What causes Bloating
How to avoid it?
When I asked you what type of Gut are you, most of the answers came as BLOATED. What is the physical process of bloating, common causes, and what you can do about it.
Physical Process of Bloating?
There are three types of bloating, causing burping, flatulence, discomfort, stomach distention.
1. Fluid Retention
Do you feel you have liquid in your stomach?
Bloating caused by fluid retention can come from what we eat, hormones, or illness.
Causes:
- Hormonal imbalance during pregnancy or period
- Eating too much carbs at once
- Salty foods, such as soy sauce especially when consumed with a lot of liquids
- Heart or liver disease
- What to do? decrease salt intake. Drink enough water.
- Drink Dandelion Tea
2. Air
Caused by swallowing air. When air causes bloating, your belly can feel hard to the touch.
Causes include:
- Drinking carbonated beverages
- Using a straw
- Chewing gum
- Smoking
- swallowing air while eating
- Poorly fitted dentures
What to do? Eat more slowly and chew your food thoroughly. Make sure no to talk before you swallowed, so that you are not swallowing air into your digestive system.
3. Gases
This is actually the most cause of bloating. It is normal to produce 0.5 liters per day of gas, but producing more or not being able to discharge the gas produced can be uncomfortable.
Most common gasses:
- Nitrogen
- Hydrogen
- Carbon dioxide
- Oxygen
- Methane
To prevent excess gas production, it’s essential to address its cause.
What Are the Causes of Excessive Gas Production?
1. SIBO
Small Intestinal Bacterial Overgrowth, or SIBO is when the gut bacteria colonizes in the small intestine when it is meant to be me found in the large intestine.
In the small intestine, the bacteria feeds on undigested food and produce either methane or hydrogen depending on which type of bacteria overgrows.
Bloating in such conditions can six months pregnant by the end of the day.
2. Candida Overgrowth
Candida can cause symptoms such as bloating, constipation, sugar cravings, abdominal weight gain, fatigue, fungal infections, etc…. The bloating is caused by excess yeast, it begins a fermentation process just like when bread rises.
3. Celiac Disease
Celiac disease an autoimmune disease that can cause more than 300 symptoms including fatigue, diarrhea, weight loss, gas, bloating or sometimes no symptoms at all. Gluten attacks the gut lining causing inflammation, that causes bloating eventually.
4. Dairy
Some people lack the enzyme lactase essential for digesting dairy. In the colon the bacteria work on the undigested lactose creating gas. Leading to inflammation.
5. Other Foods
Foods High in Fat
Foods containing raffinose, a trisaccharide that leads to fermentation and the production of gas. Such as Beans, cruciferous vegetables such as broccoli.
Some sweeteners such as sorbitol and fructose produce bloating.
Treatment:
7 simple ways that can do a great change
1- Remove gut infection (Bacterial or Yeast) with the help of your doctor or dietitian.
2- A low FODMAP diet for at least 3 weeks to 6 weeks if needed, it is very helpful for people who struggle with SIBO, IBS, and other gastrointestinal disorders and bloating.
3- Start a good Probiotic Treatment, My go is MAXIFLORA
4- Relief stress by exercise, sleeping 8 hours and help with supplements such as Magnesium, Ashwagandha and Lemon Balm
5- Heal the gut with supplements such as Turmeric that decreases inflammation,Collagen , Bone Broth, L-glutamine, oregano oil and olive leaf
6- Use digestive enzymes before your meal if you are eating foods causing you intolerances or bloating
7- When you need to get rid of the Gas use Activated charcoal