How to Relieve Bloating and Irregularity -Ask the Herbalist
Q. I’m struggling with gut issues of bloating, irregularity. What can I do differently or better with herbs and nutrition?
A. This is a great question as gut issues tend to plague many people, it’s an uncomfortable feeling most people have experienced.
If you are a woman over the age of 40, it’s likely that gut issues are one of the symptoms of peri-menopause. This often involves a constellation of other symptoms however dealing with gut health can often resolve this. Yet bloating and gas can affect anyone.
The first step is to look at the diet. What types of food are being eaten that increase bloating or irregularity?
These would typically be deep-fried or fast foods, simple carbohydrates high in sugar, fat and sodium (such as donuts) and sugary sodas that can also lead to inflammation.
It’s also wise to consider food allergies. Some people are also lactose intolerant so reducing or removing dairy from the diet will help.
Then you will want to consume foods that increase the healthy bacteria in the gut. Many people are familiar with probiotics such as acidophilus, which are the good bacteria.
Taking acidophilus can decrease bloating in the gut. However it’s important to consumer prebiotics, which are the foods that the healthy bacteria feed on.
The foods rich in prebiotics are oats, onions, garlic, leeks, asparagus and Jerusalem artichokes.
These foods are rih in fibers like inulin and fructans which help promote a healthy gut microbiome.
The next step is to consider an herbal cleanse. This is particularly important if the bloating and irregularity have been going on for a long time. An herbal cleanse can improve digestive function, protect the liver and gently cleanse the bowel to promote more regularity.
An herbal cleanse formula will contain herbs such as dandelion and wormwood to remove toxins from organs such as the liver and colon.
Before doing a cleanse, it’s important to discuss it with a doctor or health practitioner.
Perhaps you don’t want to take such a drastic step as an herbal cleanse.
If changing your diet doesn’t help enough, there are some great herbs that will make a difference.
The first one to consider is fennel. Making a simple fennel tea is an effective way to reduce bloating from gas. It’s best to make this tea by boiling water with a teaspoon of fennel seeds. Reduce the heat to simmer after 5 minutes or so and then simmer for another 5 minutes. This allows the beneficial compounds to fully infuse in the water and makes the tea taste great!
Adding an herb such as peppermint, which soothes the gut, is a way to make it more effective.
Peppermint soothes the stomach and relaxes the muscles which can cause cramping or bloating.
Ginger is another herb that is effective for bloating and gas.
It can relax stomach muscles, reduce spasms and speed up emptying the stomach. A ginger tea made with honey and lemon is an effective remedy.
A small knob of ginger can also be added to the fennel tea.
One other way to relieve bloating and irregular gut is to drink chlorophyll. Chlorophyll is a gentle detox for the body and can be drank on a daily basis. It helps balance the microbiome and increase regularity.
Chlorophyll is an anti-oxidant and anti-inflammatory which indirectly contribute to better gut health and potentially reduce bloating with a healthier gut environment.
When you are making changes to your diet, consider doing it one step at a time. Too many changes all at once can be stressful on the gut.
Start with a few changes and monitor how you feel. Even something as simple as drinking fennel tea or fennel tea with other herbs such as ginger and peppermint can heal the gut over time.
Remember that it’s not going to be an overnight solution, but as long as you are consistent and persistent you will notice improvement.
One last thing - take a 20-30 minute walk every day. This will stimulate the digestive system to help move gas and waste through the body. It’s best to do this after meals to help release trapped gas that might be causing bloating.
If you want to reach out for personal help with bloating and gas, reach out to contact me through this newsletter or Work-with -Marilyn
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