How does bloating happen? How to reduce it?

Updated: Oct 13, 2020

Bloating happens when Your GI tract becomes filled with air or gas.

What is the most common cause of bloating?

Microbial fermentation (usually of carbohydrates).

What does microbial fermentation mean?

It's a breakdown of the chemical or of a substance by bacteria, yeasts, or other microorganisms.

This breakdown usually involved changing undigestible fibers into methane, lactic acid, nitrogen, CO2, or small-chain fatty acids.

What is the best diet for bloating?

Low FODMAP diet. It restricts short-chain carbohydrates from Your diet to avoid being fermented by gut bacteria.

Which foods and natural remedies can reduce bloating?

  1. Fennel.

  2. Ginger.

  3. Papaya

  4. Water-rich vegetables like leafy greens, celery, cucumber.

  5. Peppermint tea.

  6. Organic apple cider vinegar (1 tablespoon) with a cup of water before the meals.

  7. Hot lemon water (1 tablespoon of squeezed lemon) before meals.

  8. High-quality probiotics.

  9. Fennel essential oils (1 to 2 drops of fennel essential oil with tea after the meal).

  10. Potassium supplementation (most people are deficient). It helps Your body to balance sodium levels and reduce bloating.

Which foods can trigger bloating?

  1. Beans and legumes

  2. Broccoli and Brussels sprouts

  3. Cauliflower

  4. Onions

  5. Pears, Apples, Peaches, Prunes

  6. Corn

  7. Soluble fiber from oats

  8. Processed sugar-rich food

  9. Sorbitol, mannitol, xylitol, aspartame

  10. Dairy products

What supplement can help you to relieve bloating?

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