Bloating is a common complaint among both adults and children. A poor diet, high levels of stress, prescription, routine and/or over the counter medications, use of and exposure to various environmental pollutants are all likely contributing factors.
Bloating interferes with food assimilation, can impact overall wellbeing and may lead to lethargy or heaviness. The good news that there is a lot you can do to relieve bloating.
1) Boost good bacteria
‘Probiotics’ is a collective term for a range of live strains of bacteria and yeasts that are good for your gut. They can help reduce non-beneficial bacteria which might trigger digestive issues and reactions. Aim for daily consumption of raw fermented foods rich in beneficial bacteria and yeasts such as kimchi, sauerkraut, kefir, yoghurt and kombucha.
2) Boost digestion naturally
Stay hydrated: Water is important for digestion. The body needs water to digest solid food and absorb nutrients properly. Some common herbs and spices have been used for thousands of years to soothe and relieve uncomfortable bloating. Try adding ginger, dandelion, aloe vera and fennel to your water. You can also add 1-2 teaspoons of raw, unfiltered apple cider vinegar in a small glass of water ½ hr before each meal.
3) Avoid trigger foods
Some foods which might aggravate bloating include: sugar and sweetened snacks which promote inflammation; pasteurised dairy products: important enzymes in dairy, required for digestion, are destroyed due to modern day manufacturing processes; refined grains and grain products: gluten is proven difficult to digest for many people, try and reduce gluten intake and aim for ancient grains such as kamut, spelt, quinoa and millet.
4) Reduce stress
Not always easy to achieve, but as stress is a major cause of bloating it can be beneficial to find ways to minimise stress in your life.
Magnesium acts on many levels to improve the body’s response to stress so it is a good idea to incorporate magnesium-rich foods in your diet on a daily basis, such as almonds, brazil nuts, lentils, chickpeas, pumpkin seeds, linseeds (flax seeds) and cooked spinach. Magnesium can also help the regulation of vitamin D, which is involved in a great number of biological body functions and supports mood stability, particularly during the winter months.
By Simona Mulrova
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Blog/Article content reflects the author's research and diverse opinions, not necessarily CNM's views. Items may not be regularly updated, so represent the best available understanding at the time of publication.
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