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bloating | digestion

How to beat bloating

  Abdominal bloating not only looks bad, but can cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily.

Here are some of our top tips;

1. Avoid constipation

Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating.

To avoid this, eat a diet high in fiber (25 daily grams for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week.

  If you’re eating a low-fiber diet, gradually bump up the fiber level, making sure you also drink plenty of fluids for better tolerance.

2. Rule out Wheat Allergies and Lactose Intolerance

  Food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for tests.

  You may benefit from reducing the amount of the suspected food and/or eating it with other foods. In the case of dairy, it can help to choose aged cheeses and yogurts, which are lower in lactose.

3. Don’t Eat Too Fast

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating.

So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, and you can decrease bloating just by chewing your food more.

There’s another benefit to slowing things down: When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

4. Eat Smaller Meals More Often

Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals (think Christmas lunch). Eating more frequently can also help control blood sugar and manage hunger.

So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs.

5. Natural remedies – Digestive Enzymes

Digestive enzymes break down proteins, fats and carbohydrates in the gastrointestinal tract. They are essential for the body to absorb nutrients from food as well as vitamin supplements.

There are two main types of supplementary enzymes on the market: those derived from plant sources and those from animal sources. Fungal enzymes are believed to be superior to the animal-based enzymes, which are generally obtained from the pancreas of a pig. Any ingested enzymes have to survive the acidity of the stomach to be therapeutically viable.

Most animal derived enzymes are therefore enterically coated to protect them from the acidity of the stomach. Enteric coating does provide some protection from the acid but many times the tablet will break in the stomach or will not completely dissolve in the small intestine. This affects the performance of the enzyme preparation.

Fungal proteases on the other hand are remarkably acid stable and do not require enteric coating. A limiting factor in formulation with animal derived enzymes like pancreatin is the lack of variety. Pancreatin is a pre-defined blend and any changes to the blend are limited to the other potency of the blend. Fungal enzyme blends on the other hand can be custom formulated to suit the needs.

This is possible because fungal sources not only include protease, amylase and lipase activities but can also offer a variety of other enzymes such as lactase and cellulase etc.

Overall, fungal enzymes are superior to pancreatin with regards to pH range, acid stability, activity, variety and safety. In addition to the above advantages, fungal enzymes are animal friendly and hence suitable for a vegetarian diet.

1 Comments to “How to beat bloating”

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