Bloating is a common digestive issue for both men and women. Stress, poor diet and lack of beneficial gut bacteria cause bloating, constipation and gas. Even though these conditions are not serious, they cause a lot of discomfort, and also affect a person’s self-confidence. Unless caused by some serious health issue, these common digestive problems are normally triggered by the food you consume. The most common culprits include:
1. Broccoli, Cabbage, Asparagus
Despite the fact that they provide a plethora of health-boosting nutrients, these vegetables can cause gas as a result of their raffinose content. This sugar remains undigested until it gets to the large intestine. If you often feel bloated after eating these vegetables, reduce their intake to reasonable amounts.
You may be surprised, but dairy products can cause gas and bloating, especially if you are intolerant to lactose. What you should do is reduce your intake of milk, cheese, yogurt and other dairy products, and switch to drinking coconut, almond, soy or flax milk.
3. Apples and Pears
Apples and pears are an ample source of soluble fiber; however, people with a sensitive stomach can’t tolerate these fruits.
Beans contain oligosaccharide, a sugar that the body can’t digest. You can eliminate some of this sugar by soaking dry beans before cooking them.
High sodium intake can cause water retention in your body and result in bloating, which means you should eat less salty foods or curb your salt intake to no more than 2,300mg a day.
6. Artificial sweeteners
Artificial sweeteners, which are found in abundance in gums and candies can lead to gastrointestinal problems including bloating.
7. Fizzy Drinks
Carbonated drink like soda and beer contain carbon dioxide, which leads to bloating.
On the other hand, there are some natural ingredients that are extremely effective in treatment of constipation, gas and bloating. The most beneficial include:
Caraway seeds provide carminative properties, meaning they prevent gas formation in the stomach and intestines. These seeds also stimulate growth of beneficial gut bacteria, which is vital for proper digestion.
Fennel and fennel seeds act like antispasmodic agents in the colon, which means they effectively reduce bloating and gas. This amazing food also relaxes the muscles of the digestive tract and stimulates bile flow thus reducing any digestive discomforts.
Similarly to ginger, pineapple is also abundant in protein-digesting enzyme, meaning it improves digestion and reduces gas and bloating. This super food is also beneficial because of its anti-inflammatory effects.
Owing to its protein-digesting enzyme called zingibain, ginger is one of the most beneficial natural ingredients for relieving gastrointestinal issues.
This is another tea that provides powerful anti-spasmodic, anti-inflammatory, and carminative properties. Chamomile tea soothes the mucous membranes of the digestive tract, and reduces stress in the body – the underlying cause for most digestive problems. It also provides relief for diarrhea, especially in young children.
Peppermint tea is an amazing soothing agent that relaxes the smooth muscles. It has also been proved effective in treatment of Irritable Bowel Syndrome.
Except for eliminating bad breath, fresh parsley also promotes healthy digestion. In addition, parsley is a natural diuretic, meaning it eliminates excess water weight, gas and bloating.
This health-boosting tropical fruit can also reduce bloating. The papaya abounds in the enzyme papain, which is a protein-digesting enzyme that relieves bloating and gas. It’s also helpful for eliminating intestinal worms and parasites that cause bloating.
Apple cider vinegar and lemon
Both ACV and lemon are amazing natural remedies that provide instant relief for bloating. Just mix 1-2 tsps. ACV in a cup of water, or squeeze 1/2-1 lemon juice in a quart of water and drink it. This drink stimulates the secretion of digestive juices, which are important for proper digestion.
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