Beat the PCOS Bloat
Suffering from PCOS bloat can be a nightmare, you feel uncomfortable, heavy, your clothes feel tight, you can't breathe (click here to found out what causes PCOS bloating), but there are remedies to help.
8 tips to help you beat the PCOS bloat
Reduce Sodium Levels
Salt causes your body to retain fluid. An increase in sodium not only causes you to bloat and feel uncomfortable but also puts a lot of pressure on your heart. A high sodium diet increases your blood volume, causing your heart to work faster. Over time, however, this extra stress on your heart can lead to stroke or heart failure.
Low levels of salt are found in many of the foods we eat every day, due to its low levels, it is not a serious problem. However, it often becomes a bigger problem when we start eating too much of those foods on a daily basis. Research shows, more than 75% of our salt intake is hidden in processed food.
Increase Potassium Intake
A diet high in salt can cause bloating, eating potassium helps to balance the negative effects of salt. Consuming foods high in potassium help to excrete the water retained. Potassium rich foods include- avocado, spinach, coconut water, sweet potato, white beans, asparagus, citrus fruits, tomatoes.
Drink More Water
Drinking water can help reduce the water you are retaining. If you are not drinking enough water and your body is dehydrated, your body believes it is in a state of famine, and therefore will hold onto as much water as it can. Drinking enough water will help your body and its processes return back to a normal equilibrium.
Eat more Fiber
Constipation may be the cause of your bloat, therefore increasing your fiber intake will help you relieve some of the bloating. Aim to eat 30g of fibre a day. However, increase your fibre intake slowly as a sudden increase may cause you to feel bloated and experience stomach cramps.
Your fibre intake can increase through eating fruits and vegetables, seeds, oats, beans.
If you are following a low FODMAP diet, it does not mean you have to eliminate fibre. If you are FODMAP sensitive introducing a few FODMAP - free sources of fibre can be the best solution. However, eliminating fire while your gut heals can be beneficial. Example of low fibre fruits and vegetables include; blueberries, kiwifruit, bean sprouts, green beans broccoli, cucumber, Brussels sprouts, butternut squash, carrots, courgette, aubergine, kale, lettuce, okra, olives.
Watch the Raw Veggies
While you should be consuming more fibre for overall digestive health, eating too much can cause bloating. Raw produce can be difficult for your body to break down, which in turn leads to bloating.
If you are prone to bloating, cook your vegetables to make it easier for your body to digest.
Exercising can help gas pass through the digestive system. Aerobic exercise should be a part of everyone's lifestyle, we often take exercising for granted and do not see the benefits it has. If you are someone who suffers from bloating and constipation exercising helps stimulate muscle contraction in the digestive tract.
Spearmint tea not only helps digestion, bloating, flatulence, cramping and IBS (Irritable Bowel Syndrome) but research has also found it's benefits for women with PCOS. A study found spearmint tea has anti-androgen effects. The results shows that spearmint tea significantly reduced the testosterone levels and hirsutism
If your bloating is caused as a result of too much bad gut bacteria taking probiotics can help restore balance in your gut and in turn help alleviate bloating. Yoghurt is the most common source of probiotic, which is a problem for women who suffer from PCOS. However, research has found the fermentation process significantly reduces the level of IGF-1 in milk (this is the hormone which causes testosterone to increase). Therefore, women with PCOS can eat yoghurt with live cultures.
Furthermore, there are other alternatives to yoghurt that contain probiotics, such as; Sauerkraut, Kimchi, Miso, Kombucha, Pickled cucumbers.
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