What causes bloating?
There are many different causes of bloating but it is more commonly linked to digestive problems Other factors that could cause bloating include allergies, stress and hormone dysfunctions.
Bloating occurs when air is trapped in the abdomen and is often caused by the body’s inability to digest certain foods. These foods actually begin to ferment inside your body. In order to break down the foods we ingest, we require certain enzymes. These enzymes break down the sugars and carbs so that food can be processed effectively.
Sometimes, our body’s systems become imbalanced and the enzymes are not produced. Unhealthy bacteria can then be formed, resulting in bloating.
How to decrease bloating
First of all, if you have other symptoms along with the bloating, you may want to rule out any underlying conditions causing your bloating. If the bloating is chronic, you may want to consult with a health practitioner who can run tests to help determine if there is something serious.
a) Dietary Changes
If you are having problem digesting the food you are eating and are bloated, then you will want to adjust your diet. Avoid processed foods and other foods that are high in sugar or have artificial ingredients. These foods are difficult to digest since they are not natural and the sugars can actually ferment inside your body.
Foods that are high in healthy bacteria will help kill off the bad bacteria that forms when food is undigested. This will help to rebalance your system. These foods include greens, fruits, nuts and certain grains.
Foods that have probiotics, such as fermented veggies and raw dairy products increase antibodies that fight disease, thus providing a boost to the immune system and promoting healthy digestion. The foods’ flora protects the small intestines from unhealthy organisms and also produce antioxidants that cleanse our bodies. The fermentation converts glucose into healthy bacteria that helps to strengthen our immune system and digestive functions; reducing bloating.
Some foods and drinks that fall in this category:
Kombucha – This is a fermented, sweetened black or green tea. It can be found in health food stores. You can drink this everyday for top immune system health. Once fermented, it is full of beneficial enzymes and acids that provide a variety of health benefits, such as liver and pancreas cleansing, optimal digestive health and increased energy.
Sauerkraut – Sauerkraut is fermented cabbage and is filled with nutrients and high in dietary fiber. Its probiotics aid in digestion and in strengthening the overall immune system.
Unpasteurized Dairy Products – Unpasteurized dairy products such as raw cheeses and milk are high in probiotics. Yogurt is considered one of the best probiotic-rich foods. Milk is ideally from organic, grass-fed goats or sheep.
Kefir – This is a fermented milk-based beverage that is rich in calcium and probiotics. Kefir is similar to yogurt but has more fat, protein and probiotics.
Tempeh – Tempeh is derived from fermented soybeans. As other fermented foods, it is rich with probiotics, thus strengthening the immune system and also has all the essential amino acids that your body needs.
Miso – Miso is also made from fermented soybeans and is often used in Japanese cuisine, such as the famous Miso Soup. It is high in probiotics, boosting the immune system and reducing the growth of harmful bacteria, aiding digestions.
b) Keep Well Hydrated
When we don’t drink enough water, our bodies tend to retain water to try to fight off dehydration. Six to eight glasses of water per day will keep your body hydrated. You can add fruit such as lemon slices but avoid carbonated water, and drinks with caffeine.
c) Exercise
Our bodies are meant to move. Daily exercise helps strengthen your stomach muscles and also helps release gas through your digestive tract.
d) Stress Reduction
Chronic stress can wreak havoc on our bodies and is linked to many chronic diseases. Chronic stress causes the body to release certain hormones such as cortisol, causing your body to store fluid and can also make you crave unhealthy foods that disrupt digestion. Meditation, yoga and aromatherapy are some tactics that can help reduce stress naturally.
