While gas is a normal part of the digestion process, with the average adult passing gas between 13 and 21 times a day, gas buildup in your intestines can be incredibly uncomfortable and even painful. When this happens, you may experience accompanied bloating that leaves you wondering what went wrong.
From overeating or eating certain foods, to swallowing air while you eat or drink, to chewing gum or smoking cigarettes, there are various things you could be doing wrong.
To eliminate bloating, you first need to understand the root of the cause, and also how to alleviate it once its set in.
Eliminate Trigger Foods
There are many foods in the diet that could serve as bloating triggers. Many of these fall within the category of “FODMAP,” which stands for:
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- Fermentable – broken down (fermented) by bacteria in the large bowel
- Oligosaccharides – “oligo” meaning “few” and “saccharide” meaning sugar, in which the molecules are made up of individual sugars joined together in a chain
- Disaccharides – “di” meaning two, referring to a double sugar molecule
- Monosaccharides – “mono” meaning single, referring to a single sugar molecule
- And Polyols – sugar alcohols
There are other foods that can trigger bloating as well, like chewing gum and hard candy, which cause you to swallow excess air, carbonated beverages, which can introduce additional gas into the digestive tract, coffee, especially for those that have a coffee intolerance, and nutrition supplements, like low-quality protein powders.
Take Advantage of Probiotics
Naturally found in some foods, probiotics can help restore the bacterial balance to promote digestive health and eliminate bloating. Probiotic supplements…