Everyone knows it from time to time: gas in the stomach is a part of being human, but it is still extremely unpleasant and sometimes even painful. There are natural ways to reduce bloating without having to resort to expensive medication! Let’s examine some of the most effective and proven remedies : probiotics and lifestyle changes, which almost always work, especially when combined! A few lifestyle changes can already do wonders…
Improve your lifestyle for better gut health
- One of the easiest ways to do this is to eat smaller meals throughout the day rather than large portions at once. This can also have other benefits for the body! It can help maintain stable blood sugar levels, aid in weight loss, and improve energy and focus throughout the day.
- Another simple but essential way to prevent digestive problems such as bloating is to chew food thoroughly. Proper chewing has other health benefits as well: it helps break down food into smaller particles, making it easier to digest and absorb nutrients. It is also recommended to avoid foods high in refined sugar and carbohydrates such as sugary drinks, pastries, white bread and sweets. Instead, focus on whole foods rich in fiber, protein and healthy fats.
- Incorporating warm liquids into your daily routine can also provide a number of health benefits! Warm liquid stimulates bile production in the liver, triggering the digestion of fatty acids in the body; this helps with intestinal contractions as your intestinal wall relaxes and allows any built-up gas to escape, which can eliminate excess bacteria or pathogens causing digestive discomfort.
- Finally, we must not forget how important stress reduction through yoga/meditation/exercise can be. It has been shown to significantly reduce cortisol levels, which can lead to sluggish bowel function – due to inflammatory processes. Reduced stress levels can have a variety of positive effects on our health, including improved sleep quality and a strengthened immune system!
Do probiotics help against flatulence?
In short : Yes, one of the best ways to address bloating is to incorporate probiotics into your diet. Probiotics are live bacteria that can be beneficially found in some fermented foods and supplements and selectively improve gut flora. They support healthy digestion by breaking down nutrients into absorbable forms and keeping digestive function normal, thereby reducing symptoms of bloating. Common benefits include improvements in the cardiovascular system, immune function, mood regulation and reduction of fatigue.
Studies have shown that regular consumption of probiotics can help relieve symptoms of irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), constipation, diarrhea and other gastrointestinal problems. However, there are significant differences in many substances with respect to different bacterial strains! Probiotic strains such as Lactobacillus acidophilus prolong their metabolic activity which can lead to the breakdown of certain indigestible carbohydrates from previous meals; this supports increased nutrient absorption and limits bacterial fermentation.
Benefits of probiotics (besides reducing bloating)
The benefits of probiotics go beyond just relieving bloating.
Here are some additional benefits:
Increase nutrient absorption: A healthy balance of gut bacteria ensures proper absorption of nutrients from food. By maintaining a healthy balance of beneficial bacteria in the gut, probiotics can help support the breakdown and absorption of nutrients from food. Additionally, probiotics can prevent the growth of harmful bacteria in the gut, which can impact proper nutrient absorption. Several studies have shown that probiotics can increase the absorption of important nutrients such as calcium, iron, and vitamins B and K.
Strengthening immunity :
Our gut flora plays a crucial role in boosting our immunity. It makes up about 70% of our immune system and a healthy balance ensures our body can fight harmful pathogens that cause infections. A balanced gut flora is achieved by eating a variety of whole foods such as fruits, vegetables and fermented foods which provide beneficial bacteria to the gut. Stress, antibiotics or a diet high in sugar or processed foods can affect the gut flora and thus weaken the immune system. To boost our immunity we need to take care of our gut health by eating a balanced diet, managing stress and avoiding unnecessary antibiotic use.
Reduction of inflammation :
Chronic inflammation is a condition in which the body’s immune system remains active and constantly triggers inflammatory responses; this leads to tissue damage and various health problems. An imbalanced gut flora is one of the factors that can contribute to chronic inflammation. The gut is home to trillions of microorganisms; the balance between good and harmful bacteria is crucial for healthy gut function as well as our overall well-being. When there is an imbalance in the gut flora, harmful bacteria can cause inflammation and damage to the intestinal lining, allowing toxins to enter the bloodstream and trigger further inflammation in the body. Chronic inflammation can lead to various diseases such as diabetes, heart disease or even cancer.
Improve mood :
Many studies have shown that the microbes in our gut produce various chemicals, including serotonin – also known as the “happy hormone”. Serotonin regulates our mood, appetite and sleep patterns. When there is an imbalance in our gut flora with fewer beneficial bacteria and more harmful bacteria, this can affect the production of serotonin and ultimately affect our overall mood as well as mental health.
What to eat for better gut health
Now that you know all the potential benefits of probiotics, not just for bloating but for your overall health, how the heck do you get them without buying expensive supplements? Let’s take a closer look at probiotic-containing foods that you can easily incorporate into your diet.
Here are some options to improve gut health and promote the growth of healthy microorganisms in your system:
- Although its taste is controversial, kefir definitely deserves the first place in terms of effectiveness. It is a fermented drink made from cow’s or goat’s milk with a variety of beneficial bacteria and yeasts that can promote digestion, strengthen the immune system and reduce the risk of certain diseases. In addition, it is an excellent source of vitamins and minerals such as calcium, vitamin D and vitamin K2.
- Next on our list is yogurt with live and active cultures. Eating this yogurt has been shown to benefit gut health, as well as aid in digestion and promote weight loss. However, make sure it doesn’t contain any added sugars or artificial ingredients.
- Next, we have sauerkraut – this fermented food is rich in probiotics thanks to its natural fermentation process, which encourages the growth of beneficial bacteria and fights off harmful microorganisms. Be sure to look for unpasteurized or raw varieties in the store, or try making your own at home!
- Tempeh is another option worth considering – it is a fermented soy product that has been consumed in Indonesia for centuries and contains various strains of bacteria known for their potential health benefits such as regulating the gut microbiota and reducing inflammation.
- As a traditional remedy for flatulence, we have miso soup – a Japanese soup made from fermented bean paste called miso containing probiotics that can help reduce the risk of various digestive disorders such as diarrhea, constipation and irritable bowel syndrome.
Conclusion:
Probiotics and lifestyle are the key!
There are many natural remedies for all kinds of gut problems, especially bloating, without having to buy expensive commercial probiotic supplements. Your gut is called your second brain or even heart for a reason – make sure to treat them accordingly by implementing necessary lifestyle changes and eating right !