Feeling bloated & constipated?
It’s been weeks of the new reality for many of us as the Covid19 cases continue to rise, and more and more people are staying home. Our daily routines have changed a lot and for many of us that includes our diet and exercise routines as well. As self-isolation continues, it is normal to start feeling less motivated and rely on food to comfort ourselves and combat boredom. But it doesn’t have to be that way.
Good digestion begins by eating balanced meals, regular exercise and managing stress. It’s not surprising that more and more people are experiencing digestive issues including bloating and constipation as over-eating is becoming common along with a lack of exercise, stress and anxiety. It’s a very stressful time right now and stress really impacts our digestion system. People don’t produce as many digestive enzymes when they are stressed.
What foods can cause bloating?
Too much fibre:
Just because fiber has benefits doesn’t mean we should eat as much of it as we can. Too much fiber in the diet can cause bloating, gas and constipation. These uncomfortable side effects of excessive fiber can occur when someone eats more than 70 grams (g) of fiber a day. This is not uncommon, and it may be more likely in a person following a vegan, whole food, or raw diet. (Recommended amount of fibre: Female: 25 grams/day Men: 38 grams/day)
Broccoli & other cruciferous vegetables
They include cauliflower, cabbage and brussel sprouts. They contain many essential nutrients but they also contain FODMAPs which can cause bloating in some people. Avoid eating these vegetables raw; steam them and eat them in moderation.
Carbonated drinks contain carbon dioxide, a gas that can build up in the gastrointestinal tract and cause bloating. This can also occur with diet versions of fizzy drinks.
Chewing gum causes a person to swallow more air. This air can build up in the gastrointestinal tract and cause bloating in some people.
So what can I do to feel better?
Here are some things you can try to improve your digestion and feel better. We have more than enough stress to deal with now, we don’t need to add more stress by having digestive difficulty!
- Make sure you are in a relaxed state every time you eat. Turn off the TV, put away your phone, and turn on some relaxing music. Take deep breathes before you eat and eat slowly.
- Drink ginger tea throughout the day. This can help with post-meal bloating.
- Every time you visit the kitchen to snack at random times ask yourself “Am I really hungry or just bored?” Eating unnecessary snacks often will result in poor digestion.
- Try Food Combining. It can transform your digestion.
- Avoid/Reduce foods that are known to cause gas and indigestion, such as fried foods, spicy foods, processed foods and refined sugar. Other foods which may lead to gas and bloating include most beans, cabbage, brussel sprouts, cauliflower, broccoli, onions, raw apples, corn, oats, potatoes and most dairy products.
- Taking a probiotics supplement or eat foods that contain probiotics. These include yogurt, kefir, sauerkraut and kimchi. Probiotics replenish beneficial intestinal bacteria and help keep your colon in optimal working order.
- Try home exercise. You can easily get home work out routines from You tube channels if you are not sure what to do at home. Home dance fitness is another fun way to reduce stress and burn calories.
Lastly, but most importantly, wash your hands often, social distance when you go out, and be kind to others. Stressful times like this bring out the best and worst in us. Let’s bring out the best of ourselves and make this world a better place. We are all in this together, you are not alone! It will pass, and it will pass sooner rather than later as long as we all do our part
We miss everyone. We can’t wait to re-open the clinic and help you with your digestive needs!
Until then, please stay safe & healthy!