Approximately one in six people experience bloating on a regular basis. Are you one of them? Do you find yourself often feeling puffy and struggling with water retention, no matter what you do or how "clean" you eat?
If you often struggle with a bloated belly or blasted stomach, knowledge is power. Read on to learn more about bloating, its causes, and some potential remedies, from probiotics to dietary changes, that you might want to try.
What Causes Bloating?
There are many different issues that can cause you to feel bloated. The following are some of the most well-known contributors to bloating, as well as other digestive problems:
If an excessive amount of gas accumulates in your digestive tract, you could become bloated. There are lots of ways in which gas can build up in your digestive tract, including the breakdown of undigested food.
Swallowing a lot of air can contribute to this issue as well. Everyone swallows some air whenever they eat or drink. However, if you eat or drink too quickly, chew a lot of gum, or smoke, you might end up swallowing too much and experiencing more bloating the average person.
Certain medical conditions are associated with bloating, too. Here are just some conditions for which bloating might a symptom:
- Irritable Bowel Syndrome (or IBS)
- Ulcerative Colitis
- Crohn’s disease
- Food intolerances
- Giardiasis (an intestinal parasite infection)
These conditions can cause a variety of health issues that result in bloating. For example, you might develop an overgrowth of bacteria in your digestive tract or have impaired gut motility (the movements that push food through the digestive tract). These issues, in turn, lead to bloating, water retention, and stomach distension.
Mental Health Conditions
You might be surprised to learn that certain mental health conditions can contribute to bloating, too. People who struggle with chronic stress, anxiety, or depression are more prone to digestive issues, including bloating, than others. In some cases, the medications prescribed to manage these conditions can also cause bloating and GI symptoms as side effects.
Chronic Health Conditions
Certain severe, chronic health conditions have bloating as a symptom. These conditions are rarer than the others mentioned above, but they can still be the cause of your bloating:
- Fluid accumulation in the abdomen from cancer, liver disease, congestive heart failure, or kidney failure
- Pancreatic insufficiency
- GI tract perforation
Most people's bloating will not be caused by one of these conditions. If you've ruled out all other potential causes, though, it may be worth looking into these less common ones.
Most Effective Bloating Remedies
Once you have a clearer idea of what might be causing your issues, it's easier to start figuring out how to get rid of bloating. Listed below are some of the most effective bloating remedies you might want to try implementing today:
Change the Way You Eat and Drink
Often, bloating can be remedied by simply changing the way you eat.
Instead of wolfing down your food while you're sitting at your desk or scrolling on your phone, slow down and try to eat more mindfully. When drinking water or other beverages, try to sip slowly and avoid taking large gulps as well.
By chewing your food thoroughly (aim to chew 20-30 times before swallowing) you can minimize the amount of air you swallow and help the digestive process to go smoothly.
Consider an Elimination Diet
If you think that a food intolerance could be contributing to your bloating, you might want to consider an elimination diet. A whole foods-based elimination diet that gets rid of common intolerances like gluten, dairy, and free sugar could help you figure out what causes your bloating. Once you've identified your triggers, you'll know which foods to avoid.
Supplement with Probiotics
Probiotics help to balance the bacteria in your digestive tract, which will help to minimise gas and bloating. Choosing the best probiotic supplement for you can be tricky, though.
Certain probiotic strains have been shown to be helpful to those suffering from bloating and digestive symptoms, including the following:
- Lactobacillus rhamnosus
- Lactobacillus acidophilus
- Lactobacillus Plantarum
- Bifidobacterium animalis ssp. lactis
- Bifidobacterium breve
- Bifidobacterium bifidum
- Streptococcus thermophilus
When shopping for a probiotic, check the label to see if it contains these strains. If so, there's a greater chance that it can help to reduce your bloating.
Regular exercise can improve your digestion, which in turn can reduce bloating. Gentle exercise after eating can be especially effective. Try going for a short walk after meals, for example, to improve the digestive process.
Get Plenty of Sleep
If you're chronically sleep deprived, you might find that you're less resilient to stress and get bloated more easily. Poor sleep can hinder the digestive process and may cause you to feel bloated and/or constipated. Make sure you're getting enough rest (at least 7-8 hours per night is best).
Manage Your Stress
In addition to improving your sleep, you also ought to work on managing your stress in other ways. Remember, frequent stress and elevated cortisol interrupt digestion and can increase bloating.
Consider taking up practices like yoga or meditation to help with stress. You might also want to work with a therapist or another mental health professional if you believe that conditions like depression or anxiety are contributing to your bloating and digestive problems.
Get Rid of Bloating with Probiotics Today
Bloating might be common, but that doesn't mean that it's normal or something that you just have to live with. There are lots of bloating remedies that you can incorporate into your routine to look good and feel your best.
One of the most effective steps you can take to improve your gut health and beat bloat is to take probiotics on a regular basis. Our MultiBiotic supplement is an excellent addition to your routine that provides you with a combination of probiotic strains that have been shown to help reduce bloating and minimise symptoms of IBS.
Give it a try today to see how it works for you!
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