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Your guide to a bloating-free life

Dr. Manoj Kutteri
May 3, 2022

Bloating is a very common feeling we all might have felt during our life. It makes our belly feel swollen soon after eating. Bloating is the result of excess gas production in the gut or lack of bowel movements resulting in fermentation of undigested foods. Bloating usually causes pain and discomfort and makes the stomach look big and expanded. Presence of gas in the stomach usually result in burps and that in the colon causes flatulence. Gas when trapped in the small intestine cannot get expelled very easily and this causes excruciating pain and irritability.

Bloating can be because of any of the underlying disease such as IBS or other gut disorders. However, this could also be due to day-to-day habits such as drinking of fizzy drinks, carbonated water, heavy meals, constipation, menstrual cycles, intake of incompatible foods etc.

Common causes of bloating and their solutions…

Avoid having too much of fibre rich foods

Eating adequate fiber helps prevent constipation and bloating. However, it is important to bear in mind that eating too much fiber or increasing fiber intake suddenly or eating them too quickly without chewing well can cause more gas and bloating.

Avoid foods that causes allergies or intolerance

Be aware of various allergies and intolerances you may have with any kind of food items. When you consume foods that you are intolerant to as it can cause excess gas production, bloating and other allergic reactions. Common allergies or intolerances that can result in bloating are gluten, lactose, shell fishes, nuts, pulses and ground provisions.

Eat slowly

The faster you eat; the more air you swallow. The air that goes in with the food and gets trapped in the stomach can give you a feeling of bloating. When this goes further down to your small intestine, this just gets worse. Mindful eating is the key to prevent bloating, and this involves eating smaller bite and chewing the food longer with closed mouth. Also avoid drinking water in between the meals as that also can result in indigestion and bloating.

Keep your body in motion

Exercise and Yoga helps to expel gas and bloating, reduces pain and helps in better digestion. Cardio exercises are a great way to improve overall digestion. Other exercises also help to move the gas along the digestive tract and make them escape from your system. Certain yoga poses such as pawanmuktasana, bhujangasana, balasana, navasana will really help to alleviate bloating.

Avoid carbonated foods

Fizzy foods and drinks already have high gaseous contents which when taken end up causing bloating. The carbon dioxide present in such drinks will cause bubbling effect and bloating in the stomach. Also the high sugar content of these drinks can cause more fermentation and worsen the condition. So it is better to avoid such drinks and foods.

Map your FODMAPS

FODMAP stands for Fermentable Oligo-Di and Monosaccharides and Polyols. A low FODMAP diet avoids fermentable, gas-producing food ingredients. In people sensitive to FODMAP-rich foods, the small intestine doesn’t always fully absorb these carbohydrates, and instead passes them to the colon, where they are fermented by the gut bacteria and produce more gas.

Consume probiotics

Consumption of natural probiotics can help in maintaining the bacterial diversity and to reduce the level of the bad bacteria that involves in gas formation. Some probiotics can turn out to be cause for aggravation of symptoms. Hence selection of probiotics is important, and it must be taken under the supervision of a Naturopath.

While simple to execute, these are really effective tips & tricks to help you lead a healthier life. However, if you experience regular and aggravated symptoms, we recommend speaking to one of expert doctors and including the Natural Supplements in your diet.

Atmantan Naturals Gastro Care contains liquorice fortified with DGL that is an anti-H.Pylori (Helicobacter Pylori) agent, thus reducing excessive acid secretion. It also helps in repairing the mucosal lining, which otherwise can cause the condition known as ‘leaky gut’.

Atmantan Naturals Collagen helps improve the environment in the lining to further prevent leaky gut complications.

Atmantan Naturals Pre Gut maintains the overall health of the gut. Poor gut health affects digestion, skin texture, joint health and even emotional state of being The Pre-Gut formula treats and deforests the gut, allowing the flora to thrive better, thus maintaining a healthy digestive system.

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