Bloating is a common discomfort that can ruin your daily life. If you suffer from it, know that there are natural solutions to relieve you.
- Bloating is often linked to diet, stress and digestive issues.
- A balanced diet, the consumption of medicinal plants and physical activity are valuable allies in reducing gas.
- Probiotics can also help rebalance intestinal flora and relieve bloating.
Bloating is a common problem, but there are many natural solutions to relieve it. If the problems persist, it is advisable to consult a doctor to rule out any organic causes.
Why do we have gas?
THE intestinal gas are produced naturally by the fermentation of food in the colon. They are composed mainly of methane, hydrogen and carbon dioxide. Several factors can promote their production:
- Food: Some foods are more fermentable than others, such as legumes, cabbages, carbonated drinks and dairy products.
- Digestive disorders: Irritable bowel syndrome, malabsorption or food intolerances can make bloating worse.
- Stress: Stress can disrupt digestion and promote gas production.
Foods to Avoid When You’re Bloated
Certain foods are more likely to cause gas and bloating. It is advisable to limit or avoid these if you are sensitive:
- Cruciferous vegetables: Cabbage, broccoli, cauliflower…
- Legumes: Beans, lentils, chickpeas…
- Fruits rich in fructose: Apples, pears…
- Whole grains: Wheat, rye, barley…
- Dairy products: In case of lactose intolerance
- Soft drinks and sodas
- Fatty and fried foods
- Chewing gum
Natural solutions to relieve bloating
• Balanced diet:
- Favor foods that are not very fermentable: lean meats, fish, rice, pasta, cooked fruits.
- Eat slowly and chew thoroughly to aid digestion.
- Limit foods high in insoluble fiber (raw vegetables, whole grains) if you are sensitive.
- Drink enough water to promote intestinal transit.
• Medicinal plants:
- Peppermint: Relieves spasms and aids digestion.
- Fennel: Reduces bloating and flatulence.
- Caraway: Stimulates bile secretion and improves digestion.
• Physical activity:
- Walking, yoga or Pilates help to stimulate intestinal transit and reduce abdominal tension.
• Rest your digestive system:
- Avoid chewing gum which promotes the ingestion of air.
- Do not smoke because nicotine slows digestion.
• Probiotics, our allies for a balanced intestinal flora
Probiotics are bacteria that are beneficial to the intestinal flora. They can help reduce gas and bloating by rebalancing the intestinal microbiota. They are found in certain yogurts, cheeses and food supplements.