Bloating can cause discomfort, frustration and inconvenience. How many times have you had a bloated stomach while attempting to get into a tight-fitting pair of skinny jeans? It’s much more aggravating if you have been maintaining a healthy diet and exercising often.
Most people will experience bloating at some time in their lives. It’s rather common and may be caused by several causes ranging from dietary intolerances to constipation.
Fortunately, there are a variety of easy ways you may employ to swiftly eliminate bloating. Here are some simple tricks you can try.
1. Identify the cause of your belly bloat
A lot of people think that bloating is caused by excess gas in the gut, hence they make a change in their diet. The increased tension from gas build-up can be caused by1:
- eating foods that contain compounds fermented in your colon, such as fibre, sugar alcohols, and FODMAPs
- a food intolerance, such as lactose or fructose intolerance
- swallowing excess air
- increased fluid in your bowels
- constipation
- imbalances in your gut microbiome, or the ecosystem of bacteria living in your gut
However, studies have shown that there is typically no difference in the amount of gas in the guts of individuals who bloat and those who don’t. Therefore, bloating might be caused by a heightened awareness of normal amounts of gases and tension in your gut, a condition known as visceral hypersensitivity. Furthermore, bloating has been related to stress, anxiety, high-fat meals, weight gain, and changes throughout the menstrual cycle.2
If you have unresolved bloating and it has caused a lot of discomforts, it’s best to seek medical care as it may be a symptom of an underlying illness.
2. Drink enough water
Staying hydrated is critical if you’re attempting to debloat, because drinking water throughout the day helps prevent fluid retention caused by dehydration. Furthermore, it can help avoid constipation, which is a typical cause of bloating.3
Whenever feasible, drink water or tea instead of sugar-sweetened beverages such as soda, juice, and sports drinks.
3. Cut foods that can cause bloating
Many people get bloated after consuming foods that contain a lot of nondigestible or poorly digestible compounds. These compounds include insoluble and soluble fibre, sugar alcohols, and the sugars raffinose and fructose. When you consume these components, the undigested fibre and sugars wind up in your large intestine, where bacteria ferments them, resulting in increased gas.4
Examples of foods that can cause bloating include broccoli, cauliflower, baked beans, oats, and others. However, not everyone will feel bloated after eating these foods, so it can be a good idea to keep a food diary to identify what causes bloating for you.
4. Reduce your portion sizes and restrict your intake of salty and fatty meals
Eating a big amount of food can cause bloating in two ways.5
Firstly, excessive quantities may expand your stomach and cause a gathering of gases and solids throughout your intestines, resulting in sensations of fullness and bloating.
Secondly, if the foods include nondigestible or poorly digestible carbohydrates, the more of them there are in your colon, the more gases your body will produce.
In addition, a high salt diet has been linked to water retention in the stomach and sensations of bloating. High-fat content in your gut may also cause gas retention and bloating. This might explain why people frequently report feeling bloated after eating fatty foods. Therefore, try limiting fried foods, fast food, chips, chocolate, and confectionaries.
5. Take Laktoze-S to supplement your diet
At times, you need more than just your diet for optimal digestive function. Fortunately, there are a variety of supplements that can help alleviate bloating and promote digestion to keep you feeling your best. And best of all, a drink formula like Laktoze-S is a delicious supplement, which you can mix with cold water, fresh milk or fruit juice.
Laktoze-S by Elken contains a swift and strong formula to eliminate toxins and revive a healthy digestive system. Laktoze-S is a unique formula with symbiotic effects containing lactose, FOS, dextrin and probiotics that swiftly replenish good bacteria in the gut and improve bowel movement to remove stubborn stools and resolve constipation problems.
Regular intake helps to:
- Stimulate strong bowel movement to remove toxins & stubborn stools in a natural and rapid way.
- Sweep the inner lining of the gut.
- Stabilise your gut environment & strengthen immunity by promoting the growth of good bacteria.
To learn more about Laktoze-S, please go to https://www.elken.com/health-wellness/laktoze-s/
Sources:
2 https://pubmed.ncbi.nlm.nih.gov/28508867/
3 https://www.healthline.com/nutrition/how-to-debloat#1.-Drink-plenty-of-water 4 https://www.healthline.com/nutrition/proven-ways-to-reduce-bloating#2.-Limit-foods-that-trigger-bloating