You can trace every sickness, every disease and every ailment to a mineral deficiency Dr Linus Pauling 

Why are you feeling so bloated?

Bloating is such a common complaint. We are almost certain that either you or someone you know has complained about bloating in the past. It can often be a ‘throw-away’ comment for someone who is feeling full, but some suffer from it chronically. There are varied reasons why you may suffer from bloating and ways to reduce bloating. The most common are:

Small Intestinal Bacteria overgrowth (SIBO)

This may sound quite daunting, but it is not as scary as it sounds. SIBO occurs when patterns of muscular contractions of the small bowel are deemed abnormal [1]. Typically, the average adult has very few bacteria in their upper small intestine, and huge numbers of bacteria in the lower part. When we eat, motility of the bowel helps us to move food slowly through our gastrointestinal tract. These muscle contractions are also important for keeping the bacteria in the lower part of the small intestine. 

Those with SIBO have bacteria in the upper small bowel which can cause symptoms, such as bloating.

If you suffer from SIBO, consider taking Vitamin B12 and Calcium to help retract the deficiency and reduce bloating. 

 

Undigested food 

One of the most common reasons for bloating is not digesting your food well [2]. This may be down to lifestyle or even age. Where there is low stomach acid or a lack of digestive enzymes to help break down that undigested food, bloating can occur. This can cause issues with bacteria, then go to work on the undigested food and generate gas.

Probiotic supplements help with bloating

To combat this, take your time eating your food, as it will help immensely. Also try not to eat on the run. Sit down and just focus on eating your food and chewing it correctly. If you’re the type of person that likes drinking fizzy drinks, or eating beans, chickpeas, lentils, cabbage, broccoli, sprouts this can also cause bloating, minimise them.

If you find yourself struggling to digest your food, consider taking Bromezyme. Another helpful supplement is a Probiotic, to help support beneficial bacteria and reduce bloating. 

 

Constipation

We have all heard of constipation, but what is actually happening in our body when we are constipated? It’s when you’re not passing stools on a regular basis or you’re not emptying out the bowel completely. Being constipated is actually one of the main reasons why you may be feeling bloated [3].

Did you know that I have had clients that thought not passing a stool for three days was normal! It certainly is not! We should be emptying our bowels every day. Common causes are dehydration, lack of fibre, low magnesium, lack of exercise or stress.

If you suffer from constipation, add more fibre rich food into your daily routine and drink 1.5-2L of water per day. Exercise is also key for gut motility. Further, we suggest taking Magnesium supplements regularly as it is a natural body relaxant. 

  

Irritable Bowel Syndrome (IBS) 

Again, you have likely heard of IBS.. but what actually is it? IBS is an extremely common condition in which our bowel movements are altered and the person experiences abdominal discomfort. For more information on IBS and the signs to look out for, click here.

If you think you suffer from IBS but are currently undiagnosed, speak to your doctor. However, if you do have IBS there is a high chance that you have low iron. Therefore, we recommend taking regular iron supplements.

How to reduce bloating 

In the long run, the biggest piece of advice we can offer is the understand the cause. If it is mild constipation that you are suffering from, there are certainly quick fixes such as fibre, water and exercise. However, if your symptoms are chronic, always consult your doctor.