Many women with Endometriosis and PCOS also suffer with significant bloating. A number of underlying factors may be contributing including dysbiosis (an imbalance in your microbiome or gut bacteria), insufficient stomach acid or enzymes to break down food properly, food intolerances, lifestyle habits and hormone imbalances.
Here’s my top tips to reduce bloating with natural remedies -
BACTERIA
Try a good quality multi-strain probiotic of at least 30billion. This supports gut bacteria balance which becomes imbalanced over time from antibiotics, the Pill, chlorine in tap water, stress, alcohol and sugars. This imbalance in gut bacteria can be a major cause of digestive symptoms such as bloating. You can also include fermented vegetables such as sauerkraut in your diet - start with 1-2 forkfuls with one meal per day. This is a great way to support your gut health and bacteria balance in the long term.
If probiotics or fermented foods make your symptoms worse you may have a more significant imbalance, bacteria overgrowth or histamine intolerance which needs correcting first. Working with a qualified Naturopath can help with specific testing and treatment to restore gut health and reduce bloating.
EAT SLOWLY AND SIMPLY
Many of us are eating on the run or while feeling stressed. When your body is feeling stressed your digestion is literally shut down as it’s not seen as vital for you to run from or fight the perceived stress. Being mindful and breathing slowly and consciously while eating can help to reduce this stress response and support optimal digestion. If we are not digesting food well this can lead to bloating further along our digestive tract. You can also include bitter foods such as rocket, mustard greens, lemon juice and unpasteurised apple cider vinegar to help stimulate digestive function - include in salads or dressings.
Eating simple meals and cooked foods can be easier to digest if you have impaired digestive function. Keep it simple by focusing on a variety of colourful vegetables with a palm size portion of protein and 1-2 tablespoons of good fats - take notice of how different foods make you feel and which ones may be contributing to bloating.
Gluten and dairy are two major food intolerances that can also contribute to bloating. Trialling 2-4 weeks without a suspected food intolerance and then reintroducing can be a simple way to see how your body reacts to certain foods. Food intolerance symptoms can take 1-3 days to appear, so reintroducing one thing at a time over a few days can help you determine which foods you feel best on.
ADD ANTI-INFLAMMATORIES AND FIBRE
Many herbs have anti-inflammatory and calming effects and can be helpful in reducing bloating. These include ginger, turmeric, peppermint, cinnamon and chamomile - use them in cooking, smoothies or drink as tea.
Including certain fibres and prebiotics which help to feed your gut bacteria can also help reduce bloating. Slippery elm powder, chia/flax/hemp seeds, asparagus, artichoke, onions, leeks and garlic (if tolerated) along with adequate water intake can support optimal gut function and minimise bloating.
These natural remedies reduce bloating in the majority of women, however if you find they make little difference to your symptoms it’s best to work with a practitioner to determine what other factors may be contributing to your symptoms.
Please share this with other women you know who could benefit from this information!
Marion McConnell is a degree qualified Naturopath who helps women balance their hormones, reduce symptoms and get their life back! Consultations are available online. You can find out more here.