Expert Tip: How To Manage Bloating Naturally?

March 08, 2020

Bloating can be quite frustrating...

Especially for ladies who are of a healthy weight- but just can’t seem to get rid of that bulging belly. 

So, why does it happen? 

One of the most common reasons for menopausal bloating is due to excessive water and salt retention by our stomach and intestine. 

But, here’s the good news! Experts and Doctors say stomach bloating is a condition you can avoid pretty easily. 

How? 

Many experts recommended the low FODMAP diet. It has effectively reduced abdominal pain and bloating in many menopausal women. 

It has also been proven to help with various digestive symptoms like- IBS (irritable bowel syndrome), SIBO (small intestinal bacterial overgrowth), gas, abdominal distention & pain. 

So, what is the FODMAP diet? 

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are carbohydrates that are poorly absorbed by our body, resulting in abdominal pain and bloating. 

Hence, the diet consists of avoiding foods that have high FODMAP for approximately 3-8 weeks. 

Which "high" FODMAP foods should you avoid? 

  1. Avoid Garlic & Onions entirely if possible (includes their salt or power)
  2. Vegetables: Artichoke, Asparagus, Leek, Celery, Taro, Mushroom, Cauliflower, Spring Onion, Shallots & Peas/Sugar snap peas. 
  3. Legumes: Beans - kidney, lima, haricot, soy or soya, and baked beans. Lentils, in general, should be avoided. 
  4. Fruits with a high fructose level: Apples, Apricots, Custard apple, Guava, Lychee, Mango, Papaya & Watermelon.
  5. All dried fruits including dates, figs, and goji berries. 
  6. Tinned or canned fruits. 
  7. Meat: Chorizo & Sausages.
  8. All fermented food & drinks (yes, this means no alcohol).
  9. Grains: Wheat & Barley (any form of food containing wheat and barley to be avoided as well).
  10. Nuts: Cashew & Chestnuts.
  11. Bread: Rye, Wheat, Multigrain & Sourdough.
  12. All Dairy Products.
  13. Sugar & Artificial Sweeteners.

Any additional food which contains traces of these High FODMAP food should be avoided. This could be in the form of condiments, dips, sweets, spreads, drinks, etc. 

 

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