Eight foods to avoid to beat the gassy bloat this summer

The internet is awash with tips, tricks and hacks to fix minor medical problems. But how much of it is accurate and can be trusted? In an age of misinformation and social media ‘experts’, it is always better to ask someone who is in the know about your health woes.

Each week, Superintendent Pharmacist Claire Nevinson will answer our readers’ questions on everything from insomnia and indigestion to trapped wind and toilet troubles. This week, Claire tackles digestive problems…

Q: I suffer from terrible wind, is it something I should be worried about?

READ MORE:

READ MORE:

A: Flatulence or belching are completely normal and usually nothing to worry about. It’s simply the body’s way of passing gas from the digestive system. How often a person passes wind can depend on a variety of lifestyle and health factors, some of which include bloating, , constipation and (IBS).

Bloating

A common cause of bloating is the build-up of gas in the gut, which can be caused by certain food and drinks. Some examples include processed, sugary, or fatty foods, high-fibre vegetables such as cabbage, dried fruit and onions, and fizzy drinks.

To help avoid bloating, you should try to avoid these foods in large quantities and instead opt for smaller portions. It can also help if you try to chew at a slower pace, as eating quickly can lead us to swallow more air and can cause bloating.

Exercise can also help to reduce bloating, so consider going for a 10–15-minute walk after eating as this may help ease symptoms. However, if you’re regularly or constantly experiencing bloating, it’s best to speak to your GP as sometimes bloating may be caused by an underlying condition.

Heartburn

Heartburn is caused by stomach acid travelling up towards the throat and can create a burning sensation in the centre of the chest. I’d advise limiting alcohol intake and food or drink that may trigger symptoms, such as chocolate and fatty foods. That’s not to say you can’t enjoy these things, but just remember moderation is key.

It’s also best to avoid eating within three to four hours before going to sleep, as lying flat with a full stomach can also contribute to heartburn. When sleeping you might find that raising your head slightly so that your chest and head are above your waist can help relieve symptoms.

Wearing loose fitting clothes can also help to relieve pressure on the stomach, which will help prevent stomach acids from moving up towards the throat causing the burning sensation associated with heartburn.

Medicines such as antacids or alginates can help you feel more comfortable, and your pharmacist can help recommend the most suitable product for you. If your symptoms continue or they worsen, you should visit your GP.

Constipation

Constipation is a common condition that affects people of all ages, with symptoms including finding it difficult to pass stools, infrequent bowel movements or being unable to empty the bowel. There are also some other symptoms to look out for such as, feeling bloated and sick, loss of appetite and a stomach-ache.

Causes of constipation can include changes to your diet or daily routine, being less active and spending long periods sitting or lying down. Other factors include not eating enough fibre and not drinking enough fluids.

You should try to drink six to eight glasses of water a day, limit alcohol intake and include fibre in your diet which is found in fruits and vegetables. Daily movement can also help – consider a walk to break up the day if you’re finding your routine is more sedentary than usual at this time of year.

Speak to a pharmacist if your symptoms persist. A pharmacist can suggest a suitable treatment such as laxatives for short term relief.

Irritable bowel syndrome (IBS)

IBS is a common condition that affects the digestive system and causes symptoms like stomach bloating, diarrhoea, and constipation. It can impact people in different ways, but flare-ups of IBS can occur for those whose symptoms are triggered by rich foods and/or alcohol.

Everyday stress can also affect IBS. I recommend getting plenty of exercise and rest, where you can, as this can be beneficial in managing IBS symptoms. However, if your symptoms continue, its best to speak