Bloating is one of the most common problems nowadays. Bloating can be very uncomfortable, especially for women. But, the good news is that it is almost always treatable.
What causes bloating?
There are many reasons for bloated stomach, but here are some of the most common things I am looking for when someone complains of being bloated:
- Intestinal yeast overgrowth
- Food intolerances
- Gluten sensitivity or celiac disease
- Insulin resistance
- Poor food combining
- Irregular meal times
- Deficiency of digestive enzymes
- Small intestinal bacterial overgrowth or parasites
People can be tested for insulin resistance, celiac, gluten sensitivity, food intolerance, and in other cases we treat based on the history and symptoms. However, while you are waiting for the examination results, you can try some home remedies to treat the bloating symptoms:
How To Get Rid Of Bloating
1. Intestinal yeast overgrowth:
Intestinal yeast overgrow is very common. The main reason for it is a frequent or long-term use of antibiotics.
If there is too much yeast in your body, you will be gassy and bloated. Yeast ferment foods and cause gasses. Some people have very high sugar or carb cravings, brain fog, fungal skin infections, fatigue, a tendency for binge eating, and vaginal yeast infections.
The good news is that you can treat this condition with a yeast cleanse: replenishing your intestinal flora with probiotics, taking supplements to kill yeast, and eating a no-sugar diet.
2. Food intolerance
Food intolerance is different from swelling to food allergy. Food intolerances cause inflammation and immune stress and bloating. The most common food intolerances are corn, gluten, wheat, nuts, fruits (pineapple, citrus, banana), and eggs.
Food intolerances can be tested with a blood test. Food intolerance would be expected in someone with a history of eczema, allergies, asthma or a family history of autoimmune disease, but can also be related to many other skin conditions, low energy, and digestive disturbances. But, if you eliminate certain irritating foods, you will improve the bloating problem within a month.
3. Gluten sensitivity or celiac disease
Nowadays many people experience gluten intolerance and celiac disease. Gluten sensitivity is characterized with bloating, constipation, gassiness, or diarrhea.
If you think that gluten may be a problem for you, you should do some blood tests to confirm. If you don’t like blood tests, you can start a 5-week strict gluten-free trial. It can be very easy because there are many great alternatives to gluten: sweet potato, squash, millet, quinoa, rice and much more.
4. Insulin resistance
Insulin is the hormone released from the pancreas in response to glucose in the blood. Insulin levels increase after each meal. When insulin is released in a healthy person, it activates the body’s cells to utilize glucose and fats from the blood. Insulin resistance happens when the cells don’t respond or respond weakly to the insulin signal. In this situation, the body releases more insulin and creates dangerous levels of glucose in the blood. It is called high blood sugar.
Common symptoms of insulin resistance include weight gain, feeling tired, intense cravings for sweets and carbohydrates; feeling bloated after eating and increased appetite.
If you have a family history of diabetes, and if you have some of these symptoms, you may have insulin resistance. So, you can choose whether you will do some blood tests or you will treat it with exercises and diet changes. It is very easy, you just need to lower your intake of sugar and carbohydrate foods, emphasizing more proteins, vegetables, healthy fats and fiber and you should also exercise regularly.
5. Poor food combining
Some types of foods that you consume together can affect how well they are digested. When some foods are incorrectly combined, it slows down the digestive process and results in bloating.
The main rule is that you should always eat your fruits alone. You shouldn’t combine them with other foods, especially proteins. For example, you should never eat a fruit salad immediately after a fish dinner!
Additionally, you shouldn’t combine carbohydrates with proteins. For example, have some fruit for breakfast; a snack of nuts; meat, fish or poultry with vegetables for lunch; and baked sweet potatoes with grilled vegetables for dinner.
6. Irregular meal times
Irregular meal times can also be a reason for bloating. If you avoid food for long hours and then you consume large amounts of food before bed, your metabolism will suffer. For example, if you skip breakfast, and then you eat a large lunch, it will cause bloating.
So, you should be careful and you should have your meals at the same time every day. For example, breakfast within 1 hour of waking, lunch between 1-3 pm, and dinner before 7 pm. You can include mid-morning and mid-afternoon snacks if necessary.
7. Deficiency of digestive enzymes
Digestive enzymes are produced by the pancreas. They help with the breakdown of food into forms that your body can easily absorb. Enzymes break down fats, lactose, proteins, and carbohydrates.
If your body doesn’t produce enough digestive enzymes, it can result in bloating, indigestion, pain, and irregular bowel movements. A deficiency of digestive enzymes can be caused by aging, chronic stress, low stomach acid, overgrowth of parasites, yeast or bacteria, or food intolerances causing low-grade inflammation in the intestinal tract.
Lactose intolerance is a form of enzyme deficiency. It means insufficient lactase enzyme to break down lactose.
You can solve this problem temporarily by taking digestive enzymes with your meals, and if you avoid dairy. It is very important to find the root of the problem.
8. Small intestinal bacterial overgrowth or parasites
Numerous of people have an imbalance in the organisms in the intestinal tract, and many people also carry parasites and extra pathogenic bacteria in their digestive tracts. This can happen if you have traveled recently. Digestive imbalance can be manifested by fatigue, diarrhea, and weight loss.
There is precise testing for parasites and bacterial overgrowth with a complete digestive stool analysis to accurately pinpoint what is growing.
To sum up, there are many reasons for bloating that a specialist is looking for, and it is usually a very treatable condition. I hope that this article has given you a starting point to improve your digestive health!