By Dina Gavarieva
The Mediterranean diet is renowned for its health benefits and yet bloating remains a common and quite often uncomfortable problem for many people living in Cyprus.
While fruit, vegetables, whole grains, legumes, nuts and olive oil, coupled with a moderate consumption of fish and poultry, brings enormous health advantages, such a diet is also loaded with fibre and fermentable carbohydrates, which can cause increased gas and bloating.
Of course, food intolerances can also be to blame, especially when it comes to dairy, gluten, nuts and nightshade vegetables, such as tomatoes, aubergines and potatoes.
And then there’s the problem of overeating, a common and understandable occurrence when you are tempted by our island’s delicious and varied cuisine.
However, the most common cause of bloating is gut health – it’s simply not as good as it should be.
In recent years, the importance of gut health has become increasingly understood, influencing as it does everything from our digestion to our immune systems.
To keep it simple, the gut microbiome – which consists of trillions of bacteria, viruses, and fungi – all work together to break down food, produce essential nutrients and protect against harmful pathogens. A balanced microbiome is crucial for efficient digestion and the absorption of vital nutrients.
So, when this delicate balance is disrupted, it can lead to a number of digestive problems, such as bloating.
An imbalance in gut bacteria can trigger dysbiosis, candida overgrowth, and parasitic infections, which in turn cause diarrhoea, increased gas and bloating.
Low digestive juices from poor bile flow, low stomach acid, and insufficient digestive enzymes can also hinder the breakdown of food, leading to bloating and discomfort.
Another problem is Small Intestinal Bacterial Overgrowth (SIBO) which can cause mayhem with your digestion and the absorption of nutrients.
SIBO occurs when bacteria, normally found in the large intestine, overgrow into the small intestine. Even those following a healthy Mediterranean diet can develop SIBO, especially if there are other risk factors like previous gastrointestinal surgery.
Other causes of bloating include chronic constipation; poor diet; leaky gut and lifestyle factors.
And though this arises time and again, it bears repeating here because chronic stress can have a tremendously negative impact on gut health and digestion.
So, how to improve things? If you are following a Mediterranean diet, then it’s clear you are eating relatively well, as long as you don’t ‘sin’ too often with processed foods.
Probiotics found in fermented foods like yoghurt and sauerkraut, and prebiotics found in fibre-rich foods will go some way to support a healthy gut microbiome by helping to maintain a balance of good bacteria, which will reduce bouts of bloating.
Drinking plenty of water – a must in our climate – further aids digestion as does regular exercise, which might not feel as attractive in hot weather, but it does promote regular bowel movements.
Colon hydrotherapy can also offer help alleviate symptoms of bloating, as well as constipation and irritable bowel syndrome (IBS).
Thoroughly cleansing the colon has many benefits as it helps to remove built-up waste, toxins and harmful bacteria that may negatively impact gut function. By flushing out this waste, the digestive system resets, reducing symptoms like bloating, gas and indigestion.
A clean colon also facilitates better nutrient absorption and helps to remove harmful bacteria and toxins to rebalance the gut and promote the growth of beneficial bacteria that are crucial for a healthy digestive and immune system.
The Mediterranean diet is one of the best diets out there, but it doesn’t make the body immune to an upset stomach. That’s why understanding how you can improve your gut health will go a long way in helping you enjoy your dinner without physically and repeatedly paying for it afterwards.
Mushroom superheroes
There are some pretty amazing mushrooms out there you may want to try that are packed with incredible health benefits. One of these is the chaga mushroom, a fungus that grows primarily on birch trees in cold climates.
It’s not the most attractive looking mushroom – resembling burnt charcoal – but it has been harvested for centuries as a traditional medicine in Siberia and parts of Asia.
Said to boost immunity, the chaga mushroom is gaining popularity in the Western world thanks to its potential health benefits, and a cup of tea made from chaga is packed with antioxidants.
Then there’s the reishi mushroom, a fungus that grows in a number of hot and humid locations in Asia.
Like the chaga, this mushroom is also believed to boost the immune system with studies showing that reishi might alter inflammation pathways in white blood cells.
Many people also consume reishi for its potential anti-cancer properties while other studies have lauded its role in reducing depression and fatigue.
As ever, consult your medical practitioner before introducing anything new to your diet, especially if you take medication.
Dina Gavarieva is a qualified naturopath practising at Neomed Institute and Medical Centre, Limassol
