From serious health problems to poor nutrition, bloating can be caused by many factors. Because your stomach bulges and hurts, you can sometimes feel discomfort even after eating a minimal amount of food.
A doctor shares five simple tips to help cope with persistent bloating.
1. Reduce your soda consumption
While an ice-cold glass of soda goes well with just about anything, it can be detrimental to your gut health.
Your gut is home to trillions of bacteria that form your unique microbiome, which affects your skin, digestive system, and even brain health.
“Having a lot of bad gut bacteria can cause health problems. Excessive amounts of sugar can actually feed unhealthy gut bacteria and give you an unhealthy microbiome. So drinking a lot of sugary drinks like soda can increase the number of unhealthy ones.” intestinal bacteria, and then can worsen bloating,” says gastroenterologist Alexandra Alisova exclusively for MedicForum.
Although the best option would be to completely abstain from sugary drinks, the doctor explained that reducing consumption from two cans to one per day also may matter.
2. Eat more fermented foods
From kombucha to sauerkraut, miso to yogurt, fermented foods are loaded with beneficial gut bacteria that can help combat bloating and improve the health of your microbiome. The doctor recommended to start by eating fermented foods at least several times a week.
3. Take Probiotics
If you're not a fan of fermented foods or can't tolerate sour tastes, another option is to take a probiotic daily.
“Technically, this shouldn't replace eating good fermented foods, but a daily probiotic containing at least three to five billion colony-forming units may be beneficial for your gut, gut microbiome, and bloating issues,” says Alisova.
Dr. said that many of his patients saw great results after making just this simple change.
4. Drink peppermint tea
This warming drink can help relieve gas and bloating by increasing the movement of food through the digestive tract.
“Essentially, it relaxes the muscles in the digestive tract, and this allows gases to move more freely through the digestive tract. If you have problems with bloating, I would recommend drinking one or two cups every day.”
5. Avoid dairy and gluten
The doctor explained that there is a high percentage of people who are lactose intolerant and should therefore avoid dairy products to minimize the risk of bloating. About seven percent of the population also suffers from gluten intolerance.
This is the percentage of people who, when they eat gluten, develop symptoms such as stomach and digestive problems. They may experience weird itching, rashes, and even muscle and joint pain.
“So if you have a problem with bloating, I would say just try cutting out dairy and gluten for a few weeks and see.” how your bloating may improve.”
However, there is no conclusive evidence that a gluten-free diet will benefit those who do not have gluten intolerance or celiac disease.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.