GUT FEELING
I’m a GP – are you plagued by tummy troubles? Here’s my 11 top tips to beat the bloat
IS YOUR tummy feeling swollen and uncomfortable?
And do you feel like you're farting more than usual with lots of noises coming from your belly?
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Sounds like you've got a bad case of the bloat, according to GP and author Dr Anisha Patel.
The causes behind this unpleasant state could be many, according to the doctor.
The most common reason is that there's too much gas trapped in your gut, which occurs if you eat too fast, don't chew well and swallow air in the process, or if you indulge in fizzy drinks.
Trapped gas can be cause by you not being able to tolerate foods that are 'highly fermentable', said Dr Patel in a uploaded to her Instagram page.
Read more on bloating
Constipation could also be the culprit - as gas is produced the longer poo sits in your bowel - as could be irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and coeliac disease.
Even hormones could be having a say over how your tummy behaves, according to the GP. Hormones release before or during your period, as well as perimenopause, could be causing stomach discomfort.
In some cases, something like ovarian cancer could be behind your swollen tummy - especially if you notice your bloating is constant and it's not related when you're eating.
Rarely, it can also be caused by other cancers, such as bowel, stomach, pancreas and uterine cancer.
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If your bloating is persistent, it's really important that you speak to a GP about it, Dr Patel stressed.
"It is normal to be bloated from time to time, but not if its persistent and that's when it needs further investigation," she went on.
In a , Dr Patel shared 11 ways to manage your bloating.
1. Treat the underlying cause
The first thing you should do if you're plagued by the bloat is to try and treat its underlying cause, Dr Patel recommended.
For example, if it's due to constipation, try eating foods that will get things going.
Kiwis and prunes are just some examples of food that might make your bowel movements easier, according to the GP.
Overall, you should make sure you're consuming plenty of fluids and getting fibre into your meals.
The recommends you eat plenty of fresh fruit, vegetables, salad, wholegrain cereals and wholemeal bread, and drink plenty of water.
If IBS is the reason behind your bloating, Dr Patel said you could try eating a low FODMAP diet to ease your symptoms.
This will involve avoiding foods that are not easily broken down by the gut, , such as:
- some types of fruit and vegetables - e.g. artichokes, asparagus, onions and garlic, and apples, cherries, pears and peaches
- dairy-based milk, yoghurt and ice-cream
- wheat products such as cereal, bread and crackers
- beans and lentils
According to , you shouldn't stick to this restrictive diet for long and you'd typically slowly reintroduce these aggravating foods to check which ones you have trouble with.
Speak to a GP or dietitian before you make major changes to your diet.
2. Get moving
According to Dr Patel, exercise can promote digestion, reduce bloating and help relieve wind.
3. Stay hydrated
Drinking plenty of water will help you keep a handle on your bloating, the GP said.
4. Chew on it
One of the reasons you might be experiencing bloating is because you're eating too fast, and you could be swallowing excess air if you're chewing with your mouth open.
Dr Patel advised you chew your food slowly and make sure your mouth is closed.
5. Eat smaller portions
Eating too large meals could be making your tummy swell up - that doesn't mean you need to restrict yourself though.
Try eating smaller but more frequent meals, the GP suggested.
6. Massage it out
Try massaging your stomach from right to left to try remove trapped wind, Dr Patel said.
7. Have peppermint
Having peppermint tea or peppermint capsules could help bring things down.
8. Avoid fizzy drinks and processed food
Dr Patel listed a few foods and drinks it's best to avoid if you're suffering from bloating.
She advised you reduce fizzy drinks, and avoid chewing gum, processed foods, alcohol, caffeine, high-salt containing foods and gas producing foods such as beans, cabbage, lentils and sprouts.
9. Keep a food diary
Try writing down what you're eating and your body reacts to it to try identify any triggers or intolerances, Dr Patel suggested.
Then try and eliminate these to see if symptoms alleviate after a few weeks.
10. Probiotics
Probiotics can help some individuals, according to the GP, but she warned they can worsen symptoms in a small minority.
Speak to your GP if unsure, she urged.
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11. Speak to your doctor
"Finally, please do see your GP ," Dr Patel said.
"Certain medications may help depending on the the cause."
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