Everyone can experience bloating on occasions, it can be the result of having too much sugar, a big meal or a bout of anxiety. However, if you find yourself feeling frequently bloated, it might be as a result of PCOS. Ladies with PCOS are more likely to suffer from bloating but many are unaware that it has anything to do with their condition, with many believing that only their diet is the cause.
Why is it that more ladies with PCOS seem to suffer from bloating than others? Diet, of course, plays a role but it is not the only reason why you might be struggling.
Bloating and hormone imbalances
The NHS state that PCOS is ‘related to abnormal hormone levels in the body’ and these hormone imbalances play a major role in many of the visible symptoms of PCOS such as hirsutism, acne and weight gain. Many would be surprised to hear that bloating is another symptom directly affected by abnormal hormone levels, this is because e and progesterone are both important in fluid balance. When these hormones are not at the normal expected levels they can cause bloating.
Suffering from irregular periods is very common for those with PCOS, which can be associated with low levels of progesterone and high levels of androgens (male hormones). Good amounts of progesterone help the body get rid of extra fluid, but in PCOS there is very often an insufficient production of this hormone, leading to more puffiness and bloating. When androgens are too high, in addition to causing a hormonal imbalance, the excess testosterone will be converted into estrogens. When there is too much testosterone and estrogen and too little progesterone, the body will retain water and feel uncomfortable and bloated. As is the case with many symptoms of PCOS, it is important to try and regulate your hormone levels to help manage the condition.
(source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2849969/)
Bloating, gut microbiome and diet
Women with PCOS have a different balance of gut bacteria that can reduce the absorption of nutrients and can have trouble digesting food properly. This can lead to bloating and abdominal discomfort.
Lacking in healthy gut bacteria also reduces the effectiveness of supplements. Eating fermented foods such as kimchi and sauerkraut regularly will provide you with natural and effective probiotics to improve your gut health.
Ensuring you include wholegrain carbs, lean protein and greens at your three daily meals will provide your gut with improved absorption of the healthy nutrients you eat.
Inofolic Alpha contains the ingredient alpha-lactalbumin, which helps with the absorption of nutrients and promotes a healthy gut. The product also restores ovulation in 95% of PCOS women.
Other potential causes of bloating include food intolerances. There is some evidence to show that raffinose, a carbohydrate found in many veggies including broccoli and cabbage, can cause an increase in gas production which results in bloating, this is particularly likely to occur in sufferers of PCOS due to their abnormal gut microbiome. Eating a variety of different greens will allow your gut to absorb different nutrients that are found in each vegetable. If you think you have a food intolerance, we recommend speaking to your GP for further evaluation.
Ways to manage your PCOS bloat
Use supplements
As discussed earlier, bloating is often caused by hormone imbalances which become more complicated when you are not ovulating. Learn more about Inofolic Alpha.
Regular exercise
This can be one of the most mentally challenging things to do when your PCOS symptoms are flaring. The idea of working up a sweat whilst feeling bloated and tired is enough to put anyone off. Just remember that by doing it you are going to be giving yourself the best chance to manage your symptoms. The NHS recommend exercise as their first way of managing bloating. This doesn’t have to be overly strenuous; a brisk walk for 20 or 30 minutes can help aid digestion and improve your metabolism.
Manage your diet
Having smaller and more frequent meals, such as eating every four hours instead of three large daily meals, may help you digest more easily without feeling overly full and sluggish. Make sure each of your meals includes a wholegrain carb such as brown rice, a vegetable and a lean protein such as tofu or chicken, and avoid greasy and deep-fried dishes.
A simple test you could try to identify food that may cause you to bloat is to keep a food diary of everything you eat for a week or 2 and if you are bloating that day? Then take a break from those foods you suspect are causing you to bloat for a few weeks to see if you notice any changes, and when introduce it back into your diet, does it cause you any discomfort? This is a great way to see what foods agree with your body and what doesn’t so when you speak to a Doctor or Dietitian about your suspected food intolerances they can help you find a healthy way to manage your discomfort without missing out on essential nutrients to support your healthy diet.
If your bloating is, alongside other symptoms, causing a strain on your mental health, you might be interested in reading our advice on PCOS & Anxiety: Everything you need to know
To see how Inofolic Alpha has helped our customers, have a read of our real life success stories.
