Some bloating/trapped wind relief! Update

[Lulu_75]

Hi all - I've had some success and wanted to share. Excuse that this is so long...

I've suffered with horrendous bloating/trapped wind/constipation for months following a nasty cocktail of meds last year (codeine, diazepam, naproxen) - a huge change from IBS-D/bloating I had for years previously. Over 20 years I've tried every pill, potion, diet change, exclusion, tea, oil, supplement known to man.

The NHS refused to test for SIBO (too "controversial a diagnosis") but referred me to a gastro and dietitian. They had planned to try fodmap but my food diary was balanced and showed no pattern for triggers (which helpfully concluded my trigger was ..."food"!) Instead she recommended the following...:

- 2 tablespoons of oatmeal and/or flaxmeal (ground linseeds) every day in whatever form possible (as porridge or in yogurt/soup, on salad/meals/cereals etc)

-As much soluble fibre as possible a day (from certain fruit/veg)

-As little insoluble fibre as possible (whole bran and esp wheat even though i'm not intolerant, certain fruit/veg)

-Up to 5 litres of water a day

-Doing gut exercises as many times a day as possible

I was sceptical, but it's been quite the revelation!? Yes the oat/flaxmeal is tasteless/dry/boring but I've had such great improvement already it's worth it. I always took a walk after lunch (and am fairly active) but hadn't realised how much MORE SPECIFIC exercise is needed in that area for good gut motility. She recommended various yoga floor exercises but at work I head to the disabled loo and do the following a few times a day:

-Inhale, lift arms above head, hold breath, bend to touch toes and bounce whilst exhaling. Repeat 5-10 times.

-Twist from the waist as far to the right as poss, back to the middle - pause, then twist the other way - upto 20 times.

-Squats raising arms above head - 5-20 times.

Essentially anything that stretches, compresses, twists or inverts the middle gets the contents moving (together with the additional soluble fibre and water). And as the soluble fibre creates a soothing protective gel, it allegedly also helps stabilise IBS-D.

I will stick with this and hope that others also find some relief! Obviously requires commonsense (it won't replace specific diets for intolerances, and flexibility varies) but the combination of this with the right sort of fibre is an absolute godsend!

Wishing you all luck!

Lulu

[Angie11]

Thanks for this information. It wasn't too long and very informative. I agree with you I think more soluble fibre is better. The waistline excercises make a lot of sense, I will be doing those today.

Thanks again.

[Hidden]

Hi there Lulu,

I'm so pleased you have found some relief. As I have been posting on the subject of SIBO and Candida, I thought this might interest you, maybe as a next step:

sickofibs.com/well-being/na...

Alison

[Ludasmatyi]

Thank you for sharing this Lulu! I am not diagnosed however my GP has started to give me some IBS leaflets, just to try if the tips might help.

I tried the exercises when I read it with very intense painful bloating although I have not had that much fibre of water today, they helped already, feeling much better suddenly.

Will definitely give the high fibre diet a chance, I guess it will be easy since I’m already eating a plant based diet. Just need to make sure I drink enough.

Much appreciated!

[Lulu_75 in reply to Ludasmatyi]

Hi there,

This post is a blast from the past! But I'm so pleased it has helped you!

I definitely found that the "gut exercises" were the best thing to help overall with my painful bloating issue, however, it isn't always easy to find the time/private space to do as many as required - so I still had the problem but less severe. Shortly after I posted I was put on the Fodmap diet by my NHS dietician. Within 2 weeks I was feeling better, and by the end of 6 weeks I'd lost a good few pounds and had a flatter stomach than I could remember in recent years. I felt great, but unfortunately it's hard to stick to longterm.

When I reintroduced food groups I found I was very sensitive to onion and garlic unless very well cooked (which breaks down the starches/proteins), and some citrus fruits. This was a revelation too, but I admit the exercises seemed to have had the biggest positive impact overall. My dietician reminded me that the GI tract is just one long stretch of muscle, so it makes sense that to get it working properly you need to exercise it as such. Which is the very opposite of what happens when stuck at a desk for hours a day with a tight waistband!

Your message has reminded me of just that. I started a new job 2 weeks ago after months of mostly furlough, and almost immediately the bloating returned. This is a timely reminder of how I can fix it quite easily and quickly! I hope you continue to make good progress, and I'm v pleased me old post helped you.

Lulu x