Learn how to reduce BLOATING Fast with these 8 proven ways to get rid of a bloated belly. While eating the wrong foods can bloat, eating the right foods and taking the right steps can help relieve bloating.
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A bloated stomach is an unattractive, unpleasant and, sometimes, embarrassing thing. While excess water retention can cause parts of your body to look swollen bloating is usually caused by having too much gas in the gastrointestinal tract. Normally Gas that has built up in the stomach will rise up the esophagus and come out as a burp. But when the gas builds up in the loops of the small intestine, you’ll experience a heavy, full feeling. The trapped gas will cause the belly to swell, the skin to stretch, and, many times this can cause the stomach to ache. So today, I want to go over eight things that you can do immediately to reduce and prevent bloating. First you’re going to want to limit the foods that are known to cause bloating. Bloating is usually caused by something we eat so reducing these foods from our diet will go a long way for fixing this problem. Foods like onions, cauliflower, beans, and lentils can be major contributors to the bloating you might be experiencing from time to time. That’s because they contain what are known as FODMAP carbohydrates. These types of carbs cannot be digested. Instead they’re fermented by gut bacteria in the colon. This produces gas and may cause discomfort and bloating. In one study, two groups were given either a low of high FODMAP diet for two days. The high FODMAP group had a greater level of gastrointestinal discomfort and bloating and they were much more slugish.(1) The good news about beans is that you can reduce the FODMAPS in beans by soaking and sprouting them. This won’t completely get rid of them, but it’ll help with bloating. Other than beans you’ll want to also avoid things like carbonated drinks. When you drink soda, seltzer, or tonic you can’t help but swallow a lot of gas, in the form of carbon dioxide. That gas will end up in your small intestine causing you to feel bloated. Out of all the carbonated drinks out there one of the worst in relation to bloating is beer. That’s because it also contains fermentable carbohydrates like barley and maize, which can further contribute to gas build up and bloating. Dairy products can also cause bloating especially since 75 percent of the population has a lactose intolerance. Lactose is the sugar in milk and lactose intolerant people aren’t able to break it down. This can lead to gas, cramps, diarrhea and of course bloating. The last group of foods you may want to look out for are cruciferous vegetables, such as broccoli, cauliflower and brussels sprouts. While all of them are very healthy and they contain lots of fiber and essential vitamins and minerals. Unfortantely, they’re also high in FODMAPs. So if you’re struggling with bloat and you eat a lot of cruciferous veggetables I suggest experimenting by cutting them out…
(1) Gastrointestinal symptoms and lethargy were significantly induced by the high FODMAP diet in patients with IBS
(2) Regardless of status, the subjects ingested 11.9% less after 40 chews than after 15 chews.
(3) Increased meal frequency may likely decrease hunger, decrease nitrogen loss, improve lipid oxidation, and improve blood markers such as total and LDL cholesterol, and insulin.
(4) Most subjects experienced mild gastrointestinal distress (gas, bloating) after 10 g and severe symptoms (cramps, diarrhea) after 20 g. These data suggest that the evaluation of patients with “functional” gastrointestinal complaints should include careful inquiry into the use of products containing sorbitol.
(5) SIBO is a very heterogeneous syndrome characterised by an increased number and/or abnormal type of bacteria in the small bowel.
(6) Based on this pilot study results, we can suggest that the probiotic herein used has a higher efficacy than metronidazol in the early clinical response of patients with chronic abdominal distension and SIBO.
(8) Peppermint oil is a safe and effective short-term treatment for IBS.
(9) Eating a large amount of fiber in a short period of time can cause intestinal gas (flatulence), bloating, and abdominal cramps. https://medlineplus.gov/ency/article/002470.htm
(10) Treating Sibo with Floraster