... In Bloating Bad Episode#1 we read, The Symptoms, The Causes and The Disorders associated with bloating,
In Episode#2, we help you escape.. or rather prevent yourself from the wrath of Bloating...
For many people, the cause of excessive gas in the intestines boils down to: inadequate protein digestion (causing some foods to ferment), inability to break down sugar and carbohydrates fully (certain complex sugar compounds need the presence of enzymes to be digested fully, yet people can be lacking these), and imbalances in gut bacteria. An imbalance can lead to a bloated stomach and excessive gas.
Start by determining if you might be dealing with an underlying health issue that can cause bloating.
Excerpts from Bloating Bad - Episode#1:
Constipation: The biggest reasons for constipation include eating too little fiber, not drinking enough water, being too sedentary/avoiding physical activity and stress.
Food Allergies or Sensitivities: The foods that cause gas include dairy products, gluten-containing foods (most bread, pasta, rolls, cereals, etc.) and certain kinds of carbohydrates called FODMAPs. FODMAPs can be tricky to rule out, since there are so many different kinds and everyone is unique in terms of tolerability. An elimination diet can help you pinpoint which foods might cause bloating because they’re not being properly broken down and digested.
The Best and Worst Foods for Bloating
To keep things “flowing” smoothly, you want to make sure to eat a high-fiber diet, aiming for about 25–30 grams every day or even more. This isn’t too difficult when you eat plenty of whole foods, including veggies, fruits, nuts/seeds, and some ancient grains or legumes. It can certainly help you to track your symptoms after eating certain foods known to cause bloating, but remember that bloating is caused by your entire lifestyle, not just the food on your plate.
Other Tips and Supplements that Can Help Fight Bloating
Talk to Your Doctor.
Get Some Exercise: Being active helps your digestive system function optimally, since it can fight constipation, keep circulation moving and move lymphatic fluid through your body, which essentially helps you “detox.” 30-60min.However, Overtraining causes the body to go into a stressful state.Stress makes for poor indigestion and disturbed fluid levels in the body.
Drink Enough Water: To make sure fiber can do its job correctly, Staying hydrated is essential for beating bloating, but when it comes to beverage choices, choose wisely.
Reduce Stress: Stress and anxiety impact digestion in a big way. That’s because your gut and your brain communicate very closely via the vagus nerve, aka your “gut-brain-connection.”Being anxious or sad can cause changes in this line of communication and your brain to divert attention away from proper digestion in an effort to conserve energy and use it elsewhere. High amounts of stress increase cortisol levels, which can alter blood sugar levels and change the way that other hormones are secreted, sometimes causing you to become overly hungry, constipated and to store fluids.On top of this, being stressed doesn’t make it very easy to eat a healing diet and instead usually leaves you reaching for comfort foods that commonly trigger bloating. Combine a sluggish metabolism and digestive system with too many heavy foods, and you’ve got a recipe for disaster.
The solution? Do what you can to practice mindful eating and to lower stress however possible, including exercise, meditation, prayer and spending more time doing things you love.
*FODMAPs - FODMAPs are short chain carbohydrates that are poorly absorbed in the small intestine. The term FODMAP is an acronym, derived from "Ferment-able, Oligo-, Di-, Mono-saccharides and Polyols". Although FODMAPs are naturally present in food and the human diet, FODMAP restriction has been found to improve symptom control in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders(FGID).