digestive process, leading to a build-up of gas and bloating.

My Top 6 Tips to Reduce Bloating

1. Probiotic Rich Foods & Supplements – found in good quality kefir and yoghurt products (we generally recommend coconut or sheep & goat based products until we rule out cows dairy as a culprit). These goodies introduce friendly bacteria into your gut, promoting a health balance… But if you bloat from these kinds of foods – this can be a sign of dysbiosis in gut (imbalance of bacteria aka more bad guys than good) that needs a little bit more of investigation with your Naturopath.
2. Prebiotic-Rich Foods & Supplements – Prebiotics feed the good bacteria in your gut, supporting a balanced microbiome. Foods rich in prebiotics include asparagus, onions, garlic, leeks, bananas, and oats, as well as kimchi and sauerkraut. Additionally, supplements like PHGG (Partially Hydrolyzed Guar Gum), lactulose, and GOS (Galacto-oligosaccharides) can be beneficial. However, I wouldn’t recommend trying these without the guidance of a practitioner, as they can sometimes worsen symptoms when not used appropriately.
3. Trial elimination of Gluten & Dairy – Start with a trial of eliminating gluten and dairy for 6 weeks. If you feel you have improved but still feel there are other foods causing a reaction, I recommend discussing with your naturopath in trailing a therapeutic elimination diet specific to your symptoms (short term).
4. Herbal Teas – Indulge in the soothing effects of a herbal tea to release discomfort, bloating and aid digestion. Our favourite gut loving teas are peppermint, fennel, chamomile and ginger 20 minutes after food.
5. Mindfulness Eating – Eating should be done in a relaxed and mindful state… that means not in front of the tele, or while working or flicking through social media. My advice – slow it down and take time to chew your food – this can aid in switching your body into “rest and digest” which aids digestion and ultimately can reduce bloating.
6. Hydration – Hydration is key to get things moving. If you are not moving your not having a bowel movement at least daily – constipation could be a contributor to your discomfort. As a rule of thumb you want to be aiming for 2-3 litres of filtered water per day. Filtered is a must, as tap water contains lots of nasties including chlorine which is dehydrating for the system. Another water tip – avoid liquids 20 minutes before and after meals, to avoid reducing digestive enzymes which help you break down food.
7. Stress Management – when we are in “fight or flight” mode we are not in “rest and digest”, which means our digestive system takes the back seat and this can lead to tummy discomforts. Incorporating stress-relieving practices into your routine such as meditation, yoga, gentle walks, breathing exercises can all help you unwind.

Free Resource – Download Chae’s 3 Day Healthy Gut Meal Plan HERE!