Get Started with Gut-Friendly Tips
Welcome to our August Nutrition Blog! I’m thrilled to dive into a topic that resonates with so many of us—stomach bloating (stomach pain). Whether you feel bloated after your first bite of food or experience a gradual build-up throughout the day, leaving you super distended by evening, this blog is here to help. I’ll be sharing my top recommendations to integrate into your daily routine, offering simple, practical tips that can make a real difference.
Remember, when it comes to gut health, trying one new thing at a time can go a long way. By adding too many changes at once, it can become confusing, and you might not know what’s actually helping. So, slow and steady wins the race! Before we get into it, let’s begin with our mini self-assessment on FIBRE, a dietitians favourite ‘f-word’.
Fibre Check Quiz: Are You Getting Enough?
Before we dive into the strategies, let’s do a quick Fibre Check to see if you’re hitting the daily target of 25-35 grams of fibre. Answer these five questions to assess your current intake:
How many servings of vegetables do you eat daily?(1 serving = 1 cup cooked or raw vegetables)
a) 0-1 servings
b) 2-3 servings
c) 4 or more servings
How many servings of fruit do you eat daily?(1 serving = 1 cup fresh fruit or 1 medium-sized fruit)
a) 0-1 servings
b) 2-3 servings
c) 4 or more servings
When you choose grains, are you selecting versions with >4g fibre per serving?(1 serving = 1 slice of bread, 1/2 cup cooked grains, or 1 cup cereal)
a) Rarely or never
b) Sometimes
c) Always
How many servings of legumes do you include in your day?(1 serving = 1/2 cup cooked legumes or 2 tablespoons hummus)
a) 0 servings
b) 1-2 servings
c) 3 or more servings
How many servings of nuts/seeds do you eat daily?(1 serving = 1-2 tablespoons of nuts or seeds)
a) 0 servings
b) 1 serving
c) 2 or more servings
Your Fibre Score:
Mostly A’s: Needs ImprovementYou may not be getting enough fibre in your diet. Consider incorporating more fibre-rich foods like vegetables, fruits, whole grains, legumes, and nuts/seeds.
Mostly B’s: Sometimes Meeting Fibre RequirementsYou’re on the right track but could benefit from a bit more fibre. Try to include an extra serving of high-fibre foods in your meals each day.
Mostly C’s: Meeting Fibre IntakeGreat job! You’re likely meeting your daily fibre needs. Keep up the good work, and continue to focus on a balanced, fibre-rich diet.
This fibre check is a great starting point to understanding your gut health. Now, let’s explore some practical tips to help you manage stomach bloating effectively!
Bloating is REAL; several studies and surveys have provided statistics on the prevalence of bloating.
Prevalence in IBS Patients: Bloating is a common symptom among individuals with irritable bowel syndrome (IBS). Research indicates that up to 90% of IBS patients report experiencing bloating. (Source: American College of Gastroenterology)
General Population: Bloating is a widespread issue beyond those with IBS. A survey conducted by the International Foundation for Gastrointestinal Disorders (IFFGD) found that about 16-30% of adults report experiencing bloating at least occasionally.
Gastrointestinal Disorders: The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)reports that functional dyspepsia, which often includes bloating, affects around 20% of the global population.
These statistics highlight how common bloating is, both as a standalone symptom and as part of broader gastrointestinal issues.
Top Strategies to Manage Stomach Bloating and Pain
Finding relief from stomach bloating and pain involves understanding your body and adopting small, manageable changes. Below are some of my top recommendations that can help improve your digestive health:
Eat Smaller, More Frequent Meals
Large meals can overwhelm your digestive system, leading to bloating. Opt for smaller, more frequent meals to ease digestion.
Chew Food Thoroughly
Proper chewing reduces the amount of air swallowed and breaks down food more efficiently, making it easier to digest.
Avoid Carbonated Drinks
Carbonated beverages can introduce excess gas into the digestive system, causing bloating. Stick to water or herbal teas.
Increase Soluble Fibre Gradually
Soluble fibre, found in foods like oats, apples, and carrots, helps manage bloating. Increase your fibre intake slowly to avoid overwhelming your digestive system.
Stay Hydrated
Drinking plenty of water aids digestion and helps prevent constipation, a common cause of bloating.
Identify and Avoid Gas-Producing Foods
Certain foods are known to produce more gas, which can contribute to bloating. These include beans, lentils, broccoli, cabbage, brussel sprouts, onions, and carbonated beverages. Reducing intake of these foods, especially in large quantities, can help alleviate bloating.
Incorporate Fermented Foods
Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics, which can help balance gut bacteria and reduce bloating. However, some people may be sensitive to these foods, so it's important to monitor how your body responds.
Consider a Low FODMAP Diet
High FODMAP foods can ferment in the gut, causing bloating and pain, especially in those with IBS. A low FODMAP diet can reduce these symptoms but should be followed under the guidance of a registered dietitian. See below for more details.
Engage in Regular Physical Activity
Exercise helps keep your digestive system moving and can reduce the likelihood of bloating and discomfort.
Manage Stress
Stress can negatively impact digestion, leading to bloating and pain. Techniques such as deep breathing, meditation, or yoga can help manage stress.
Prioritize Your Bowel Movement Regimen
Aim for one formed bowel movement daily, ideally a type 4 on the Bristol Stool Scale, which is smooth and soft like a sausage or snake. Regular bowel movements help keep the gut lining less inflamed, reducing bloating and discomfort. Work towards this by integrating the above strategies into your daily routine.
Consider Magnesium
Magnesium supplements or magnesium-rich foods like spinach, nuts, seeds, and whole grains can support regular bowel movements and reduce stomach bloating. Magnesium also plays a crucial role in muscle relaxation, nerve function, and maintaining a steady heartbeat.
Consider Probiotics
Probiotics may help balance gut bacteria, which can reduce bloating and improve overall digestive health. Speak with a healthcare provider before starting any supplement.
Where to go from here? Start by picking one strategy and try it for 1-2 weeks. Once you feel comfortable, add another recommendation into your routine. Keep what works, ditch what doesn’t, and allow this process to take about six months to establish a healthy gut routine. Your patience and consistency will pay off in improved digestive health and overall well-being.
Deets on the Low FODMAP Diet
The low FODMAP diet is specifically designed to help individuals with IBS and other digestive issues by reducing the intake of certain carbohydrates that are poorly absorbed in the small intestine. These carbohydrates can ferment in the gut, leading to gas, bloating, and pain. The diet involves three phases: elimination, reintroduction, and personalization. For those interested in exploring the Low FODMAP diet, I highly recommend booking an appointment with a dietitian to ensure the approach is tailored to your specific needs and not overwhelming or too extreme. Here’s my coles notes take on FODMAP:
Low FODMAP Foods
These are foods that are generally well-tolerated and less likely to cause bloating and pain:
Proteins:
Lean meats: Chicken, turkey, beef, pork
Fish and seafood
Eggs
Tofu (firm)
Vegetables:
Carrots
Spinach
Zucchini
Bell peppers
Lettuce
Cucumbers
Tomatoes
Green beans
Fruits:
Bananas (firm)
Blueberries
Grapes
Kiwi
Oranges
Strawberries
Grains:
Gluten-free bread, pasta, and cereals
Rice
Quinoa
Oats (in small amounts)
Dairy (Lactose-Free Options):
Lactose-free milk, yogurt, and cheese
Hard cheeses like cheddar, parmesan
Almond milk
Nuts and Seeds:
Almonds (limited to 10 nuts)
Macadamia nuts
Pine nuts
Pumpkin seeds
Sunflower seeds
Herbs and Spices:
Basil
Parsley
Oregano
Rosemary
Thyme
Ginger
High FODMAP Foods to Avoid:
These are foods that are high in fermentable carbohydrates and should be avoided or limited during the elimination phase:
Fruits:
Apples
Pears
Watermelon
Mango
Cherries
Vegetables:
Garlic
Onions
Cauliflower
Broccoli
Asparagus
Mushrooms
Dairy:
Milk
Soft cheeses (e.g., ricotta, cottage cheese)
Ice cream
Yogurt (regular)
Legumes:
Lentils
Chickpeas
Beans (e.g., kidney, black, baked)
Grains:
Wheat-based products (e.g., bread, pasta, cereal)
Rye
Barley
Sweeteners:
High fructose corn syrup
Honey
Agave syrup
Sorbitol, mannitol (often found in sugar-free products
By following a low FODMAP diet, many individuals with IBS can significantly reduce symptoms of bloating and pain. Again, it's super important to work with a dietitian to ensure that the diet is balanced and that all necessary nutrients are being consumed during the elimination and reintroduction phases.
Wrap-Up Summary
Start with Small Changes: Choose one strategy from the list and try it for 1-2 weeks. Gradually add more strategies as you find what works best for you.
Monitor Your Progress: Keep track of what helps and what doesn’t. Adjust your routine accordingly and give yourself about six months to establish a healthy gut routine.
Consider Professional Guidance: For those interested in the Low FODMAP diet, seek personalized advice to avoid the diet being overwhelming or too restrictive.
Stay Consistent: Integrate these strategies into your daily routine to manage stomach bloating and pain effectively.
Follow along for more tips and insights to take steps towards a healthier you!
References
Bristol Stool Chart. (n.d.). Bristol Stool Chart. Retrieved from https://www.bristolstoolchart.org/
National Institutes of Health (NIH). (n.d.). Magnesium in disease prevention and overall health. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Harvard T.H. Chan School of Public Health. (n.d.). Magnesium: Essential for health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/magnesium/
Monash University. (n.d.). Low FODMAP diet for IBS. Retrieved from https://www.monashfodmap.com/
International Foundation for Gastrointestinal Disorders (IFFGD). (n.d.). The low FODMAP diet: A comprehensive guide. Retrieved from https://www.iffgd.org/faq/low-fodmap-diet.html
National Center for Complementary and Integrative Health (NCCIH). (n.d.). Probiotics and prebiotics. Retrieved from https://nccih.nih.gov/health/probiotics
American Gastroenterological Association (AGA). (n.d.). The role of probiotics in digestive health. Retrieved from https://www.gastro.org/practice-tools/probiotics
Harvard T.H. Chan School of Public Health. (n.d.). Health benefits of fermented foods. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fermented-foods/
Mayo Clinic. (n.d.). Managing digestive disorders. Retrieved from https://www.mayoclinic.org/diseases-conditions/indigestion/diagnosis-treatment/drc-20360193
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