Glenville Nutrition

Clinics, Courses, Centres

Dublin 01-4020777
Galway 091-726344
  • Book Now
  • Make an Enquiry
   
  • Home
  • Book/Enquire
    • Book Now
    • Make an Enquiry
  • Clinics
    • Your Nutrition Consultation
    • Clinic Prices
    • Clinics
    • Patient Testimonials
  • Tests
    • Clinic Tests
  • Media
  • Research
  • About Us
    • Our Team
    • Experience
    • About Our Clinics
    • Upcoming Events
  • Blog

Beat the bloat this summer and optimise your digestion

June 10, 2022 by Heather

Many of us have plans to get away over the next couple of months, whether at home or away. But for those with sensitive digestion, being out of a regular routine while on holidays can cause digestive havoc.  Read on for some tips on relaxing the routine while away without wreaking havoc on digestion.

What causes bloating?

Bloating is often caused by bacteria in our gut fermenting our food and producing gas. This gas can take up lots of space and irritate gut nerve endings causing discomfort and pain.  While a healthy microbiome does include lots of bacteria, we need to have the right balance to keep our gut working well.

Gut health is incredibly complex and lots of factors can disrupt this delicate balance. These include stress, hormones, certain medication and of course what we eat and drink. When away, many of us are out of our regular routine and might be eating different food or consuming more alcohol than we would at home, which can upset our digestion.  So what can we do?

  1. Keep an eye on obvious triggers 

These will differ from person to person, but common triggers include too much alcohol, sugar or starchy carbs like bread and pizza and too much dairy, for those who are sensitive to it.  These foods can cause a lot of bloating, especially if you are not used to eating them in larger quantities.  If you do have sensitive digestion, then try to limit the foods that you know are a problem for you. Instead of having a full pizza, share one. Or have a glass of water between every glass of wine.  And if you do get a flare up, then pull back and have a very simple diet for a day or two until things calm down.

  1. Think about how you eat

It’s not just what we eat that changes when we are away, it’s also how we eat.  When away we tend to eat out more and this can mean that we are eating bigger portions than we are used to at home – step away from the buffet!!  We can also find ourselves eating later at night and this can lead to not only bloating but also heart burn.  Advice is to watch your portion size, especially if you are feeling bloated.  And if getting heart burn, try to have a smaller meal in the evening and limit the amount of liquid you drink with your evening meal.  Staying upright for a couple of hours after eating can also help.

  1. Keep things moving when on the move….

It’s not a very sexy topic, but being constipated can be a cause of bloating.  When away and especially when travelling, many of us are out of normal routine, eating at different times and with less opportunity to use a bathroom comfortably.  It’s also easy to forget to drink enough water and this is not just an issue when travelling but also when on holidays, especially somewhere hot and one of the main reasons why children can become bunged up too.  To keeps things on track, make sure you have plenty of fibre the days before travelling (healthy smoothies, salads, soups, wholegrains, fruit….), stay away from fizzy drinks the day you are travelling, drink plenty of water and try to get up and move around if travelling for a longer time.

When away, try these three tips to keep things moving

  • keep your water intake topped up, especially if hot
  • add 1 – 2 tbsp ground linseeds (also called flax seeds) to your breakfast in the morning, stirring them through yoghurt
  • eat 2 kiwi per day, clinically proven to help with constipation

What to pack to support digestion

If you are prone to bloating or IBS symptoms, then packing two other things can also help

  • Peppermint tea. Peppermint has been shown to help to relax the gut and reduce spasms associated with IBS and bloating.  Try drinking peppermint tea after meals to ease symptoms.  Peppermint tea bags are fine and really handy for travelling, but if you can get it, fresh mint is tastier and may be more effective.
  • A probiotic supplement can also be helpful. In clinic we use many different probiotics, depending on the microbiome test results of patients. But for travelling, look for one that does not need to be refrigerated like the NHP Advanced Probiotic Support and start to take it a few days before you travel. And if you are travelling to somewhere more exotic, taking a type of probiotic called Saccharomyces boulardii can be very helpful in preventing and also in dealing with traveller’s diarrhoea.  Start 1 per day a few days before travelling and increase to up to 4 per day if symptoms strike.

Happy holidays!

If you would like more information about the services we offer, including testing, please get in touch.

Filed Under: Blog, Digestion, immune, News

Get a Call Back

Enter your details below and we’ll call you back for your free, no-obligation discovery call with one of our nutrition team. Start your journey to better health today.




    Would you like to join our mailing list?

    Testimonials

    I just wanted to let you know that we had a beautiful baby. Please pass on our sincere thanks, we really appreciate it and obviously the fantastic result we achieved! Thanks to you for your very efficient and kind care during this time.A happy couple from Dublin
    Thank you so much for all your help and support. We cannot believe our little miracle is here, I feel like we have won the lotto! I definitely think it was all the changes we made, she is a product of good nutrition!Anon, Carlow
    I want to thank you for helping us both this year. Not only has my colitis settled down and I feel much better, you were also a huge part in helping us achieve our ultimate goal of getting pregnant. We will both be eternally grateful for this and thank you sincerely. D&GS, Galway
    Compared to my last test 8 months ago the morphology increased from 3% to 35% and my DNA Fragmentation went from 37% to 22%. I could only have achieved these results with your assistance and expertise and would like to thank you for all the guidanceEP, Limerick
    Thankfully we dramatically improved the quality of my eggs and were left with one viable embryo which went on to be a successful pregnancy! We are over the moon and thrilled with our little girl. I just wanted to send you an update to let you know and perhaps to give hope to others in a similar position and unsure about whether to try the nutritional approachSinead, Dublin
    I feel so alive and energised. The added bonuses are a healthy BMI, normal cholesterol levels, 20kgs lighter and a reduction to my metabolic age by 20 years+. It has been so worth all the time and effort to create this new healthy lifestyle. Thank you for all your excellent advice and encouragement. Your professionalism and attention to detail has brought me to this transformed new state, a new me!Maria, Dublin
    Since my first appointment the improvement in my health is amazing. Symptoms of my Inflammatory Bowel Disease have decreased and my energy levels have increased. My hair has become more conditioned and my nails are less brittle. I can honestly recommend a visit to Glenville Nutrition Clinic for a particular illness or as a boost to your general wellbeing E.K, Galway
    I FINALLY I lost all the extra pounds I was holding for two years, and my digestion improved MASSIVELY!! Nothing compared to when I first came looking for help!! I WILL ALWAYS BE SO THANKFUL FOR THAT, you wouldn't believe how much good you did for me, I was lost. Fitness Instructor, Dublin
    My journey with Glenville Nutrition has made a vast improvement in my health and well-being. You’ve helped me to adopt a completely new approach to food and healthy eating. To date I have lost 26 lbs. In just 7 weeks my cholesterol dropped from 5.8 to 4.4. My arthritic joints have vastly improved and I look forward to my daily walk. Friends and family have complimented me on how well I look!! Again my sincere thanks & appreciation of your excellent blend of professionalism, encouragement and compassion. Kathleen, Galway
    I had expected the physical benefits, but the mental and emotional benefits were unexpected and glorious. I cannot recommend Glenville Nutrition highly enough. I think it is fair to say that working with them changed my life. Sometimes you don’t even realise how bad you feel until you start to feel better. That is a gift that you can give yourself. Sincerest thanks for all you did for me.Aisling, Kilkenny
    I am so thrilled with having met you at Glenville Nutrition. The advice and supplements I have received is helping me enormously. I am feeling 1000 times better since I first started.Patient, Dublin

    Sign Up To Our Mailing List




      Better to be vegan?

      Glenville Nutrition chats with Newstalk’s Andrea Gilligan about whether a vegan diet can reduce your biological age

      Nutrition for male and female fertility

      Learn key dietary approaches and essential nutrients for both male and female fertility here or watch Glenville Nutrition in action on Virgin Media

      Could digestive enzymes help you?

      For some of our patients, digestive enzymes play an important role in reducing ongoing symptoms of bloating or reflux.  Glenville Nutrition explains more here

      14

      Copyright © 2025 · Enterprise Pro Theme on Genesis Framework · WordPress · Log in


      Glenville Nutrition Clinic
      Phone: 01 402 0777
      Email: clinic@glenvillenutrition.ie



      Copyright 2025 Glenville Nutrition
      Privacy Policy
      Terms & Conditions