How a Health Retreat Can Help Tackle Bloating

In my clinical experience, bloating is one of the most common complaints. The cause can be linked to many different factors, but most of the time it's related to food intolerances and dysbiosis (imbalance between the ratio of good bacteria vs bad bacteria in our gut). It can also be a sign of low HCL (hydrochloride acid) in our stomach. If the food ingested is not properly broken down, it can ferment and liberate gas – thus resulting in bloating. Low HCL is also linked to reflux and heartburn.

I like to say that digestion starts in our mouths. It is important to chew your food properly. Take your time, don't eat in front of the TV or while doing something else. Never eat if you are feeling stressed, as this causes our digestive system to shut down and we can't break down the food ingested. 

If you constantly suffer from reflux or heartburn, instead of taking an anti-acid, you can try drinking one tablespoon of organic apple cider vinegar diluted in 100ml of water 10 minutes before your main meals. It will help to increase HCL levels.

If the cause of your bloating is food intolerance, it would be helpful to avoid foods containing processed white flour and gluten, processed sugar and dairy. Cut out these foods as part of a detox for a week or two and then start introducing them back into your diet one by one. I normally suggest that my clients do a food journal and take notes after re-introducing the various foods, paying attention not only to physical reactions but emotional, too.

To address dysbiosis, the best thing is to take a good probiotic – that is, one presenting several different strains and a minimum of 10 billion bacteria. 

To improve your gut health, increase the consumption of beans, pulses, nuts, vegetables and fruits. Aim for at least three portions of fruits daily – especially berries and apples, and five to eight portions of vegetables. Especially ones containing resistant starches like artichoke, Jerusalem artichoke, celeriac, garlic, onions and leek.

Another way to support our gut bacteria is to eat fermented foods like Kefir (fermented milk), sauerkraut, Korean kimchi, live yoghurt, Tamari sauce and cider vinegar.