Bloating is a common complaint for many individuals. One in 10 people suffer from bloating regularly. Bloating symptoms include a feeling of tightness, fullness or a swollen abdomen. It can also be accompanied by belching, gas and abdominal rumbling or gurgling. In order to avoid recurrent problems it is wise to find and treat the underlying cause. If bloating is a consistent problem you may consider discussing it with your practitioner or nutritionist.
Causes of Bloating
As the Darou Wellness article pointed out, common causes of bloating can include:
- Intestinal yeast overgrowth
- Food intolerances
- Gluten sensitivity or celiac disease
- Insulin resistance
- Poor food combining
- Irregular meal-times
- Deficiency of digestive enzymes (including lactose intolerance)
- Other causes of dysbiosis – small intestinal bacterial overgrowth or parasites
Remedies from your pantry/medicine cabinet
- Apple Cider Vinegar- ACV helps to stimulate stomach acid, aiding in the digestion of protein and fats. Use unfiltered organic ACV. Add 1-2 teaspoons to 8 ounces of water, with a small amount of sweetener before a meal to help reduce bloating.
- Activated Charcoal-Try taking a charcoal supplement before eating to relieve gas and bloating before it starts. Charcoal will absorb excess gas in the digestive tract as well as any toxins. Be forewarned, taking charcoal supplements will turn your stool black.
- Baking Soda-(Aluminum Free) Add a ½ teaspoon of baking soda to a cup of water. Stir till dissolved and sip. It neutralizes the stomach acid and gives relieves of stomach distension by allowing you to burp or pass gas
- Caraway Seeds-These seeds ease cramping, indigestion and ease gas. Consider adding them to your foods to stimulate digestion.
- Dandelion Tea– Dandelion tea is used for upset stomach, gas and bloating and as a laxative. Dandelion also helps to regulate the digestive system.
- Fennel Seeds– You can chew the seeds or make a tea. (Simply crush one teaspoon of seeds and pour boiling water over them. Strain and sip). The natural compounds in the seeds relax muscles in your digestive tract and allow the trapped gas to pass.
- Ginger-Ginger tea is a wonderful remedy for treating gas. It also soothes the digestive system. Consider adding ginger to your food to enhance flavor and for its healing benefits.
3 Ways to Improve Your Digestion
Digestive Bitters-Encourages digestive enzymes, bile and HCL production. Consider adding bitter greens to your salad such as arugula, chickweed, dandelion or watercress.
Digestive Enzymes-These are used to improve digestive health by increasing the number of bacteria and enzymes to help break down food.
Probiotics-Help to balance the good and bad bacteria in your gut. You can add probiotics to your diet through supplements or fermented foods.
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