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Bloating is an unpleasant manifestation of an unstable internal environment of the digestive tract. It can be caused by a variety of factors. It particularly affects those individuals who are under long-term stress, or people consuming unhealthy foods. This creates a deficit of beneficial bacteria in the digestive system that normalize the internal environment. A bloated belly is by no means pleasant, so it makes sense to tackle it. It is sufficient to focus on a few essential points in life.
Causes of frequent bloating
The most common causes of bloating include inappropriate diet. Which specific types of foods and drinks therefore cause the unpleasant symptoms of flatulence?
- Sweet non-alcoholic beverages and mineral waters: they can cause the release of carbon dioxide in the digestive tract and thus cause flatulence.
- Legumes: especially beans are difficult to digest due to their oligosaccharide content, so it is advisable to soak the raw ingredient in water before preparation, thereby reducing the amount of complex sugars.
- Dairy products: if you consume milk, cheeses and yogurts excessively, you may experience flatulence. You can easily solve the problem by substituting milk with almond or soy milk and yogurts of similar composition.
- Increased salt intake: a high amount of salt in foods and excessive additional salting can also cause bloating. Therefore, if you have problems with flatulence, limit your salt intake to 2 300 mg per day.
Other foods that can promote flatulence
Occasionally people who more frequently consume apples and pears may also struggle with bloating. This fruit contains water-soluble fiber. Flatulence can therefore affect mainly those individuals who have more sensitive digestion. However, you should definitely not exclude apples and pears from your diet, rather limit them. Heavy foods also include these types of vegetables: asparagus, broccoli and cabbage. The body has a harder time processing this kind of vegetables and digests them slowly, so it is appropriate to consume asparagus, broccoli and cabbage in small amounts. People who are fond of chewing chewing gum with artificial sweeteners can also suffer from bloating.
Which foods help with bloating?
If you suffer from flatulence you should include these treats or foods in your diet that help with the unpleasant symptoms:
- Apple cider vinegar: it is one of the most effective remedies against flatulence. It speeds up the digestive process and stimulates the production of stomach juices. Prepare a drinking solution simply by mixing one to two teaspoons of apple cider vinegar with a glass of water and sip it in case of trouble.
- Pineapple: it is not only a tasty and diet-friendly fruit, but also a great aid for bloating. It contains enzymes that support the digestion of proteins and thus prevent the formation of gases in the digestive tract. Pineapple is also anti-inflammatory, so consume it regularly to keep your health in good condition.
- Chamomile: it has calming and anti-inflammatory effects. In the form of tea it is a perfect remedy against bloating. It is especially recommended for children. It also relieves cramps in the abdomen.
- Parsley: it is excellent for stomach troubles. You can ideally consume it fresh in smoothie drinks.
Other effective methods leading to the reduction of bloating
Lemon juice also copes very well with flatulence; drink it combined with plain water every morning and you will feel better. In addition, you will provide your body with the needed vitamin C. If you like fruit, you will also appreciate the benefits of papaya for symptoms of bloating. It contains the enzyme papain, which effectively digests proteins and reduces microorganisms in the digestive tract. Another great helper is fennel, from which it is advisable to make tea. By drinking it you will greatly reduce flatulence and at the same time support your digestion. Ginger tea is also an excellent remedy against bloating. It soothes the stomach and also supports the digestive process. Last but not least, you can reach for a mint decoction or a caraway one.
