If belching, burping and bloating have been a daily occurrence you may be in need of a system de bloat. Certain foods can cause excess gas and flatulence and knowing which ones to avoid and which to eat more of can go a long way to getting a flatter tummy for summer.
Feeling bloated now and again is perfectly normal however if you are permanently looking 9 months pregnant and your friends are staying at a distance it may be wise to make a quick trip to see a healthcare practitioner to rule out any possible underlying health conditions.
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Common causes of bloating:
– Our bodies can hold more fluid some days than others and this can be caused by a number of different factors such as lack of exercise, long haul flights, a full moon, premenstrual bloating, hormones, diet etc.
– Low stomach acid production can be a culprit of poor digestion making it harder to break down and digest foods which can lead to gas and fermentation. A lack of hydrochloric acid in the stomach can sometimes be linked to vitamin and mineral deficiencies such as zinc so a nutritious whole-food diet is paramount when it comes to good digestion. Zinc rich foods include oysters, pumpkin seeds, flax seeds and red meat.
– Rich, high fat foods such as fatty red meats and creamy foods can slow digestion leading to belching and gaseous exchange. Avoid eating foods that can worsen bloating such as highly processed refined carbohydrates and sugary foods which can throw out the natural gut flora creating more fermentation.
– Alcohol can worsen gas and bloating due to its high sugar, yeast and sometimes wheat content. Cut back on beers, bubbles and sugar and cream laden cocktails.
– Common gas producing foods include legumes, fruit, cruciferous vegetables, wheat, breads, cereals and high fibre foods.
– Food intolerances may also cause bloating so it is wise to monitor symptoms so you can start to track which foods cause uncomfortable bloating.
Ways we can boost our digestion and say goodbye to flatulence:
– Our digestion can become impaired in times of stress so incorporating meditation and yoga to help lower stress levels can also have a beneficial effect on digestion.
– Having lemon juice in warm water or a dash of apple cider vinegar in warm water before meals can help digestion, particularly for those people with low hydrochloric acid.
– Chew food thoroughly until it has almost liquefied in the mouth. Saliva contains enzymes to start the digestive process so if we are gulping down food and not chewing it thoroughly this can have a negative impact on digestion.
– Walking or gentle jogging can help to stimulate bile production and digestion and can even help to stimulate the bowls.
– Deep breathing exercises help to stimulate the colon, aiding transit time and bowel evacuation. A gentle yoga class is guaranteed to let off some hot air.
– Keep a food diary to monitor foods that cause bloating so you know which your trigger foods are. Common foods can be legumes, milk, wheat, brassica vegetables such as cauliflower, broccoli, Brussel sprouts and some people even find too much fruit can cause bloating. Its best to eat fruit on an empty stomach as this is easier to digest and helps to avoid fermentation and bloating.
There can be many different trigger factors that cause bloating, poor digestion and flatulence. Being mindful of the foods and drinks that are your triggers and restoring healthy gut function can go a long way to alleviating symptoms. If there appears to be permanent bloating, a feeling of fullness or digestive discomfort or tummy pains further medical investigation should be sought.