Gut instinct

Natural ways to soothe digestive issues from IBS to bloating

From bloating and flatulence to constipation or diarrhoea, gut issues can be extremely bothersome. Understanding the signs and symptoms, and adopting natural ways to soothe and strengthen our digestion can make a world of difference. Here is our expert guide to some of the most common gut health issues.

Bloating and flatulence
“Bloating and flatulence are a sign that your digestive system is not working properly and the bad bacteria in your gut are living off your undigested food, producing gas,” says Peter Harney, nutritional therapist and brand manager for Biocare in Ireland.

What can be done to help?
“There are three ways to get rid of bloating,” says Peter Harney. “The first is to chew more thoroughly. This action not only breaks down your food mechanically but also primes the production of gastric juices for efficient digestion. Eating raw salads at the beginning of a meal will help kickstart the digestion process. The second is to check for food intolerances. Wheat is the main culprit. Try cutting it out for 10 days and replace it with grains like rye, oats and rice. Then reintroduce it and see what happens. If it shows you that wheat is a problem, then remove it from your diet for a few months. You can reintroduce it slowly and observe the reaction. The third is to take a digestive enzyme. If you get bloating and indigestion after a meal then you may not be making enough enzymes to digest your food. When the food is not broken down, is is then consumed by bad bacteria in the gut which produce gas, resulting in bloating and flatulence.”

Diarrhoea
“Most people will have experienced diarrhoea at some stage which can be triggered for various reasons,” says Davina Dowling, a registered nutritional therapist at the Natural Health Store in Wexford. “Chronic diarrhoea is defined as loose, watery stools which happens three or more times within 24 hours. It can continue for a number of weeks and needs to be addressed promptly to avoid the risk of dehydration. The symptoms of dehydration include excessive thirst, dry mouth and weakness.”

What can be done to help?
“It is important to replace lost water and essential salts by taking electrolytes which will rebalance the body fluids,” says Davina Dowling. “Probiotics can be key in helping to regulate gut function and promote repair. Food sensitivities can be a factor and often it can be dairy or lactose intolerance that create gut problems. We can experience diarrhoea while travelling abroad due to parasites found in food or water. One of the main causes is a virus that infects the gut such as gastroenteritis. Diarrhoea is a common symptom of conditions that cause inflammation in the intestines including Irritable Bowel Syndrome, Crohn’s disease and Ulcerative Colitis. Stress can also worsen digestive conditions by increasing inflammation.”

Constipation
Constipation is a common gut issue, where bowel movements become difficult, uncomfortable or infrequent. This can also lead to bloating and sluggishness.

What can be done to help?
“For the prevention of constipation we would recommend flaxseeds, probiotics and flax oil,” says Claire Longwill, a sales assistant with Food For Thought in Buncrana, Co.Donegal. “Flaxseed is a rich source of soluble fibre. Soluble fibre dissolves in water, making stools softer and easier to pass. This helps relieve constipation. Flax oil can also increase the frequency of stool movements and consistency.”

Claire also recommends a good quality probiotic to help with constipation and bowel regularity.

Digestive discomfort
“Rich, fatty and high carbohydrate, or sugary foods can cause havoc with the digestive system, triggering bloating, wind, and indigestion,” says Corin Sadler, a medical herbalist and senior nutritionist at ethical vitamin company Viridian Nutrition.

What can be done to help?
“If you need extra support, try taking a broad-spectrum digestive aid which includes enzymes including lipase, protease, and amylase to help digest fats, proteins, and carbohydrates,” says Corin Sadler. “Betaine hydrochloride provides a small amount of acid and can be helpful in breaking down protein in the diet. It is great in combination with enzymes, and digestive heroes, peppermint and ginger. Rich diets and alcohol can also disrupt the gut microbiome so adding in some live bacteria helps soothe digestive symptoms too. Bitter herbs are often overlooked but can be a fantastic way to stimulate the whole of the digestive system. Dandelion is an excellent digestive bitter handy for heavy meals, but also gives the liver a helping hand too.”

Irritable bowel syndrome (IBS)
“It is estimated that up to 1 in 5 people are affected by IBS,” say Olivia Cahalane, nutritional therapist and owner of the Health Connection in Ennis, Co Clare, and colleague Grainne O’Beirne, nutritional advisor. “Here at The Health Connection, we are passionate about educating our customers, both male and female, about steps to take to alleviate, or indeed prevent IBS symptoms. We are specifically keen to inform women how female hormones have an exacerbating effect on IBS symptoms, especially around menopause.”

What can be done to help?
Olivia and Grainne recommend looking for supplements containing nutrients that support the integrity of the gut microbiome and gastrointestinal tract. They say: “These nutrients include healthy bacteria, glutamine to feed the gut cells and omega-3 fats infused with peppermint oil to fan the flames of inflammation. Other intestinal soothing nutrients such as liquorice, peppermint, slippery elm, and turmeric also assist in lowering inflammation and promoting gut transit. A win-win combination!”