10 Natural ways to relieve bloating and gas

What causes bloating?

Bloating is normally caused by water and/or gas retention in the gastro-intestinal tract. It can also be a sign of Irritable Bowel Syndrome (IBS), which is an inflammatory condition, or caused by hormone fluctuations around the menopause or even HRT therapy itself.

10 natural ways to help

But, if it’s relatively temporary, there are plenty of things to do, to alleviate the problem.

1. Drink green tea with lemon, or green tea with ginger. They are anti-inflammatory.

2. Try peppermint tea – it contains menthol which can soothe and calm the muscles in the gut. Camomile tea is also anti-inflammatory and helps relieve indigestion.

3. Drink more water – which helps flush out salts that contribute to that ‘puffed up’ feeling and keeps the gastrointestinal tract operating smoothly.

4. Eat some pineapple – which contains an enzyme called bromelain. This helps break down protein and eases digestion.

5. Eat more slowly because eating fast can result in air getting trapped in your intestinal system.

6. Try cutting out dairy for the day. Or experiment longer term with plant milks, yogurts, spreads and cheeses.

7.  Increase the fibre in your diet. Wholegrain cereals and oatmeal (porridge) are obvious, but bananas, avocados, strawberries, raspberries, pears, asparagus and chia seeds are surprisingly high in fibre.

8. Cut down on fatty fried foods and sugary cakes, biscuits and desserts – which can directly cause bloating. Avoid carbonated drinks.

9. Be more active. Try stretching, a yoga session and/or go for a 10-minute walk.

10. Add a multi-strain probiotic supplement to your daily diet.

Most of these suggestions will bring short term relief, but a probiotic supplement could be the most effective action you can take for a more sustained solution.

Supporting your microbiome

Your digestive system is a foundation for your entire body health, for a strong immune system and even mental health and mood. Because we now know there is a gut/brain axis – so gut health directly affects mental health.

A digestive problem like bloating is not just miserable, it can affect your overall health. And bloating and excess gas issues are directly related to the balance of good and bad bacteria in your microbiome.

Your microbiome is the vast colony of microbes – bacteria, yeast, fungi, and other microbes – that live throughout your body, but mainly in your gut. These microbes are mainly beneficial, but there are always some potentially harmful ones. It is when the ratio of bad to good starts to increase, that trouble starts.

So, the role of an effective probiotic supplement containing good (or 'friendly') bacteria is to crowd out the bad bacteria that cause bloating, flatulence and gas.

In my recent book – Delay Ageing – I detail research that clearly shows that certain strains of probiotic are particularly effective, not only in controlling bloating, but also in keeping your whole gut and body healthy.

Gut problems like bloating are certainly on the increase. There are several reasons, but high sugar and over-processed foods are one, and over-use of antibiotics is another – because although antibiotics may be necessary, they kill off both the good and bad bacteria. Friendly fire!

The right strains of probiotic are vital to help bloating

You will need a multi-strain probiotic, because different strains of probiotic bacteria colonise in different parts of the gut.

You also need strains that have been proven to survive the harsh and acidic conditions in your stomach to reach the lower intestine.

The University of Nebraska is one of the universities that has been studying the microbiome the longest. Research there and in other centres confirms that 6 strains are especially effective. They are:

• Lactobacillus acidophilus DDS-1
• Bifidobacterium lactis,
• Lactobacillus plantarum
• Bacillus coagulans ProDura
• Bifidobacterium longum
• Bifidobacterium bifidum

MicroBiotic Plus probiotic supplement

You can find all these strains in the probiotic supplement MicroBiotic Plus.

How long will it take to make bloating problems disappear with a probiotic?

You should notice a marked improvement in about 10-14 days. It takes that time because the role of a probiotic supplement is to start colonising with ‘good’ bacteria and to crowd out the microbes that are causing the problems. It’s therefore a natural and long-term solution, not a medicine that merely treats the symptoms in the short term.

The lactic-acid-based good bacteria– lactobacillus strains – are important as levels of these in your colon can decrease by as much as 80% as you get older. This is one reason that intestinal problems like bloating and bowel movement irregularity increase over time.

Many users report improved mood, and, of course, less discomfort as their microbiome health is improved and restored.

You can read more at https://uni-vite.com/microbiotic/probiotics-relieve-bloating/