Medical App & Medical Advice with Hello Doctor

Bloated or constipated? Then avoid these foods.

Suddenly can’t fit into your favourite jeans? Blame it on your bloated belly!

Constipation and a bloated stomach go hand-in-hand. Constipation is the uncomfortable process when you find it difficult to pass stools; or it happens less often than it should. This varies from person to person to person, but usually, fewer than three bowel movements a week leads to constipation.

If you have very hard or small stools, no appetite, a feeling that you can’t relieve yourself and bloating, you may be constipated.

Bloating can be a symptom of constipation but it can also be caused by built-up gas or water retention (when your body collects water). After you eat or drink, liquids take up space in your tummy and intestines, and this may cause it to expand. Bloating and constipation can ease up on its own in time, but if your belly is too swollen to even button your jeans, it might be time to check your diet.

The culprits

Broccoli, cabbage and kale
These nutritious green vegetables all contain raffinose, a sugar that stays undigested until your gut’s bacteria ferments. During fermentation, you produce gas, which makes you bloat. It’s still important to include these healthy greens in your diet though, so keep your portions in check and steam before eating to soften the fibre, making them easier to digest.

Dairy
If it only takes a few slices of cheese or a little milk to make you constipated, gassy or bloated, then you may be lactose-intolerant. This means your body can’t break down lactose (a sugar found in dairy products). This causes gas to form. Dairy is also high-fat and low-fibre which causes constipation. If dairy doesn’t agree with you, try non-dairy options like soy milk products and look for lactose-free labels.

Salty foods
If something tastes bland, your first reaction would probably be to reach for the salt; another bloat red flag. Eating foods high in salt triggers water retention which may swell your tummy. Salt mainly sneaks its way into your diet with processed or packaged foods, including soups and bread. Processed foods with high amounts of salt may also cause your bowels to become sluggish. Cut down on salt and drink loads of water to help flush out the sodium.

Apples
This crunchy fruit makes a good snack because it’s packed with fibre and nutrients, but it can cause your belly to balloon. Apples contain fructose and sorbitol; sugars in fruits which cause your tummy to puff up. Include apples in your diet as they add protein and Vitamin C, but eat it in moderation and separately from meals. Pears and peaches may also cause you to bloat.

Eat the bloat away

Cucumber
This humble green vegetable isn’t just handy for under-eye puffiness. It can also debloat your belly. Cucumbers contain quercetin, an antioxidant that helps reduce swelling. Slice it up to eat as a snack or add it to a glass of water for a refreshing drink.

Banana
Potassium-rich foods like bananas, kiwis and oranges help prevent water retention which causes bloating. They do so by regulating the salt levels in your body. Bananas also have soluble fibre which can relieve or prevent constipation. Add a few slices to your cereal or yoghurt in the morning for a fibre boost.

Yoghurt and other probiotics
Probiotics like yoghurt, chia seeds and cottage cheese are packed with good bacteria which help with digestion. As it helps regulate the health of your digestive tract, it also keeps your tummy from expanding. Sweeten plain options with jam, berries, granola or a little honey.

Top tips

  • Dehydration can lead to constipation, so drinking more water will help relieve constipation.
  • Sip some green tea if you feel backed up. Caffeine found in coffee stimulates your digestive system.
  • Prunes will help; they contain fibre and a natural laxative called sorbitol.

References:

Relief for irritable bowel syndrome

Irritable bowel syndrome (IBS) is a chronic disorder of the digestive system. You may have abdominal pain, constipation, diarrhoea, or both. People who suffer from this disorder have a heightened sensitivity of the gut. More common in women, IBS causes spasms in the colon; with pain and wind in the stomach too.

Causes for IBS

Your digestive system has rhythmic muscular contractions. When these become irregular, it interferes with the normal movement of food and waste; which results in a build-up of mucus and toxins.

This process is not due to a single disease-process, though. According to research from the Hunter Medical Research Institute, IBS is an umbrella term that covers various underlying processes, and shouldn’t be treated as one disorder. It’s a complicated condition with different manifestations in each case. The better the understanding of the underlying disease to the conditions, the better and more effective treatment will be.

The pain in your stomach could be caused by:

  • Food intolerance
  • Bacteria in the colon
  • Gut inflammation due to chronic inflammation
  • Genetics
  • A mental disorder.

IBS symptoms include:

  • Bloating
  • Abdominal pain
  • Spasms
  • Diarrhoea and constipation
  • Mucus in stool
  • Nausea

Foods that trigger IBS

  • Excessive fibre: Especially the insoluble kind that you get in the skin of fruits and vegetables.
  • Food and drinks with chocolate, alcohol, caffeine, fructose, or sorbitol: Your body may find it hard to break down large amounts of sugar.
  • Carbonated drinks: Will create a painful gas build-up. Vegetables like, onions, beans, broccoli and cabbage cause gas too.
  • Fried and fatty foods: Are common triggers of IBS.
  • Dairy products: For people who can’t digest the milk sugar, lactose.
  • Foods with wheat: Stay away especially if you have a bad reaction to gluten.
  • Alcohol: Is a toxic substance that acts an irritant on the bowel. Avoid it completely, or drink in moderation.

How to keep your symptoms at bay

  • Get enough sleep and try to go to bed at the same time each day.
  • Learn how to manage your stress. This cannot be emphasised enough. Activities that help with this include deep breathing, yoga or mindfulness meditation.
  • Try not to rely on over-the-counter medication for every ache and pain. Laxatives should be on a must-need basis, not a regular thing. The focus should rather be on lifestyle modification.
  • If you’re avoiding certain foods, make sure you still stick to a healthy diet that has all the basic nutrients your body needs to function.

See a doctor if…

Your symptoms get worse. He may refer you to a gastroenterologist to get a proper diagnosis and treatment. A nutritionist can help you follow a healthy diet that will help you ease and control your condition.

References:

Beating the bloat at that time of the month

In theory, the menstrual cycle is awesome. Each month a gland in the brain sends a message to your ovaries saying it’s time to release an egg. If you’re “normal” (we mean this in the best way!), this happens around 450 times in your lifetime. The reality is that having to experience this every month feels anything but awesome. Menstruating can make you feel like a completely different person, both physically and emotionally. Besides the mood swings, feeling bloated can be one of the more unpleasant side effects of menstruation. Fortunately, it isn’t something you have to suffer through. There are a few lifestyle tweaks you can make to beat it.

Where does the bloating come from?

The exact causes for bloating, and other PMS symptoms, is unclear, but hormonal changes seem to play a major role. The most likely culprits seem to be progesterone and oestrogen. Bloating generally happens about a week before your periods, and this is when these hormones fluctuate. Lower levels of progesterone (which happens when an egg isn’t fertilized) cause the uterus to shed its lining and your period to begin. In addition to menstrual bleeding, changes in these hormones also cause the body to retain more water and salt. The body’s cells become swollen with water, causing the feeling of bloating. The good news is that 2-3 days after your period starts, your ovaries start producing dependable levels of hormones again!

In addition to hormones, other factors that could contribute to bloating include:

  • Genetics: some women may be more prone to hormonal changes, and bloating, than others
  • Diet: certain foods (e.g. those high in salt) increase fluid retention
  • Caffeine and alcohol – both interfere with fluid regulation and could cause retention

 

How to beat the bloat

  1. Replace salty snacks with potassium produce

Sodium (salt) increases the amount of fluid that your body retains, increasing bloating and making you feel puffy and swollen, whereas potassium (found in fresh vegetables) does the opposite. Processed foods and snacks are very high in salt, so replacing these with fresh produce can make a big difference. Your best sources of potassium are dark, leafy greens, avocado and sweet potatoes.

  1. Avoid sugary foods

Sugar and refined carbohydrates (e.g. white flour, cakes, biscuits) cause changes in the level of the hormone insulin, which in turn cause the kidneys to hold on to more sodium. The sugar rush doesn’t do much for the mood swings either! For a healthier sweet option, stick to fresh fruit.

  1. Swap out caffeine and alcohol for water

Both caffeine and alcohol act as diuretics which makes your body think it needs to get rid of extra fluid. This “dehydrates” you and can put extra pressure on your kidneys, slowing their function. Aim to make water your first drink of choice. This eases pressure on your kidneys as well as keeping your digestive system in working order, reducing bloating and feelings of discomfort. If you have a hard time skipping your morning coffee, try replacing it with a drink that has less caffeine, like tea, or substitute it with decaf.

  1. Exercise

When isn’t exercise the answer for everything? It’s not always what you feel like, but walking, swimming, or doing another type of light exercise like yoga will improve circulation to help with painful cramps and ease digestive distress. What’s more, the hormones released while you exercise relieve not only your PMS symptoms, but also your mood!

When to see a doctor

For most women, bloating is uncomfortable but doesn’t stop them from getting on with things. If, however, you find that your bloating either does not subside after your period, or starts to interfere with your daily life, then it’s time to see a doctor. Ongoing bloating can also be a symptom of other conditions, such as irritable bowel syndrome. If you’re unsure whether to visit your doctor, why not speak to one of ours? 

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2849969/
https://www.medicalnewstoday.com/articles/319579.php
https://www.healthline.com/health/womens-health/period-bloating#timing3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748549/

What is Irritable Bowel syndrome?

Irritable bowel syndrome (IBS) is a common disorder that affects your large intestine (colon), causing abdominal discomfort. Despite these uncomfortable signs and symptoms, IBS doesn’t cause permanent damage to your colon.

Causes and Triggers of IBS

Triggers for IBS can range from gas or pressure on your intestines to certain foods, medications or emotions. Many people find their symptoms worsen when they eat certain foods. For instance, chocolate, milk and alcohol might cause constipation or diarrhoea. Likewise, fizzy drinks and certain fruit and vegetables can also lead to bloating and discomfort in some people who have IBS.

Most people with IBS find that their symptoms are worse or more frequent during stressful events, such as a change in their daily routine. However, while stress may aggravate symptoms, it doesn’t cause them.

Symptoms of IBS

The signs and symptoms of irritable bowel syndrome can vary widely from person to person, and often resemble those of other diseases. The most common symptoms include:

  • Feeling bloated
  • Abdominal pain or cramping
  • Gas (flatulence)
  • Mucus in the stool
  • Diarrhoea or constipation — sometimes even alternating bouts of constipation and diarrhoea

Many people only have mild symptoms, but because these can occur alongside other more serious diseases, it’s best to discuss any symptoms with your doctor.

Diagnosis of IBS

Diagnosis of IBS requires a complete medical history and physical examination, often to rule out other possible causes. Abdominal pain, together with discomfort lasting more than 12 months, are the most important symptoms. After this, changes in the frequency or consistency of your stool, straining, urgency or a feeling that you can’t empty your bowels completely, mucus in your stool, bloating or abdominal distension are all considered.

Your doctor will assess how you fit these criteria, as well as whether you have any other signs or symptoms that might suggest another, more-serious condition. Red flag signs and symptoms include:

  • New onset after the age of 50
  • Rectal bleeding
  • Weight loss
  • Fever
  • Nausea or recurrent vomiting
  • Abdominal pain
  • Diarrhoea that is persistent or awakens you from sleep

Treatment of IBS

Because it’s not clear what causes irritable bowel syndrome, treatment focuses on the relief of symptoms. In most cases, you can successfully control mild symptoms of IBS by avoiding trigger foods, learning to manage stress, and making changes to your lifestyle.

Your doctor may also suggest taking certain supplements or prescription medications, depending on your symptoms and how severe they are. If you have more questions, why not ask one of our doctors? They’re available 24/7, 365 days a year!

“Make my period pains stop!”

It’s that time of the month when your PMS (premenstrual syndrome) symptoms descends in full and living colour. You’re in pain, cranky and irritable. You want to eat everything in sight and curl up into a warm bed.

Aches, pains, cramps, mood swings; why does it all hurt so bad?

Each month, your ovaries release one egg. The ovulation process happens before and during your menstrual cycle. The lining of your uterus thickens with blood, and your egg moves into one of the Fallopian tubes. Here, it waits to be fertilised, or is shed by your body through the vagina resulting in: periods. Before and during ovulation, your hormone function shifts and affects your entire body.

When this cycle begins, they bring along some visitors:

  • Sore breasts: Hormone changes in your body are the cause of tenderness and heaviness in your breasts. The oestrogen enlarges your breasts and the progesterone causes your milk glands to swell. The symptoms are part of your PMS-ing stage. It usually begins a week before your period and may disappear when menstrual bleeding starts.
  • Bloating: Your hormones go out of whack during your cycle and cause fluid retention.

Tip: Cut down on your salt, sugar, caffeine and alcohol for this time, as these are bloating triggers.

  • Cramps/back pain: Your muscles tighten and relax to get the blood out of your uterus. This causes the sharp feeling of pain in your stomach and back.
  • Pelvis pain: Irritable bowel syndrome is responsible for pelvis pain. This is that pain your stomach which causes diarrhoea, wind and constipation.

Why it hurts

Some lucky women have painless periods, while others struggle with painful cramps (dysmenorrhea)! Some even compare it to early labour contractions. The cramps can range from mild to throbbing. What happens, is the muscle of the walls of your uterus contract and a chemical called “prostaglandin” is released from the lining of the uterus. This substance increases the strength of the contractions. The pain can strike a day or two before your period and last for two to four days during your period. Some women have nausea, vomitting, diarrhoea and dizziness during their period.

Soothe the pain

  • Apply heat to your lower abdomen and back to relax your muscles. A hot shower or bath and a hot water bottle will help.
  • Over-the-counter medication can help. Stick to painkillers like ibuprofen, aspirin or paracetamol.
  • Yoga and other stretching exercises can ease the cramps.
  • According the University of Maryland Medical Center, Vitamin B1, Vitamin D, Vitamin E, magnesium, Omega-3 fatty acids and calcium citrate, can help with menstrual pain.
  • Birth control pills can balance your hormones and lessen heavy flow.

Foodie friends

  • Green tea is said to help soothe cramps.
  • Relieve the bloating and cramps by drinking two to three litres of water.
  • Potassium and Vitamin B6 can help with cramping and water retention. Get your fill from a banana.
  • Oats are filled with anti-cramping vitamins like zinc and magnesium. This will help with the painful menstrual cycle.
  • Pineapples contain an enzyme called bromelain, which has anti-inflammatory and anti-swelling properties to reduce the cramps.
  • Ginger tea has soothing properties to calm stomachache, relax muscles and prevent nausea and vomitting.
  • During your period you lose iron. Replace your stores with chicken, fish and green leafy vegetables.
  • Cinnamon tea with its natural healing ingredients can quell bloating, wind, and indigestion.

 

References

 

How to get rid of the big bad bloat

Belly bloat. It just sounds awful. The good news is that it’s treatable, once you figure out what’s causing it.

Our digestive process is incredibly intricate. After a meal, acids in the body start digesting the food. Once the food has been chewed, it’s pushed by the tongue to the back of the mouth. From here, muscles move it further down the oesophagus and from there past a one-way valve, which is called the oesophageal sphincter. Once the food is in your stomach, it’s not supposed to move back up again, even if you are lying down, or if the stomach contracts.

Most commonly, bloat can be traced to food itself or issues with your digestive system. The types of food you eat can enable smooth or tricky digestion (and hence; bloating). Cape Town-based nutritional consultant Vanessa de Ascencao explains: “When foods are eaten in the “right” combinations, it moves through the digestive system with ease.”

For instance, she recommends that proteins and starches not be eaten together as these elements deactivate each other and prevent proper digestion of either food. It’s also not a good idea to mix too many fats together at one meal: heavy eating means that your digestive system takes a toll. “Imagine eating a handful of nuts, a teaspoon of olive oil and a slice of avocado all at the same time. Your system is taking in a bunch of fats and oils at one time. Choose one fat per meal,” recommends Ascencao.

 

When food is not your friend…

We get it! When you’re hungry, your lunch gets inhaled in a matter of seconds. Eating too fast is one of the main causes of bloating. As you wolf down your food, you’re also “wolfing down” large pockets of air that leads to ballooning. You’re also not giving your body enough time to digest the larger pieces of food, so you’re essentially just piling food on food without room and time to properly settle.

Drinking while eating is also asking for bloating trouble. Most carbonated drinks cause bloating, thanks to the carbon dioxide in the bubbles. Now if you pair this with food… just imagine. Rather, eat slowly, chewing your food into digestible morsels and sip your drink afterwards.

Love your salt? Your stomach doesn’t. Salt is a big culprit when it comes to bloating. High-sodium foods cause the body to retain water, which leads to a bloated feeling.  Sodium can show up in some unlikely sources, especially in processed foods, so read your food labels. With this in mind, you may want to say no to your usual sandwich for lunch. A 2012 Centers for Disease Control study listed breads and rolls as the number-one source of sodium in the typical Western diet.

In fact, it’s a good idea to give everything you eat a good going-over. Keep a food diary. Particular bloating baddies include greasy, spicy and oily food. Dairy is also a difficult one for some tummies.

 

Other issues to consider

Food trickiness aside, bloating can also be caused by a malfunction in your digestive system.

  • Irritable bowel syndrome (IBS) is a frequent offender. If you have IBS, you might wake up with a flat tummy that distends and blows up as the day progresses. It starts when the normal rhythmic muscular contractions of the digestive tract become irregular and uncoordinated, interfering with the normal movement of food and waste. Symptoms include (besides bloating), spasms, gas and abdominal pain.
  • Overgrowth of bacteria in the small intestine. Bacterial overgrowth in the small intestine is common in people with IBS. Taking probiotics (“good microorganisms”) could make a significant difference. Ask your chemist or health shop for probiotic products to normalise your gut flora.
  • Diverticulitis; a painful digestive disease that happens when small pouches in the lining of the intestine become inflamed. Add wheat-bran and other fibre-rich foods to your diet and keep up your water intake.

It’s easy to dismiss bloating as a small issue, but if it persists and brings on pain, bowel problems, weight loss and blood in your stool – see your doctor immediately.

Ease the bloat

  • Eat more raw, fresh foods, especially sprouted foods like legumes and seeds.
  • Include other enzyme-rich foods like pineapple, mango, kiwi, pineapple, grapes, avocado, raw honey, bee pollen, extra virgin olive oil, and raw dairy products in your diet.
  • Don’t over-eat.
  • Chew your food thoroughly.
  • Stop chewing gum. Your body produces digestive enzymes unnecessarily because it’s tricked into believing it’s actually digesting something.
  • Some research suggests adding Vitamin D to your diet. It’s been found, in some trials, to soothe irritable bowel syndrome (which can cause bloating).

References

 

How to beat the bloat

You’re excited for a night out with your friends, but your mood immediately deflates when your bloated tummy starts acting up. Bloating is a result of excess gas in your intestines. There are many possible causes for this discomfort, ranging from air swallowing, overeating, and hormonal changes during PMS, to Irritable Bowel Syndrome (IBS), and food intolerances. Bloating can be annoying, but you can banish the swell.

Bloating culprits:

Greasy foods
Your quick takeaway from the drive-through could be the reason for the bloating. Greasy fast foods like chips, fried chicken and deep-fried treats (hello samoosas!), can cause ballooning because it takes the stomach much longer to break down the fats and properly digest them.

Salty foods
High-sodium foods cause your body to retain water, which leads to that uncomfortable bloaty feeling. Read your food labels to check for high levels of sodium. For added flavour, swap salt for herbs instead.

Spicy foods
Spicy foods stimulate the release of stomach acid, which can cause irritation. Be frugal with your use of black pepper, nutmeg, cloves, chilli powder, curry, onions, garlic, mustard, BBQ sauce, horseradish, tomato sauce and vinegar.

Gassy vegetables
Feeling gassy after a plate of broccoli? Some vegetables produce more gas than others, and everyone varies in their ability to absorb and tolerate it. Go easy on gas-producing vegetables like baked beans, broccoli, Brussels sprouts, cabbage, cauliflower, lentils, lima beans, onions and peppers.

Carbonated and high-acid drinks
Soft drinks with every meal might be a bad idea, as all carbonated drinks can cause bloating. This is because the carbon dioxide trapped in the bubbles creates gas in your stomach. Alcohol, caffeinated drinks, coffee, tea, hot chocolate and some fruit juices are high in acid which irritates your GI tract, resulting in swelling and bloating.

Top tips

  • Chew your food well, with your mouth closed. When you eat quickly you swallow a lot of air which may cause you to bloat.
  • Raw vegetables are often better for you, but they are more difficult to digest, which can lead to bloating. Cook or steam your vegetables more often.
  • Chewing gum is a mindless habit for many, but gum contains artificial sweeteners like sorbitol and aspartame which aren’t digestible and may trigger bloating.

Good to know

  • Just as some foods expand your tummy, others can keep it flat. Cucumber contains quercetin, a flavonoid antioxidant that helps reduce swelling. Slice and eat as a snack or add to your water.
  • Yoghurt has active cultures and good bacteria. The probiotics in yoghurt help regulate digestion and the overall health of your digestive tract. Enjoy your breakfast and a flat tummy!
  • Ginger is a natural anti-inflammatory and digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating. It also contains an enzyme that absorbs proteins, which reduces protein-induced puffiness and gas.
  • Bananas and other foods rich in potassium like avocados, kiwis, oranges, and pistachios prevent water retention by regulating sodium levels in your body and reducing salt-induced bloating.

References

“Don’t eat that – it has gluten!”

Giving up gluten appears to be quite a trend, and those swearing by it, can be somewhat evangelical in their approach. Before you simply run after the trend, let’s take a step back, and first look at the facts. Who really does need to give up gluten altogether?

What is gluten?

Gluten is a group of proteins found in wheat, rye and barley. It plays a key role in baking, allowing bread-dough to rise when yeast is added, and giving confectionary its lightness.

Where is it found?

Gluten is found in any product that contains wheat and similar cereals, but it can also be a hidden component in bottled salad dressings, medications, vitamins, some soy sauces, and lip balms. Always read labels for the list of ingredients.

Who is affected?

Three types of people may not be able to eat products containing gluten: people with gluten sensitivity or intolerance, people with Coeliac disease, and people with a wheat allergy

  1. Gluten sensitivity sufferers can experience diarrhoea, nausea or become bloated when they eat gluten, but do not show any intestinal damage. This condition is still being studied.
  2. For Coeliac disease, when gluten is eaten, the body triggers an attack on the intestines, making it more difficult for nutrients to be absorbed as damage occurs over time. Coeliac disease is an auto-immune disorder where even tiny amounts of gluten trigger an attack on the lining of the bowel. So, it’s important that people with this condition avoid any exposure to gluten?
  3. People with an allergy to wheat may not have a specific allergy to gluten, but may choose to avoid it in case of cross-contamination.

Symptoms of Coeliac disease

Eating foods containing gluten can trigger a range of symptoms, such as:

  • bloating and flatulence (passing wind)
  • diarrhoea – which may be particularly unpleasant smelling
  • abdominal pain
  • weight loss
  • feeling tired all the time – as a result of malnutrition
  • children not growing at the expected rate

Don’t just stop eating wheat

If you are experiencing chronic bloating, diarrhoea or nausea, visit your gastroenterologist. Simply giving up something in your diet, may mask a more serious underlying condition.

If your doctor verifies a diagnosis, then a diet high in fresh fruit, vegetables, fish, low-fat dairy, lean meats, legumes, nuts and seeds is a safe bet, and is not difficult nor expensive to follow.

Watch out for these

Friends and family can sometimes lack understanding that people with Coeliac disease must avoid gluten all the time and altogether – print out some current medical information to help them understand the condition.

Also, don’t imagine that a gluten-free diet is the magic key to losing weight: for many it can have the opposite effect as they substitute alternative baked goods/flours, and too much of these foods can lead to weight gain.

If you have any other gut-related symptoms, and you want a bit more advice, why not talk to one of our doctors? Just sign-up, and they can call you back within the hour – day or night!

 (Joanne Hart for HelloDoctor.com)

Sources: 

http://www.nhs.uk/conditions/coeliac-disease/Pages/Introduction.aspx

http://www.webmd.com/diet/healthy-kitchen-11/truth-about-gluten

5 Ways to beat bloating

Do you constantly feel bloated and uncomfortable? It’s often the result of what you’re eating and drinking. We take a look at the most common culprits:

Fizzy drinks and chewing gum
The bubbles in carbonated drinks (including sparkling water and beer) can cause gas to get trapped in your stomach. Cut down on fizzy drinks, and if you find plain water boring, flavour it with fresh lemon, lime or cucumber. As for chewing gum, it can also cause bloating. This is because when you chew gum you swallow air at the same time.

You’re not eating enough fibre
Getting too little fibre, fluids, and exercise can lead to constipation which may result in bloating. To avoid this, eat at least 30 grams of fibre per day. Get this from eating whole grains, fruits, vegetables, legumes, nuts, and seeds. Aim for at least 30 minutes of physical activity a day, 5 times a week. If you’re eating a low-fibre diet, increase your fibre intake slowly and drink lots of fluids for better tolerance.

Continue reading “5 Ways to beat bloating”