Webinar - banish bloating without food restriction.
What is covered
The supplements that are worth while and help reduce bloating
The tips and tricks I use with my clients to help them reduce bloating
The foods you can add to your week to reduce bloating and improve digestion
How mindful eating, breathing and other tools work wonders for your gut
Other relevant webinars
Notes & Resources:
Common Causes of bloating:
Overeating or eating too quickly:
Certain foods high in carbohydrates, such as beans, lentils, and cruciferous vegetables, can produce gas during digestion.
Swallowing air: eating too quickly, drinking carbonated beverages, or chewing gum can cause excess air swallowing and contribute to bloating.
Food intolerances: lactose intolerance, fructose intolerance, or gluten sensitivity can result in bloating.
Inflammatory bowel diseases: Crohn's disease or ulcerative colitis, which can cause chronic bloating.
Irritable bowel syndrome (IBS): IBS can cause bloating and altered bowel habits - constipation, diarrhoea
Hormonal changes: Touch upon how hormonal fluctuations during the menstrual cycle can contribute to bloating in some individuals.
Lifestyle Factors Lack of physical activity can impact digestion and contribute to bloating. Stress and anxiety can affect digestion and contribute to bloating. Smoking and alcohol can worsen bloating symptoms.
Food additions to help bloating
Cholagogues (promoting the flow of bile from the liver and gall bladder into the intestines) and choleretics (increasing bile production) eg Turmeric, ginger, rosemary, barberry/berberine, beetroot, aloe vera, dandelion, vinegar, lemon, betaine.
Soluble fibre attracts water and turns to gel during digestion. This slows digestion. Soluble fibre is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
Digestive enzyme rich foods include pineapple, papaya, apple, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kombucha.
The Gut Brain Connection
The gut and the microbiota have a great deal of influence over the brain through a bidirectional pathway. This means it’s important to be aware of the impact that gut health can have on the brain and vice versa, and so should be accommodated when looking at nutritional interventions to help with mental or gut issues.
The gut-brain axis is a complex system.
It involves the vagus (vagal) nerve, the hypothalamic-pituitary-adrenal (HPA) axis, tryptophan metabolism as well as the synthesis of neurotransmitters and metabolites. Therefore, an understanding of this is important to be able to make useful suggestions to clients.
Vagus nerve stimulation is an important factor in the gut-brain axis. It’s part of the parasympathetic system, and stimulating it can help to relax the body and mind.
Stimulating the vagus nerve can be done by exercise, singing, cold showers, tai-chi, yoga, probiotics, socialising, breathwork and more.
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What if you could find relief from your ‘tummy trouble’ so you could eat out without worrying where the nearest loo was or what is safe to choose from a menu.