Taming A Bloated Tummy

Many clients with pelvic floor dysfunction report irritable bowel (IBS) type symptoms causing an upset, bloated tummy. The resulting pain can ruin your day and distract from focusing on work or simply enjoying planned activities. If bloating affects your quality of life, maybe some of the following suggestions will help to relieve tiresome gut pain.

  • Reduce food intake for a day to give your system a rest. Try fresh juices, water, clear soups and herbal teas (with fennel, caraway, anise, cinnamon, licorice, sage, lemon and ginger to remedy bloating, wind and indigestion). Studies of peppermint tea show it helps reduce irritable bowel (IBS) symptoms.
  • Eat more slowly – put your fork down and talk for a few minutes before resuming eating. Eat smaller meals.
  • Eliminate as much sugar, honey, syrups and sweeteners as possible to reduce their inflammatory effect on the endothelial lining of the intestines.
  • Take a break from alcoholic drinks.
  • Go for a walk to help your intestinal muscles move food and gas along the tubes.
  • Try probiotics – 20% of the population suffer from IBS and research shows a probiotic supplement containing Bifidobacterium infantis 35624, brings relief of major IBS symptoms such as abdominal pain, constipation and diarrhea.
  • Antibiotics reduce the normal intestinal bacteria responsible for digesting food.
  • Massage your tummy. Lie down and use massage oil under the heel of your hand to firmly massage up the right side of your tummy, across the tummy at the navel and down the left side. Repeat for several minutes.
  • Painkillers, antidepressants, some blood pressure medication, iron and calcium supplements can cause constipation.
  • Ask your doctor for a thyroid test as an under active thyroid may be associated with constipation.
  • Try a 3-day food elimination test of a suspected ‘gut irritating’ food e.g. dairy, gluten and soy.
  • Take a long soak in a bath with Epsom salts, which is magnesium and associated with muscle relaxation.
  • Practice relaxation techniques, meditation or yoga to calm the emotions and release muscle tension to reduce a ‘knot in the guts’.