How To Get Rid Of Bloating?

How to get rid of bloating? Bloating is caused by excess gas such as oxygen, carbon dioxide, nitrogen, methane that is in the gut.  Here are some of the things that can cause bloating or gas which is:

• Swallowing excess air
• Constipation
• Increased fluids in your bowels
• Food intolerances like lactose or fruit intolerance
• Imbalances in the gut microbiome
• Eating foods that are fermented in your colon whether it be fiber or sugar alcohols.

How to get rid of bloating? Photo credit: iStock-Staras

Other things that are linked to bloating are stress, anxiety, weight gain, high fat meals and changes in your menstrual cycle. Women experience a good amount of bloating during the time they have their period.

When you eat foods that have insoluble and soluble fiber or contain sugar alcohols that can potentially cause gas and bloating. Some of the specific foods that can possibly cause bloating are:

• Vegetables: broccoli, Brussel sprouts, cabbage.
• Whole grains: wheat, oats, bran.
• Fruits: apples, oranges, peaches.
• Legumes: beans, peas, lentils, etc.
• Drinks: carbonated sugary beverages that are soda like.

But this is not always the case with some people and what causes the bloating is the undigestible fiber and sugar that ends up in the large intestine. And this bacteria ferments it which leads to increased gas.

If you are lactose intolerant, and if you consume any type of dairy this will cause you bloating. Lactose is a sugar found in milk and many people in our society are lactose intolerant. Some of the symptoms of lactose intolerant are bloating, belching, stomach pain, increased gas, etc.

Research studies have shown that constipation affects about 14% of the population in the world. Some of the things you can do to improve constipation is:

• Drink up to 8 glasses of water daily.
• Exercise up to 30 minutes a day regularly whether it be cardio or weight-training. This can help to keep your bowels regularly.
• Increase your daily fiber intake from 25 to 30 grams of fiber. That fiber would be nuts, seeds, whole grains, fruits, vegetables, etc.

Some Tips To Help Relieve Bloating

Probiotic supplements can help with bloating tremendously if you have this condition. In fact, our company, Ethical Inc has a great probiotic that can help with any bloating you may experience in your gut such as Probiotic – Ethical Inc

Research studies have shown that probiotic supplements can help with producing good bacteria in the gut while relieving bloating symptoms.  Reducing salt intake can help with relieving water retention in the gut. If you reduce your portion consumption in chips, fried foods, chocolate, etc. that can help tremendously in minimizing any type of water retention or bloating.

Some other things that can help with the reduction of bloating is limit how much gum you chew and eating too fast.

The Bottom Line is bloating is caused by a variety of dietary and lifestyle factors. And if you minimize certain dietary factors such as limiting your sodium and soda intake. And monitor how much sugar you consume this will help tremendously in minimizing any type of bloating.

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References

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