Why you're bloated (+ how to fix it)π€°π»
Pick Up Limesγ»1 minute read
Bloating can be caused by various factors such as food digestion, consumption of certain foods like legumes, and even stress; solutions include consuming ginger, fennel seeds, and adopting a low FODMAP diet. Other ways to reduce bloating include increasing fiber intake, staying hydrated, managing stress, and practicing mindful eating.
Insights
- Food digestion involves multiple stages: the stomach breaks down food, the small intestine absorbs nutrients, and the large intestine hosts gas-producing bacteria, leading to bloating.
- Various factors contribute to bloating, such as consuming legumes with oligosaccharides, FODMAP sensitivity, chronic constipation, stress, hormonal changes, and excessive salt intake; addressing these factors through dietary changes, hydration, and stress management can alleviate discomfort.
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What causes bloating?
Bloating can be caused by various factors such as food digestion, consumption of certain foods like legumes, FODMAPs, chronic constipation, stress, hormonal fluctuations, excessive salt intake, and swallowing air.
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Understanding and Managing Bloating: Causes and Solutions
- Bloating is a common part of digestion, but can be uncomfortable; we'll explore five reasons for bloating and solutions.
- Food digestion involves the stomach breaking down food, small intestine absorbing nutrients, and large intestine hosting bacteria that produce gas causing bloating.
- To relieve gas discomfort, consume ginger, fennel seeds, peppermint, and kiwi, which aid digestion and reduce inflammation.
- Legumes like beans and lentils contain oligosaccharides that can lead to bloating; start with small amounts and rinse canned legumes to reduce discomfort.
- FODMAPs, a group of carbs, can cause bloating, especially for those with IBS; a low FODMAP diet can help identify intolerances under dietitian supervision.
- Chronic constipation often leads to bloating; increasing fiber intake from plant-based foods, drinking water, and physical movement can help.
- Stress, hormonal fluctuations, excessive salt intake, and swallowing air contribute to bloating; managing stress, drinking water, and mindful eating can alleviate discomfort.
