Bloating – how to get rid of it

Jack Weather

Do you often feel bloated? Relax! You are not the only one who has this problem. Flatulence is among the most common digestive problems faced by hundreds of people every day. Some are bothered by the look of their abdomen, while others are more concerned with the feeling of fullness they experience. Flatulence may occur in different intensities, but usually, its cause is not as serious as the symptoms, which often can make life more troublesome.

Where does flatulence come from?

The most common causes of bloating are improper diet, food intolerances, and irritable bowel syndrome. In case of chronic bloating and additional disturbing symptoms such as diarrhea, weight loss, or constipation, it is worth paying the doctor a visit to rule out more serious diseases. The causes of bloating can vary, but most of them are due to the changes that the digestive system faces daily. Usually, the most common causes are:


Your body needs an adequate amount of time to digest the food you consume. A large amount of fat in your meal can further hinder the digestion process, causing your body to produce more gas than usual. Also, some foods (e.g. cauliflower, cabbage, or peas) are additionally characterized by the fact that their mere consumption is associated with the production of additional gas in the intestines and the subsequent occurrence of bloating.

Irritable bowel syndrome

This is a fairly common disorder during which diarrhea and constipation frequently occur. As with malabsorption syndrome, a person suffering from irritable bowel syndrome should be under regular medical care.

There can be many more causes of bloating, from minor to serious ones. It is important to see a doctor in case of any doubt and to perform a number of tests to be able to eliminate dangerous conditions.

How to get rid of bloating?

You may have undergone all possible examinations, you are healthy, but bloating is still your problem. In this case, the thing to blame may be your diet. Here are the foods that can cause bloating and discomfort in the digestive tract:

Simple sugars - simple carbohydrates such as lactose, fructose, or mannitol can contribute to excessive gas production and bloating. This is a common phenomenon especially in people dealing with irritable bowel syndrome.

Products rich in fat - nowadays an excessive amount of fat is often used already during food preparation, which may negatively influence the condition of the digestive system. The digestive system is overloaded with fat, which it cannot digest correctly or excrete, which may also cause digestive problems.

Excess salt - salt is an ingredient that, like fat, is now used in excess, we often salt everything and without moderation, which is bad not only for the digestive system but also for our entire body! Excessive consumption of salt causes water retention inside the body and a feeling of swelling.

What is also worth paying attention to?

If you want to eliminate bloating, in addition to a proper diet, you should follow a few important rules on a daily basis

Start with a few small changes in your lifestyle eat more slowly and try to chew each bite of food thoroughly, also avoid chewing gum because it can cause excessive swallowing of air, incorporate more exercise into your daily routine.

Keep a record of what you eat and drink so you can monitor how much food and drink you consume and what type of food you eat most often

Support yourself with appropriate dietary supplements that contain ingredients such as:

Probiotic bacteria - support the process of rebuilding the intestinal microflora, help cleanse the body of toxins, and may also support weight loss

Whole-grain bran - supports the immune system, supports normal bowel function, and may have a beneficial effect on metabolism

Digestive enzymes - support proper functioning of the digestive system, as well as increase the absorption of certain nutrients

Tags: bloating, digestive system, ibs, irritable bowel syndrome, probiotics

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