Give us this day our daily…..Bloating

Posted on June 13, 2019June 13, 2019 by Andrew Orr

Many people do not realise that the cause of their daily bloating may in fact start with their daily consumption of bread.

I always used to comment that when I was in travelling through Asia and eating all the great fresh foods over there, that I was feeling really good. I never got that bloated feeling that most people often get each day.

On arriving back home, I would always suddenly start to get stomach cramps and bloating for no reason. I find this quite ironic as most people have a perception that you are going to get food poisoning etc if you go overseas. I have never ever been sick in all the years of travelling there. Actually it is always the opposite, I always feel better when I eat the foods there.

Having ruled out bugs and parasites etc, I was starting to go a bit crazy as to what was going on. Then one day I didn’t get the bloating anymore.

What did I do that day?

Was it a virus just getting out of my system, or was it a food that I missed that day?

Then it all dawned on me that I had not eaten bread that day. I’m not a big bread eater anyway, but the next day I tried out my theory and ate some bread. Bingo!

I had bloating and pains all day again. So much for supposedly being a healthy staple food. While travelling in Asia, I didn’t have bread or many refined foods at all and that is probably why I always feel better when I go there.

Many people suffer bloating caused by bread

Actually many people suffer from bloating each day, caused by bread, and some suffer it quite severely. Some to the point that they actually look pregnant with it. Many people’s bloating and weight issues are caused from over consumption of bread and other refined flour foods. Many people lose weight just by giving up bread alone. The sad fact is many people continue to eat bread even when they know it is causing them bloating and pain etc.

When you look at the average Australian diet, we live on the stuff. Toast in the morning, sandwiches at lunch and sometimes we have bread with our dinner too. In this day and age, there is no reason to eat as much bread as we do. There are so many more healthy food alternatives available to us today, but we all go for the gut filler and bloater every chance we get. It’s quick and it makes you feel full, temporarily anyway.

Bread is just a filler to help you fill full

Actually if you look at the history of bread, it was born through poverty. It was born out of necessity when there was no other foods around and it gave the perception of being full. The trouble is the first breads were semi good for you as they were very dense and full of whole grains. Not this refined rubbish, full of chemicals and additives, that make it last for weeks. These days, weevils won’t even live in it and some kids can even get hyper on it because it can be laced with that many preservatives.

Gluten, yeast and other additives

Besides all the additives in bread today, there are two main ingredients that make many people have digestive issues. One is gluten and the other is yeast. Yeast is a rising agent and it can surely make the stomach bubble and rise too. Then the refined grains containing gluten also causes inflammation in the system. The other disturbing thought about bread it that it is really just flour and water. Flour and water makes glue and that’s why it clogs so many people’s bowels up each day. The gluten can also cause loose bowels for some people too.

Many people also have a misconception about the different types of bread too. Many people choose brown bread over white thinking it is a healthier option. Wrong!

Brown bread is just white bread with a tiny bit of wheat germ added and a splash of colouring to make it brown. Even when you do find a semi decent option, with the many breads out there, it still really isn’t a really healthy option. Again it is just a filler and there are many more foods out there with much more nutrition, and again it won’t make you bloated. We also now know how bad refined grains are for you.

Gluten free does not mean healthier

Don’t think for a moment that Gluten free is a healthier option, because it isn’t. It is still refined grains, minus the gluten. It is still inflammatory due to lectins and leptins and other things in the grains. Many gluten free products also contain a lot more sugars and emulsifiers too. It is best to go grain free than go gluten free.

Eating other foods instead of bread

I must admit that there is nothing quite like the smell of freshly baked bread, but that doesn’t make it good for you. The other hard thing about it is it is really hard not to give it to our kids, especially if they are going to school.

But I also know that with cooler packs now, there are many other options that we can give our children to take to school. Moderation is the key here. Have a look at some of the health snack options you can use instead of bread and refined flour products.

All of us need to cut back on the stomach glue (bread) and start eating some healthier foods such as salads, lean proteins, nuts, seeds, veggies and fruit. It isn’t all that hard.

Instead of eating that meat and salad sandwich tomorrow, how about just having the meat & salad. It is a much healthier option and it won’t bloat you either. Some nice sliced ham off the bone, or tuna, or chicken, and a lovely Greek salad and hey presto, we have a great healthy lunch option.

Other foods that may cause bloating

There are other may other things in our diet that cause bloating such as alcohol, oats, sugars, chocolate, fermented bean paste (miso) etc that people also need to be aware of. Overindulgence in all of these things can all lead the stomach to overload and cause bloating and pain.

One more thing, “no”, you just can’t take medicines and supplements to make the bloating go away and still eat the foods that cause bloating. It doesn’t work that way. You have to remove the cause, otherwise the problem will continue no matter what you do.

So next time you look like you have added two clothe sizes, with a stomach full of wind, remember that it may just be from the bread that you have just eaten beforehand. If you are getting bloating each day, it is a good idea to talk to your healthcare provider about this and look into the cause of your issues. There are simple testings for food allergens and your healthcare provider is trained to know what to test for and look for in your diet as well. There may also be an underlying disease state being missed as well.

Take care

Regards

Dr Andrew Orr

-No Stone Left Unturned

-Women’s and Men’s Health Advocate

Foods That Can, and Do, Cause Constipation

Posted on April 17, 2019April 17, 2019 by Andrew Orr

Many people have trouble moving their bowels on a daily basis and are none the wiser as to why this happens to them. Many do not realise how bad for their health it is not to move your bowels daily and many people just think it is normal for them to not need to get things moving each morning.

Of course some people have conditions, that cause constipation, and these need to be ruled out too.

Conditions such as Endometriosis, Pelvic Inflammatory disease, IBS and other bowel disorders can all cause chronic constipation and inflammation in the bowel

But for most people the clogging of the back passage is caused by what they are eating and lack of foods that contain real fibre and water to keep the bowels moving.

Lack of proper hydration and stress is also a factor too. But when it comes to proper fibre, many people are just eating the wrong foods. Many of the foods people are having on a daily basis, thinking it is fibre, are actually closer to being cardboard and the effects on the bowel are just as bad.

So what are the foods that are causing a blockage in peoples elimination pipes.

1.Fast Or Prepared Foods

Those ready made meals and takeaway meals may be convenient, but they could cause a backup. Most are low in fiber, which you need to help food move through your system.

2.Fried Food

Fried foods are full of fat, lack fiber and are hard to digest. When food moves through your colon slowly, too much water can be taken out of it. That makes for a hard, dry stool.

3.Cakes, Sweets and Pastries

Pastries, cookies, and other treats with refined sugar are low in fiber and fluids, and high in fat. Many people think that because they contain grains, that they are good for you. But nothing could be further from the truth. Wheat grains are actually inflammatory and cause disruption to the digestive system. There is actually more fiber in whole foods such as fruit and vegetable. Grains are refined grains are not good if you’re having trouble keeping things moving. Satisfy your sweet tooth with some fresh fruits and yogurt. Your tummy will thank you for it.

4.Breads

Bread is basically made from flour and water and what does flour and water make? Glue that’s what it makes! That is what it turns to in your stomach and bowel too. Plus refined flours are made from inflammatory grains and these cause disruption to your digestion and bowel too. Too much bread will give you hard, dry stools and also mess with your digestion. It’s also made with low-fiber flour. The whole grain variety may be a little bit better, but not much. If your digestive system is shot and you are having trouble getting things to move, time to ditch the bread. We don’t need to eat it anyway.

5.Caffeine

A couple cups of teas coffee makes some people race to the bathroom, but it can have the opposite effect, too. The caffeine in coffee and tea are diuretics and soft drinks can keep your body from holding onto water, and you need water to stay regular. If you’re constipated, check how much tea and coffee you might be drinking and make sure you drink plenty of water after each cup of caffeine.

6.Alcohol

Alcohol can definitely dehydrate the body make it hard for your body to hang onto water. This can then cause gastrointestinal inflammation, upset the liver function and then cause constipation.

7.Eggs

Eggs are really good for us and they are high in protein but low in fiber. But, you don’t have to stop eating them though. Just add some high-fiber foods into the mix. Add some greens with them when you eat them. Try an omelet with fresh spinach and tomatoes.

8.Well Done Meat

Meat is a great source of protein but when its well-done and over cooked, it is lacking in fiber, that juicy steak needs to be a little less cooked (medium rare) and balanced with a side of nice green veggies, or salad. This will help get it comfortably through your digestive system.

Some Fiber Facts.

Veggie and whole Fruits (not dried fruits) have more fiber than cereals and grains and as they contain water and other nutrients needed to keep the bowel hydrated and moving properly. Time to ditch the cereals and start eating some more whole foods instead.

Oh… and don’t forget the prebiotics and probiotics to keep healthy gut flora/microbiome and keep the digestive system functioning properly.

Of course we should drink plenty of water and also make sure you get some electrolytes into your diet daily too. This will help keep your bowels working the way they should work, rather than the way they have been.

If you are having trouble with chronic constipation and getting your bowels to move daily, then give my clinic a call and book in a consultation where we can help you get your digestion back on track again.

Take care

Regards

Dr Andrew Orr

-No Stone Left Unturned

-Women’s and Men’s Health Expert

Western Diet Permanently Alters the Immune System & Alters Gene Expression

Posted on April 17, 2019April 17, 2019 by Andrew Orr

For many years we have been trying to explain to people how their diet is a major factor in their current health and how a poor diet can actually cause expression of many inflammatory disease states within the body. There is now research which shows how the western diet permanently alters the immune system and alters gene expression.

New research has shown that our immune system responses to the Western diet very similar to how it reacts to infection by dangerous bacteria. The research was led by the University of Bonn in Germany and published in the journal Cell.

One of the disturbing results of the study is that the longer we consume a high GI, highly refined foods, and Western diet, that it can make the immune system become hyper-responsive to inflammation triggers. We know that a diet in highly processed foods and refined carbohydrates actually causes high inflammation in the body.

The longer we eat this way, these long-term changes may contribute to type 2 diabetes, arteriosclerosis, inflammatory bowel conditions, cancers, gynaecological conditions, and several other conditions wherein inflammation is thought to play a part, and which have been linked to consumption of a highly refined Western based diet.

The Western diet altered gene expression

The new research showed that just after just 1 month, there were changes throughout the bodies that are similar to the strong inflammation reactions that occur in bacterial infections. The researchers showed that an unhealthy high GI/highly refined diet led to increases in certain immune cells, which were a sign of inflammation and an infection like process. They also found that the Western diet had switched on many genes in the body that would also express many disease states and inflammatory processes in the body.

The researchers concluded that findings highlight the dramatic impact that the wrong kind of food can have, and that they have important implications for society, especially for children who grow up with this highly inflammatory based diets and consume them longer.

The researchers concluded that adults and children have a choice of what they eat every day. We should enable everyone, especially children, to make conscious decisions regarding their dietary habits. The new research also highlighted that dietary habits and the foundations of what a healthy diet is, need to become more prominent in our education system and it needs to start at a younger age. We also need to re-educate adults on what a healthy diet is as well

At my clinic, we can help people to know what a healthy diet is and this education is also passed onto people we help with inflammatory disease states.

We always promote a Primal/Low GI/grain free diet to all our patients so that they can be healthier, have less inflammation in their bodies and live longer and happier lives.

Regards

Dr Andrew Orr

-No Stone Left Unturned

-Women’s and Men’s Health Expert

Food additives and emulsifiers may increase inflammation and anxiety

Posted on January 29, 2019January 29, 2019 by Andrew Orr

A wide range of foods contain ingredients that we call emulsifiers. A new study has shown that these compounds can produce both physiological and behavioural changes.

Bread and many other common foods we eat daily contain emulsifiers and other additives.

Food additives have always generated a great deal of attention as they can lead to exacerbating many health conditions, or even be the cause of some health issues as well. Recently, emulsifiers have been drawing fire and rightfully so.

Manufacturers have been using these chemicals to alter food’s texture and extend its shelf life for years and they are not good for our health. These emulsifiers are found in many foods such as bread, chocolate, margarine, processed meats, and more.

Earlier studies have shown that emulsifiers can alter the microbiome of mice, causing low-grade inflammation and increasing the risk of obesity and metabolic disorders. But now a study in humans concluded that gut bacteria “can be directly impacted by these commonly used food additives, and these additives also subsequently drives intestinal inflammation.”

Recently, researchers from Georgia State University in Atlanta set out to see if these emulsifiers also influenced mental wellbeing. The focussed on two commonly used emulsifiers — carboxymethylcellulose (CMC) and polysorbate-80 (P80).

The Microbiome and Psychological health

In many recent studies scientists have already described a clear pathway between the gut and the brain. These studies have shown that our gut health and the health of our gut bacteria can have a substantial influence on our mental well-being. Most of the studies concluded that lack of good bacteria in the gut and overuse of antibiotics could significantly alter the microbiome, anxiety levels, and social behaviour over the long-term.

This most recent study investigated whether P80 and CMC might alter our mental state. The team added CMC and P80 to the drinking water of recipients for 12 weeks. They then measured the changes in the microbiome, behaviour and other physiological changes as well. The results showed that these emulsifiers caused general systemic inflammation, which extended to the brain and to behavioural changes. The researchers published their findings in the journal Scientific Reports.

The impact of emulsifiers

The scientists showed that the emulsifiers did impact good gut bacteria, but in different ways for male and females. They also showed that the changes in behaviour were different between the sexes. Males tended to have an increase in anxiety, where the females tended to have a reduction in social behaviour.

While it is not known how these emulsifiers affect behaviour, it is speculated that the inflammation they produce affects signalling pathways in body tissue and parts of the brain. The gut also contains branches of the vagus nerve, which has a direct link to the brain. The researchers said that more research is needed into this very important area of medicine.

In recent years there have been increase levels of anxiety and mood disorders in our western society. While there are many other factors to the increase of anxiety and mood disorders, such as stress and lifestyle changes, the researchers have questioned if these additives may also be playing a part in this as well.

For now, the researchers recommend that we should really look at how these food additives impact our microbiome and gut bacteria and increase systemic inflammation in the body. It is great to see that science has now showing, beyond a shadow of a doubt, that the microbiome plays a significant role in our overall health. Not just our physical health, but our mental and emotional health as well.

This is why I always recommend health diet and lifestyle changes for every condition I help with. This is also why I promote the use of healthy beneficial bacteria (probiotics) daily in our diet as well. Good health always starts with good diet. Good health always starts with a healthy gut/microbiome as well.

Take care

Regards

Dr Andrew Orr

-Women’s and Men’s Health Expert

-No Stone Left Unturned