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Bloating means when you often feel your belly is either tight or full; as if some gas is trapped inside. If your belly gets bigger, then it is called distention, which may feel uncomfortable.
Causes of Bloating :
There are various causes of bloating, resulting due to the disturbances in the digestive tract and not due to any major disease. These are:
- Pancreatic Insufficiency: The pancreas doesn’t produce enough enzymes and hence, the food is not broken down completely, which causes bloating and stomach pain.
- Lactose Intolerance: People with a deficiency of the enzyme lactase, which breaks down the sugar lactose (found in milk), often feel bloated after consuming milk and other dairy products.
- Fructose Intolerance: Many people are unable to digest the fruit sugar-fructose, due to which it passes into the large intestine, undigested. Here, it is fermented by the gut bacteria and thus, bloating occurs.
- FODMAP intolerance: Similar to lactose and fructose, many people are also intolerant to FODMAP-rich foods. These remain undigested and then, the gut bacteria break them, leading to the production of gas in the intestines.
- Gastroparesis: when the stomach muscles don’t work and hence, the food stays for longer in the stomach then the bacteria start fermenting this food. As a result, the stomach feels full and distended and bloating is caused.
- Small bowel bacterial overgrowth (SIBO): Bacteria in the intestine are present in much smaller numbers, but when their number increases, this causes more fermentation of the food, and the food stays for longer in the intestine. This results in bloating.
Bloating Relief Tips:
1. Food Elimination: Among the foods that you are eating, some tend to cause flatulence. People with conditions like gastroparesis, lactose or fructose intolerance, or SIBO often need to avoid certain foods. Identifying and eliminating the problem foods can help reduce symptoms.
2. Customized Diet Plan: Avoiding foods just because you think they cause bloating isn’t a good idea, as it might lead to missing out on important nutrients and vitamins. It’s better to get advice from a dietitian. Gastrointestinal problems like bloating can improve with a proper diet plan, which helps manage symptoms and keeps you healthy. Fitness with Nidhi offers you diet plans that provide guidelines so that you can stay safe from burping and bloating!
3. Fiber in the diet: Fiber helps move stools through the digestive system. If you often feel bloated, it’s a good idea to start adding fiber to your meals slowly and gradually. This can help with regular bowel movements, support healthy gut bacteria, and reduce bloating.
4. Legumes and beans: These are high in soluble fiber and thus, cause bloating because the gut bacteria feed on these soluble fibers and produce gas. You can adapt the following pre-cooking procedure, which will help in the preparation of beans and legumes in a way which will not make you feel bloated.
5. Carbonated beverages: The carbon dioxide entrapped in sparkling water and soft drinks, gets trapped in the intestine leading to flatulence.
6. Lactose-free products: These products are safe for those who are lactose intolerant because lactose sugar if remains undigested in the digestive tract will give rise to gas production in the intestines.
7. Foods that have a cure: Foods like ginger, peppermint oil, and fennel can go a long way in providing you some relief from bloating and distention. You may consume them in the form of hot tea, sip by sip.
Here, some recipes are being shared which helps you relieve from bloating instantaneously:
1. Papaya and Turmeric Smoothie
This smoothie is a smooth blend of papaya and turmeric and black pepper. also it is lactose free, so can be used to relieve bloating by lactose intolerant as well.
2. Carom Seeds and Black Salt Mixture:
This mixture has a shelf life of upto a month. roasted carom seeds have some chemical compounds that help in getting relief from bloating. It can be consumed either by mixing it with Asafoetida or with a pinch of crushed ginger.
3. Fennel Seeds and Fenugreek Seeds Tea:
Anti-bloating tea can be easily made at any time when you need it at home. Boil this mixture in water and consume it by adding jaggery and half lemon juice.
Conclusion
Bloating can be a sign of a gastrointestinal problem, so if it gets worse, it’s best to see a doctor. Remember, there’s no magic food that will eliminate severe bloating right away. While some foods like ginger, fennel, and peppermint can help a bit, it’s important to stick to a regular meal pattern and stay active. By maintaining a healthy lifestyle and eating habits, you can better protect yourself from bloating.
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