How to Reduce Bloating and Gas
The Main Causes of Bloating
Bloating is a world-wide problem that many people suffer from. Whether it's reacting badly to eating certain types of foods, struggling with digestion or if you eat too many fats and processed foods.
In fact, it was reported in 2016 that 62% of all UK adults had suffered from bloating, and 86% said that they had experienced some sort of digestion problem.
So lets go into some of the common causes of bloating and how they can be dealt with. To ensure that you don't feel dizzy, stuffed or complacent, and have the energy to go about your day as you normally would.
The first main cause is obviously overeating. Since, if you eat more foods than what your body is suited to digesting after a sitting. Then it will take longer for the food to digest, hence causing your stomach to become fuller and stuffed for longer.
Another very significant cause of bloating is eating fatty-processed foods, as fats take longer to digest in the stomach then both carbohydrates and proteins.
So although these foods can seem very appetising, it's probably better to lay off them and eat a bowl of healthy pasta or a paleo meal (meat and vegetables) like chicken soup instead.
These fatty foods also tend to contain the artificial sweetener sorbitol, which is the root of cause for most digestive problems.
You should also acknowledge the speed of which you eat your meal, as it takes up to 20 minutes for satiety signals to reach the brain and dampen your appetite.
Meaning that if you eat too quickly, then chances are that you will overeat and will experience a carb-rush, sugar-rush or some bloating in general.
It's much better to play it safe, eat slowly and enjoy your meal. But then again we understand you may be short for time, so you'll have to compromise to how you see fit.
A detailed list of foods which can increase gas and bloating are:
- Protein Powders - Notorious for causing bloating, stomach aches, gas, dehydration and increased bowel movements. But all these side-effects only occur if you are very responsive to lactose, or you take a lot of servings of protein powder.
- Cruciferous vegetables - These are leafy green vegetables such as kale, brocolli, brussel sprouts, cabbage and cauliflower. They contain sugars and starches that can cause gassiness and bloating. However, these vegetables become much easier to digest when cooked.
- Beans/lentils - Even though these two foods are very good for you as they are filled with plenty of fibre, protein and help to maintain a healthy gut. Beans and lentils can still cause bloating because they have indigestible sugars called oligosaccharides, which are broken down by bacteria in the intestines rather than the stomach.
- Dairy foods - This is no surprise, but it only applies to people who have some sort of lactose intolerance (lactose is the sugar in milk, yoghurt, cheese and other dairy products)
- Foods that have gluten - For example things like wheat, barley and rye. Although these foods are full of fibre, vitamins and minerals. They can still cause bloating as some people may have problems with digesting the active sugar of these foods, gluten. Especially people with Caeliac disease.
- Carbonated beverages - Includes sugary drinks and beer, since they're full of carbon dioxide to create bubbles. Which can cause bloating as they go down the digestive pathway, irritating the gut as a result. Beer also irritates the gut because it has yeast, which feeds on the harmful bacteria in the gut. Creating gas as a byproduct of fermenting the harmful bacteria.
It's Up to You to Cut Out the Foods that Cause Bloating
As we can see all of these foods have some sort of benefit to you, and some have a higher benefit than others. It mainly comes down to how your body reacts to digesting these certain foods, that should help you to decide whether to cut them out of your diet or not.
It should also be noted that goods rich in fibre can cause bloating as they have indigestible carbohydrates. But do not worry, as you can resolve this problem of digestion easily, by drinking a good amount of water.
Typically 2-3 litres, or a bit more depending on your preference. For example, if you exercise intensely everyday, then you may need more water to replenish the body's supplies.
This will in turn help to hydrate the passages in the intestines to make sure that the fibre can follow through, instead of hardening the passages and leading to difficulties when passing the stools.
Now that we've covered the huge basis of foods that you should and can avoid depending on your reaction to them. Lets get onto the ways that you can use to voluntarily reduce bloating.
Other Ways to Reduce Bloating
1. The first way is exercise, specifically cardio. This is because cardio increases blood flow to support the passage of food and gas through the digestive system. Which will reduce bloating, because it stops the complacency of foods in the digestive system.
So the next time you get bloated, simply go outside for a stroll in the park or embark on a tiny adventure. You don't have to go for a run if the pain is too much, or if you don't want to. And if the bloating has lasted for a while, then exercising for around half an hour is a good rule of thumb for getting rid of it.
2. Another way to reduce bloating is by alkalising your body. Because if you eat too many acid-based foods then you start to achieve the effects of bloating, gas, burping and acid reflux.
A couple of tips on how to alkalise your body is to eat a lot of fruits and green vegetables, and avoid berries as they're acidic. But if you have acid-based foods in moderation then you can still eat them, as that isn't a problem.
Limit your servings of lean meats, sugar, dairy products and sweetened beverages as these are all acid-based foods.
You can also try to eat more nuts, seeds and soy as an alternative to dairy milk. Because all of these foods are alkaline and contribute to the normal healthy function of the body.
If you'd like to help catalyse the alkalisation of your body effectively, then you can invest in our Organic Super Greens Powder. As it contains 16 superfoods with 9 different greens and has plenty of other strong legumes to help return your ph levels back to normal.
It also helps to detox your body from toxins to make your skin cleaner, since its full of antioxidants that destroy free radicals. Plus it will give you the energy boost to stop your mind from being foggy and help you recover from hangovers.
So if you're willing to make your body more alkaline and banish bloating forever, then this would be a great starting point.
3. Don't consume any foods or drinks that have artificial sweeteners. Natural Sweeteners are fine as they don't cause bloating, a couple examples are: stevia, vanilla, raw honey, coconut sugar and monkfruit. But you should always avoid artificial sweeteners such as sorbitol and fructose, because these sweeteners get digested in the small intestines and not the stomach, causing bloating.
I hope that I have now covered all the ways that bloating is caused, how to prevent it in the first place and if you do experience it. That you know all the solutions to getting rid of it, along with gas.