Let’s face it: even some Healthiest ingredients can leave us bloated. We fill our bellies with hearty lentil salad and nurture cereal bowl, only to realize that our jeans feel a little tighter after lunch. This common phenomenon is usually caused by bloating. And while flatulence has a bad rap, it’s like inflammation. We want some, but not too much. Bloating happens to everyone — even health professionals and wellness enthusiasts. Even people who successfully avoid gas-inducing foods will experience bloating. In fact, it is estimated that one in 10 Americans frequent flatulence. If that’s you, don’t fret. Today, we’ll explain helpful tips to beat bloating, as well as share three nutritious, anti-flatulence smoothie recipes to prevent bloating.
Featured image of Michelle Nash.
What is Bloating?
Abdominal discomfort, like gas and bloating, is not limited to holiday parties. It can happen even if you haven’t eaten a large meal. That said, bloating and flatulence are often associated with what and how do you eat, so a few simple changes can help. Finally, bloating is a combination of gas, air, and/or water retention in the stomach and intestines. With bloating, you may feel like there’s no room left in your stomach. Your abdomen feels full, tender, and tight. In some cases, swelling. If you’ve ever experienced it, bloating can be both uncomfortable and painful. Usually, your belly can actually look bigger. When the stomach is full right after a meal, it usually goes away on its own. However, it is often possible to speed up this process. More on that, below.
What causes flatulence?
A variety of factors. As mentioned above, bloating occurs when Gastrointestinal becomes filled with air or gas. This can be caused by something as simple as eating certain foods or drinking carbonated beverages. Some foods produce more gas than others. Furthermore, a food intolerance or allergy – like lactose intolerance (problems with milk) – can cause bloating. In addition, bloating can occur if you eat too much and too quickly. In addition to food, menstrual cycle is another common cause of temporary bloating. Search shows that changes in progesterone and estrogen levels cause the body to retain more water and salt. Hence, flatulence.
How bloating is related to not eating enough
On the other hand, not eating enough—Or trying to eat more low-calorie foods — can cause bloating. This is a two-pronged approach. First, many diets have disproportionate amounts of foods that require more energy to digest (think: raw and cruciferous vegetables, like cauliflower and kale). Our bodies have to work harder to break down tons of raw vegetables. This leads to bloating and flatulence. Second, for people who have a chronic lack of food, the digestive tract slows down. As a result, food moves slowly through the body. It can feel uncomfortable. This explains the heightened sensitivity to satiety and bloating.
Why do some healthy foods cause bloating?
Yes, even a healthy diet can cause gas! Colorful fruit and seasonal vegetables They are good for the body, but sometimes, they are not easy for the digestive tract. In essence, they are all carbohydrates. Complex carbohydrates– those made up of more than one type of sugar until – are called oligosaccharides. And oligosaccharides are found in legumes, such as beans. When bacteria in our gut love these oligosaccharides, they produce nitrogen gas that we excrete as flatulence. It is a normal side effect of eating legumes. What’s more, foods that contain complex carbohydrates — like whole grains and cruciferous vegetables — are also rich in fiber. And a high-fiber diet can certainly cause too much gas and bloating. Fiber is not digested in the digestive tract, so gas buildup can occur from the fermentation of fiber. If you suddenly eat more fiber than usual, you may feel the fiber in your gut. Again, it is only temporary and a normal part of eating more vegetables.
Stress and flatulence
In addition to food, stress and anxiety can cause bloating. Stress slows digestion, causing bloating, pain, and constipation. It puts pressure on your stomach and abdomen. In turn, this upsets two things: hormone balance and neurotransmitter balance. This can create an environment where food is normally digested well but ends up being poorly digested. This leads to gas and bloating. Stress can also lead to other digestive problems, like stomach ulcers and irritable bowel syndrome. At any rate, bloating can be a sign of a more serious medical condition.
When to Seek Medical Care for Bloating
While temporary bloating is common, if you experience frequent bloating, talk to your doctor. Some signs and symptoms to watch out for: if you have persistent bloating, gas or heartburn, stools containing blood or mucus, major changes in bowel movements, or if your symptoms are difficult for operation. Bloating can also be caused by impaired muscle function in the digestive tract. When the muscles that normally move food don’t work properly, gas can build up in the small intestine, causing bloating. In some cases, gas in the intestines can go the wrong way, back into the stomach. Depending on the cause of your bloating, surgery may be required to correct it. Either way, it’s best to see a doctor if you have bloating and pain.
10 tips to beat Bloat
Armed with insights into why bloating happens, let’s dive into simple tips to help get rid of bloating.
1. Do some gentle movements
Physical activity can help the bowels move more often, helping to flush out excess gas and stool. Getting the bowels moving is especially important if a person is feeling constipated. Walking around the property can help reduce air pressure quickly. Furthermore, definitely yoga The poses can position the abdominal muscles in a way that encourages the elimination of excess gas from the digestive tract. This can reduce bloating.
2. Choose Peppermint Oil
Peppermint Oil Capsules may also be useful for undigested and related gases. Manufacturers often market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to reduce bloating. Peppermint works by relaxing the intestinal muscles, helping gas and stool move more efficiently. People should always follow the instructions on the package. Anyone prone to heartburn may need to avoid mint.
3. Give digestive enzymes to drink
If you have been diagnosed with an enzyme deficiency or digestive disorder, digestive enzymes can help reduce bloating and gas. Even without a diagnosis, many people benefit from taking digestive enzymes with their meals. I’ll let the reviews speak for themselves, but here are my top three favorite digestive enzyme companies: Source Naturals, Pure packagesand Mary Ruth’s.
4. Try belly massage
Massaging the abdomen can help get the bowels moving. Massaging along the path of the large intestine is especially helpful. People can follow the steps below to do this:
- Place your hand just above the right hip bone.
- Rub in a circular motion with gentle pressure on the right side of the ribcage.
- Rub straight across the upper abdomen toward the left rib cage.
- Move slowly down toward the left hip bone.
- Repeat as needed.
If the massage causes any pain, stop immediately.
5. Take a warm bath
The heat of the bath can help relieve an upset stomach. Relaxation can also reduce stress levels, which can allow the digestive tract to work more efficiently and help reduce bloating. For more relaxation and benefits, add lavender epsom salt into the bath.
6. Slowly add fiber-rich foods
Eating plenty of fiber helps prevent constipation and bloating. However, keep in mind that eating too much fiber or increasing fiber intake too quickly can cause more gas and bloating. When increasing fiber intake, start slowly and let your body adapt to the change.
7. Exchange carbonated drinks for infused water
Carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar drinks carbonated can also cause foaming and bloating in the stomach. Drink water instead! We have lots of ideas for replenish your water.
8. Toss the sugar alcohol
The sugar alcohols in gum, packaged snacks, and protein bars can cause bloating. These are hard to digest for the gastrointestinal tract (our bodies can’t digest most of them!), which can lead to discomfort. Swap sugar alcohols for more digestible sugars, like raw honey and maple syrup.
9. Consider a probiotic
We need good bacteria in our gut. Hello, probiotics! Join in probiotic supplements May help regulate colon bacteria that can produce gas and cause bloating.
10. Food diary
Eliminate irritating foods with a food diary. After all, food intolerance is the cause of many cases of bloating. They can lead to too much gas in the digestive tract. For people who experience post-meal bloating, monitoring food and drink intake for several weeks will help determine if specific foods are to blame.
Foods that help reduce bloating
For these anti-flatulence smoothie recipes, we focused on a combination of foods that help reduce bloating. For example, cucumbers are high in water and can reduce bloating caused by dehydration. Yogurt is another beneficial food, as it’s packed with probiotics, a type of beneficial bacteria that plays an important role in gut health. When it comes to fiber, focus on berries, seeds (like chia and flax seeds) and apples. Ginger and turmeric are both helpful herbs, known for their ability to soothe digestive upsets. Finally, green tea! It is high in antioxidants and contains caffeine, which helps stimulate the movement of the digestive tract.
3 anti-flatulence smoothie recipes
Without anything extra, try these anti-flatulence smoothie recipes. They’re packed with colorful, nutritious ingredients, but they also taste delicious. They are the place where pleasure and function clash.
