Gas and bloating can be bothersome, uncomfortable and downright embarrassing, but with 10 to 20 percent of adults experiencing belching and flatulence on the daily. It seems these seldom-spoken-about symptoms are more common than you might expect! After all, gas and bloating are a normal part of the digestion process.
These symptoms alone aren’t an indication that anything is wrong. On the contrary, in an average adult, gas can be a sign of a healthy gut hard at work. However, abnormal gut microbes (Small Intestinal Bacterial Overgrowth and Large Intestinal Bacterial Overgrowth)poor diet, improper fiber intake, and unhealthy eating habits can cause problems such as abdominal discomfort and an abdomen that feels bloated or larger than normal.
THE MAIN CULPRITS OF GAS IN AN OTHERWISE HEALTHY INDIVIDUAL CAN INCLUDE:
Carbohydrates, protein and fiber that are hard to digest
Improper eating habits (not chewing food properly, eating quickly, processed foods)
Not having enough stomach acid or enzymes to break down proteins and carbohydrates
Bacterial overgrowth (Small Intestine Bacterial Overgrowth = S.I.B.O, Large Intestine Bacterial Overgrowth = L.I.B.O.)
These causes can throw your gut flora out of whack, and make your gut work harder than it needs to! Best to find out what exactly your gut picture is. You can do this by testing. I use the GI-MAP DNA Stool Analysis to understand your microbiome and gut immune health.
Knowing what foods to eat and which ones to avoid is a crucial part of avoiding gas and bloating. Another crucial piece if someone is deficient in digestive enzymes and or hydrochloric acid can be supplementation of these.
FOODS + HABITS TO AVOID TO MINIMIZE GAS AND BLOATING INCLUDE:
Overeating + Under chewing
Spicy, fried food
Long-term use of medications for relief of cold symptoms
Sorbitol, mannitol or Maltitol
CHANGES YOU CAN MAKE TO LESSEN GAS PRODUCTION:
Slow down while eating: no screens, chew your food thoroughly, enjoy!
Minimize fluid intake while eating (to help support the concentration of stomach acid and enzyme production)
Move your body! Walking and regular exercise helps your gut work more effectively
Walking after eating
Implement natural remedies such as herbs and tea into your daily routine
Support your health by eating right and exercising regularly!
If you find your gas production and abdominal discomfort is persistent, seek the help of a medical professional.
References: 1 “Gas: Beat The Bloat – Brigham and Women’s Hospital.” https://www.brighamandwomens.org/patients-and-families/meals-and-nutrition/bwh-nutrition-and-wellness -hub/special-topics/gas-beat-the-bloat.