There are many reasons why we bloat, and it is more common in women than in men. The most common reason is the result of candida albicans. There is so much information on the net about candida that it can be overwhelming. Simply put, candida is a yeast that lives, under healthy conditions, in everyone.

It favours places like the gastrointestinal and reproductive tracts, where it peacefully helps to digest food and fends off bacterial invaders. It is not meant to begin one of its essential tasks until its host is dead, when it moulders and ferments the human corpse from the inside out.

Until then, it is kept in check mostly by a suitable pH (acid/alkaline balance) and by competition from other friendly microbes. However, the idea that pharmaceuticals such as antibiotics, birth control pills and antisteroidal drugs can tip yeast growth into overdrive by wiping out friendly cohabitating bacteria was first suggested by American clinician Chris Orian Truss. It was then popularised by paediatrician William Crook in his 1983 book, The Yeast Connection.

The book was met with scepticism by the medical profession. For decades doctors had dismissed the notion that yeast activities could actually be insidious, and behind the plague of modern ailments, such as irritable bowel syndrome (IBS) and autoimmune diseases, such as multiple sclerosis and arthritis.

Yeast overgrowth was only recognised when it was localised to specific parts of the body, such as oral thrush on tongues coated with a white film, or vaginal yeast infections, cradle cap when yellowish crusty patches appear on the head and other areas of the body.

So many studies and personal experiences have shown that overuse of antibiotics can upset the gut flora balance

However, so many studies and personal experiences have shown that overuse of antibiotics or other medications can upset the gut flora balance and cause yeast overgrowth leading to candida.

This, in turn, causes bloating when various types of food are eaten. I could write about this subject at length. However, the aim today is to give tips to avoid bloating without a full candida diet, in the hope it will offer some relief.

1. Ditch the sugars – all yeasts thrive on sugars and refined carbohydrates. They act like microbreweries in your stomach, fermenting flour, sugar, potatoes and rice, as well as releasing toxins, including alcohol and acetaldehydes, directly into your bloodstream. That is why most candida diets cut out all fruit and dairy, at least for the first 30 days.

Virtually every diet excludes gluten from all sources, including wheat, rye, barley and oats. Its role in the development of ‘leaky gut’ has been confirmed by research (Clin. Gastroenterol. Hepatol., 2012). Cutting out all carbs in the form of grains starves yeast and fungi and can sometimes make all the difference.

Alcoholic drinks only add to the feeding frenzy. Virtually every candida diet advises against yeasty foods such as aged cheese, mushrooms and vinegar, with the exception of raw apple cider vinegar, which should be kept refrigerated. Even artificial non-calorie sweeteners, such as aspartame, should be avoided. A 2014 study showed they induce glucose intolerance by altering intestinal mircobia.

2. Drink water – drinking lots of water is a frequent health recommendation. However, an American doctor, Anup Kanodia, who specialises in the treatment of yeast and dysbiosis, says it is one of his first recommendations, due to the fact that so many of his patients are dehydrated. It is essential to flush away toxins and yeast overgrowth. The advice is to begin by drinking at least 1.5 litres of water each day.

3. Eat your greens – research has shown that changing what you eat can radically alter your gut microbes. One common denominator of a candida diet is to eat lots of vegetables, especially dark, leafy greens. The aim is to get at least 60 per cent of your food in the form of vegetables, says Ann Boroch, author of The Candida Cure. Harvard scientists found that switching from a meat-based diet and snacks of pork rinds to a vegan diet-induced shifts in microbiota in just one day.

4. Take probiotics and prebiotics – it is important to replace any missing good microbes that have been eradicated in the gut. There is scientific evidence that probiotics are helpful for yeast infections and that they combat a number of candida-related symptoms, including acne and IBS, sinus infections and leaky gut.

Choose a probiotic with at least 50 million colony-forming units. You should go for a predominance of lactobacilli and bifidobacteria and a seal on the bottle certifying that it actually contains the number of bacteria it claims.

It should also have a good safety record, a good shelf life and a requirement for refrigeration. Prebiotics are foods that feed good microbes. Foods high in resistant starches include green bananas and lentils. These are fermented by gut bacteria, which result in short chain fatty acids, a primary energy source for cells in the colon and also bring anti-inflammatory and anti-carcinogenic properties.

Finally, it is also important to de-stress. This can be a difficult task. However, stress activates the adrenal glands, releases the stress hormone cortisol, which in turn tells the body to release stores of glycogen to fuel a fight or flight reaction. Because we do not follow through with fight or flight, the reactions feed into the body, causing raised blood sugar and a dramatic drop in insulin levels, which in turn, feeds candidiasis.

kathryn@maltanet.net