Bloating: what causes it? How can it be relieved?
What is bloating?
Bloating is a sensation of abdominal swelling or distension, often accompanied by gas and discomfort. It is usually caused by the accumulation of gas in the stomach and intestines, resulting from the fermentation of undigested food or the ingestion of air while consuming food and drinks.
What are the causes of intestinal bloating?
The causes of bloating are numerous. They can be caused by several factors, among the most frequent being:
- Poor digestion: some foods are more difficult to digest and can cause bloating by fermenting in the intestine.
- Air ingestion: swallowing air while eating or drinking can lead to a buildup of gas in the stomach and intestines.
- Food intolerances: some people are intolerant to certain foods, such as lactose, which can cause bloating.
- Irritable bowel syndrome (IBS): this chronic bowel condition can cause bloating, abdominal pain and bowel movement problems.
- Constipation: slowed intestinal transit can promote the accumulation of gas and stool, causing bloating.
The top foods that cause bloating
To limit bloating, it is recommended to avoid certain foods that promote gas production or are difficult to digest:
- Legumes: beans, lentils, chickpeas, etc.
- Cruciferous vegetables: cabbage, broccoli, cauliflower, etc.
- Carbonated drinks and sodas
- Dairy products, especially for people with lactose intolerance
- Fatty and fried foods
- Onions and garlic
- Dried fruits and nuts
- Foods rich in fructose, such as apples and pears
- Artificial sweeteners, such as sorbitol and xylitol
What are the hygiene and dietary measures that can help relieve bloating?
Bloating has a dietary cause, and it is possible to act on it to limit the discomfort it causes.
To reduce bloating, it is important to adopt good eating and lifestyle habits:
- Eat slowly and chew food well to aid digestion and avoid swallowing air.
- Be careful with your consumption of high-fiber foods, as they can cause gas and bloating. Fiber is essential for healthy digestion, but excessive consumption can lead to problems.
- Drink enough water to promote good bowel function.
- Engage in regular physical activity to stimulate digestion and reduce stress, which can worsen bloating.
- Avoid carbonated drinks and chewing gum, which promote the ingestion of air.
- Consuming fermented foods, such as yogurt, sauerkraut or kefir, can help promote a balanced gut flora.
Probiotics are useful for calming bloating and the discomfort that accompanies it.
Probiotics are live microorganisms which, when consumed in adequate amounts, can have beneficial effects on health, particularly on intestinal transit.
Probiotics help to maintain a healthy balance of the gut microbiota.
Reminder 1: What is the gut microbiota?
The gut microbiota is a veritable ecosystem within our body. It is defined as all the commensal (and therefore non-pathogenic) microorganisms that live and populate our intestine.
The gut microbiota uses nutrients from our diet, particularly dietary fiber, to produce secondary metabolites and participate in digestion. Gut bacteria ferment substrates and indigestible food residues, facilitate nutrient assimilation using a variety of enzymes that are lacking in human cells, and hydrolyze starch, cellulose, polysaccharides, and other compounds. Furthermore, they participate in the synthesis of certain vitamins and three essential amino acids, regulate several metabolic pathways, and impact the overall functioning of the digestive tract. The gut microbiota also contributes to the proper functioning of the intestinal immune system, which is essential for maintaining the intestinal barrier.
Dietary fiber is essential for nourishing the gut microbiota and maintaining its diversity, which in turn allows for the production of metabolites beneficial to human health. Short-chain fatty acids (SCFAs) are metabolites produced by gut microbiota microorganisms from dietary fiber, which are sugars. SCFAs play key roles in regulating human metabolism, the immune system, and cell proliferation. Probiotics can also help maintain a healthy gut microbiota by providing beneficial live microorganisms.
Reminder 2: What is a probiotic?
A probiotic is a live microorganism, usually a bacterium or yeast, that provides health benefits when consumed in sufficient quantities. Probiotics occur naturally in some fermented foods, such as yogurt, sauerkraut, kefir, and kombucha, and can also be taken as dietary supplements.
What are the best probiotics to relieve intestinal bloating?
Several strains of probiotics have shown promise in reducing bloating and other digestive symptoms:
- Bifidobacterium lactis : this strain may help reduce bloating and abdominal pain in people with irritable bowel syndrome.
- Lactobacillus acidophilus : this strain is relevant for helping to reduce bloating and gas in people who are lactose intolerant.
- Lactobacillus plantarum : this strain is recommended for its effectiveness in reducing bloating and other symptoms of irritable bowel syndrome.
As always, in case of persistent symptoms it is recommended to consult a healthcare professional who will be able to help you manage your condition.
What does Phytocea offer to help with intestinal disorders such as bloating?
At Phytocea , we have developed Flore Daily . Flore Daily is a probiotic food supplement, highly concentrated (over 50 billion CFU) and containing several varieties of Lactobacillus and Bifidobacterium . Flore Daily can provide substantial support in managing intestinal disorders. It is recommended to combine the use of Flore Daily with appropriate dietary and lifestyle measures.
=== content-split ===
7489815838934
=== content-split ===
To learn more
Gut flora, prebiotics, probiotics: essential concepts
Reflorize or flourish? What are probiotics and prebiotics?
