Asking for any tips or ideas because I am so incredibly frustrated. Looking for some relief from extreme bloating, unpleasant gas and what feels like a science experiment inside my stomach every time I eat. I have been to see a gastroenterologist who put me on metamucil fibre supplement (which has helped a little bit with constipation) and Iberogast drops. After a month of this I still feel rubbish, and don't particularly want to go back to see him because his proposed back up plan was a very low dose anti-depressant which I would not do.
My typical diet it as follows
6am before crossfit (5 times a week): 2 eggs and spinach or a green smoothie (spinach, a little coconut water and 180 nutrition organic protein)
Breakfast: leftover meat, 1/2 sweet potato and broccoli. black coffee
Lunch: can of tuna/salmon, avocado and broccoli/capsicum/bok choy/zucchini/whatever vegetables are around, a few cups of tea with a little milk.
Dinner: meat and vegetables, often some bone broth
I'll have a piece of fruit (berries, banana or apple) every 2 days, nuts/coconut cream/dark chocolate once a week and yoghurt a couple of times a week (dairy doesn't bother me). Receiving kefir grains in the mail tomorrow to start making my own.
Any ideas or diet suggestions of ways to help bloating? There are so many different routes to take in terms of cutting out certain vegetables and fruits, it's overwhelming and seems so restrictive. I'm a 5'7 and 136 19yo female, and this is really impacting on my self-esteem because I look like I've swallowed a balloon!
Appreciate your time so much, thanks
asked bygeorgiapeach (90)
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on September 23, 2012
at 12:53 PM
Cutting out potentially problematic foods is restrictive but it is the only way to find out which ones are gassy for you. The big ones from the list above I see are eggs, broccoli (and any other FODMAP veg), the protein powder and the nuts.
I would start by eliminating all the FODMAP vegetables and see if that makes a difference. Then try cutting out the eggs. I think the ingredients in the 180 Nutrition protein powder could also be problematic for some. Also eliminating or pre-soaking your nuts would be worth trying. I have a hard time with raw nuts but nut butters are ok for me.
It also looks like there is quite a lot of fibre in your diet (esp in that protein powder) so I don't think you should be using Metamucil. Fibre in itself is bloating. If you do want to try a fibre supplement, try organic aacia powder (Renew makes one) which is prebiotic and I find preferable (and Paleo Chris Kresser recommends). Start with a small amount (1/4 tsp per day) and work your way up until your body adjusts and your stools are the desired consistency/frequency.
Working on improving your gut flora, with fermented foods, kefir and a probiotic supplement, is also a wise course of action.
Squatting for a long time helps me get the gas out, as does abdominal massage, yoga poses and sipping warm water. Watch that you aren't swallowing air throughout the day by eating too fast, chewing gup, drinking from straws and water bottles, slurping hot liquids. Even the smoothie might be worth giving up entirely - smoothies whip air into the liquid to blend it so I find they leave me feeling bloated. Solid meals of meat and non-gassy veg and starch I expect will help you start feeling a bit better.
Also do some searches on here -lots of other advice on gas and bloating.
on September 23, 2012
at 08:00 PM
Cruciferous veggies (broccoli, cauliflower, brussel sprouts) give me the same problem. I cut them out and the bloating, constipation, and distended tummy are completely gone. Weird because I always thought those were the healthiest veggies.