Bloating is a very serious symptom. Sometimes it can be harmless when you eat some unhealthy foods, but in other cases, bloating may be a sign of underlying gut disorders. This unpleasant feeling of expansion in your stomach, which is accompanied by gases, can bring you great discomfort.
Research shows 15 to 30% of Americans experience bloating. When people have gut disorders, these percentages increase. Researchers find that irritable bowel syndrome (IBS) is accompanied by bloating. What are the causes of bloating? You may experience bloating due to dysbiosis (gut imbalances), small intestinal bacterial overgrowth (SIBO), and food sensitivities and intolerances.
If you suffer from bloating and do not know how to get rid of it, you can find below a list of 8 effective steps to rebalance the gut and stop the bloating. In addition, we advise you to monitor your health and see a doctor if you have any problems with digestion. Take care!
#1. You need to identify foods that cause bloating
Pay attention to foods such as dairy products, sugar, sugar alcohols, carbonated beverages, prebiotic supplements (inulin or resistant starches), and fiber products. All these products cause bloating.
#2. You need to eat foods that reduce bloating
You should include dandelion root (which doubles as a gut-supporting prebiotic and diuretic), strawberry (reduce bloating from water retention) and asparagus (prebiotic) to your daily diet menu. In addition, you can drink green tea throughout the day to reduce bloating.
#3. You need to address digestive enzyme deficiencies
To avoid bloating after eating, you need to take a quality comprehensive digestive enzyme supplement about 15 minutes before eating. This will help you alleviate “bad symptoms” after eating.
#4. You should make sure that you have sufficient stomach acid
The first signs of low stomach acid are bloating and acid reflux. If you experience these symptoms regularly, you should pay attention to supplements. You need to try a hydrochloric acid supplement (known as betaine hydrochloride) during a protein-rich meal. If you do not feel bloating, this is a sign that you have a deficiency of stomach acid.
#5. You should pay attention to a low-FODMAP diet
The consumption of highly fermentable but poorly absorbed short-chain carbohydrates and polyols—collectively termed fermentable oligo-, di-, and monosaccharides and polyols or FODMAPs can lead you to gut disorders. So, you should pay attention to a low-FODMAP diet.
#6. You need to rebalance the gut
When you improve your gut microflora, you can improve gas-related symptoms like bloating. So, to rebalance the gut, you need to consume probiotic-rich foods like sauerkraut, and you may also need a high-potency probiotic supplement ‘LM1’. LM1 helps to restore the ideal balance.
READ MORE: 5-day plan to detox without dieting
#7. You need to take less pharmaceutical drugs
The fact is, some pharmaceuticals for bloating can do more harm than good. This often leads to an imbalance that allows yeast like Candida to overgrow. Therefore, in order to avoid gut problems, you need to replace pharmaceutical drugs with some dietary supplements.
#8. You should get the tests
If you stick to a healthy diet and to all the rules to keep your stomach healthy, but you still have bloating, you should consult a doctor and get the tests. Pay attention to tests such as:
-Comprehensive stool analysis
- Stool PCR or 16S rRNA testing
- Small intestine bacterial overgrowth (SIBO) breath test
- Lactose intolerance breath test
- Food allergy testing
- Delayed food-sensitivity testing
- Celiac disease work-up
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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