Here's How You Can Manage Bloating Naturally

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

If you have tried the FODMAP diet before, let us know about the challenges you faced. Also, if you are planning on trying this out for yourself- do let us know how it goes. We love to hear from you!