How to look after your tummy and reduce bloating after eating
What can go wrong?
Digestive upsets and “dodgy tummy” while on holiday as a result of stomach bugs and the effects of food poisoning are more common when travelling in the warmer summer months. Also, the change from your regular routine and choices of food while on vacation could lead to imbalances such as constipation, discomfort or bloating especially if you already have a tendency towards irritable bowel syndrome (IBS).
Why prime your gut by boosting digestive immunity?
One way to look after your gut is to focus on digestive immunity – the first line of defence against pathogens. Up to 80% of the body’s immune cells reside in the intestinal tract and a healthy gut microbiome plays a key role. Beneficial bacteria may help the situation by making it harder for pathogens to take up residence. Recent research indicates that taken at least two weeks before travel, probiotics may significantly help to prevent travellers’ diarrhoea.2 Go for a microbiome formula that contains a carefully selected blend of well researched, diverse probiotic strains and doesn’t need to be kept in the fridge, so is suitable for taking with you on your travels.
Oil of oregano has been traditionally used to support the immune system and healthy gut microbiome. Research has shown that the active constituents Carvacrol and Thymol found in oregano oil exhibit anti-bacterial and anti-fungal activities.1 Oregano oil can be taken as soft gels or liquid extract, with food.
Vitamin C is vital for optimum immune function so it is good to keep levels up while you are away. If your healthy eating routine tends to go out of the window on holiday or you drink more alcohol than norm, consider supplementing with Ener-C , the vitamin C multivitamin that also contains electrolytes – especially if you need to replenish after a heavy night out!
What can be done to reduce bloating after eating?
Bloating commonly occurs due to inefficient digestion. If you are not breaking down and digesting your food properly this can cause fermentation in the gut and this fermentation creates lots of gas! If you want a flat tummy this summer, here are a few things to look out for:
* Poor digestion and excessive gas can simply be a result of eating too fast or not chewing your food enough. One tip to correct this habit is to place your knife and fork down on the table between each mouthful. In addition, you may find that reducing the amount of carbohydrates (such as bread) helps to prevent the bloat, as it is these simple and complex sugars that ferment in the gut.
* Stress and inner tension can reduce your digestive capacity if your body is in ‘fight or flight’ mode. Hopefully on holiday you are feeling relaxed, but if you are upset or anxious you may want to allow acute feelings to settle a bit before sitting down to eat a meal.
* Fermentation of gas is exacerbated by an overgrowth of bad bacteria and yeasts in the gut causing a deranged microbiome - an imbalance in your healthy gut flora. A quality probiotic supplement can help to re-populate the gut microbiome, however, if you are sensitive to bloating or IBS symptoms you might do well by avoiding a type of pre-biotic called FOS (fructo-oligo-saccharides) as this prebiotic is known to cause fermentation. Tip: Acacia is an ideal prebiotic to use instead.
* Constipation is common with the change of routine on holidays. Slow digestive transit can lead to gas accumulation. As well as drinking enough water between meals, try dietary fibre such as kiwis or milled linseeds.
* Chewing gum can result in the swallowing of more air than normal and the bubbles in fizzy drinks can also contribute to bloating.
Some herbs and spices are traditionally recognised as carminative suggesting that they may act as a calming agent and provide relief from a build-up of intestinal gas. These include Oregano, Chamomile and Ginger. Activated charcoal is commonly used to help with gas and flatulence after eating. This charcoal supplement isn’t the same as that used to cook on the barbecue, it is a very absorbent substance that is thought to entrap impurities and aid elimination.
Tip: take activated charcoal away from medications and nutritional supplements i.e., at a different time of day.
Nature’s Answer Oil of Oregano soft-gels and liquid extracts are from wild Mediterranean sustainably sourced oregano leaf, standardised to provide a guaranteed amount of 7mg of Carvacrol. All Nature's Answer extracts are produced through a cold extraction process, this enables the plant to retain its natural active components.
Garden of Life Microbiome Formulas offer 50 billion live bacteria cultures per capsule with diverse strains that don’t need to be kept in the fridge. The formula contains the prebiotic acacia, avoiding the commonly used fructo-oligosaccharides (FOS), providing better overall digestive comfort and minimalizing bloating.
Ener-C multivitamin is a delightful-tasting effervescent vitamin drink mix supplying 1000mg of vitamin C, B vitamins and electrolytes in convenient sachets ideal for travelling. No artificial sweeteners or flavours.
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Any claims are based on clinical research, are not aimed to diagnose, treat, cure or prevent any disease. Food supplements should be used within the framework of a healthy lifestyle and not used as substitutes of a varied and balanced diet.
References:
1. Saeed, S., & Tariq, P. (2009). Antibacterial activity of oregano (Origanum vulgare Linn.) against gram positive bacteria. Pakistan journal of pharmaceutical sciences, 22(4), 421–424.
2. McFarland L. V. (2007). Meta-analysis of probiotics for the prevention of traveller's diarrhea. Travel medicine and infectious disease, 5(2), 97–105. https://doi.org/10.1016/j.tmaid.2005.10.003
