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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
How can I get rid of my gas and tummy ache?
Hi. I have been having trouble with gas and tummy ache since I started my healthy balanced eating diet (I eat quite a bit of fruit and veg rather than other foods, but I found this the easiest way to keep to below my calorie and fat intake as well as the fat I enjoy eating fruit and veg!). Its becoming a real pain especially when I'm at work, my tummy makes very loud noises, and really hurts so I try to move about to ease the pain. I suffer from IBS, although it has been getting easier to deal with since I have started my little and often routine! Any tips on what to do about my tummy ache and gas, should I avoid certain foods or something?? Thanks
A.
Our expert says...
Unfortunately, tummy upsets can sometimes be a problem when you change your diet quite radically. I know this seems very strange (not to mention unfair!) when your diet is changed to a much healthier one, but your body may not be used to all the fibre you suddenly start eating and this can lead to digestive problems. I suspect this is what has happened to you when you increased your fruit and veg.
So, I suggest that you cut back on the fruit and veg for a few days, to allow your digestive system to adapt to your new diet. Once your symptoms have calmed down, you can increase the quantities again, but at a slower rate. Also, make sure you drink plenty of water everyday (1 ½ - 2 litres if possible) to keep the fibre moving through your intestines and bowel.
Of course, your symptoms may be linked to other foods too, so keep an eye on your food diary and perhaps make a note in the My Diary Notes section when your symptoms occur to see if you can link them to other foods. Too many beans and pulses are another common culprit that can produce gas and tummy ache. Doing this may also help you identify any foods that trigger your IBS as well. Common triggers for IBS are wheat, chocolate, eggs, citrus fruit, milk, food colourings and preservatives, so pay particular attention to those.
In general, to help prevent excess gas, I recommend avoiding fizzy drinks, eating slowly, eating regularly, chewing thoroughly and trying to eat in a relaxed manner. You could also try peppermint tea, as this has been found to be particularly soothing when the gut is upset. I hope this helps.
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