Reducing FODMAPS can be tricky, as they are also in ‘healthy’ foods, such as apples, beans, cauliflower and other fruits and vegetables. But like any food elimination plan designed to relieve symptoms – it’s often well worth the effort!
Identifying food triggers can be like a needle in a haystack and a guessing game. Or they can be unexpected – like for us, it was coconut that was the culprit.
If you’re having trouble working out the foods triggering your bloating or aren’t sure where to start, I highly recommend seeing a practitioner to test for food intolerances or allergies. They can also guide you on FODMAPS.
For a directory of where to find holistic practitioners that can guide you on testing for food intolerances, download my 4 Step Gut Health Action Plan here. Packed with practical tips for better gut health for your whole family – where to start, practitioners to see, how to choose gut-friendly foods, natural remedies and more.
3. Try natural remedies
Plant based medicine has been used for centuries around the world to relieve digestive distress, ease heartburn, constipation and IBS type symptoms. It also comes without the side effects of common prescription medications.
Here are 3 plants shown to help digestive symptoms
- Peppermint – shown to reduce muscle spasms and reduce bloating in IBS symptoms. A 2007 clinical study found that consuming peppermint with your meal speeds the rate that food empties the gastrointestinal tract, which may help relieve constipation or bloating.
- Ginger – improving the movement/motility of the bowel can help to reduce bloating. Ginger is found to enhance gastrointestinal motility and have a similar effect to prescription medications such as metoclopramide and domperidone. Due to its carminative, antibacterial, anti-inflammatory properties, it has been used traditionally to improve digestion and for preventing and reducing discomfort such as indigestion, nausea, gas and bloating.
- Fennel seed oil has been shown to reduce intestinal spasms and increase motility of the small intestine. Fennel is a great option for babies and children – a 2003 study found that the use of fennel oil eliminated colic in 65% of infants in the treatment group, which was significantly better than 23.7% of infants in the control group.
Want to try a combo of these three oils? Fennel, ginger and peppermint oil are all contained in a favourite blend of mine, that is our go-to for tummy upsets and bloating. Called DigestZen, this powerful essential oil blend helps relieve bloating, promote healthy digestive function and ease stomach upsets.
Learn more about it in my 4 Step Gut Health Action Plan or via my Happy Mums, Healthy Kids webinar.
Originally published here.
Sofia Potente, Health Educator and founder of The Natural Switch teaches women how to improve their family’s gut health, and create healthier, happier homes, using essential oils as a tool. She offers online workshops, natural remedies and non toxic solutions for gut friendly, allergy friendly homes. Visit her website and follow her on Facebook for more information.
