Gas and bloating: the causes and how to stop it | Dr. Will Bulsiewicz
- Indigestion: When food doesn’t digest properly, it can ferment in the gut, leading to gas and bloating.
- Food intolerances or allergies: If you’re intolerant or allergic to certain foods, eating them can trigger gas and bloating.
- Irritable bowel syndrome (IBS): IBS is a chronic condition that affects the large intestine. It can cause a variety of symptoms, including gas, bloating, diarrhea, and constipation.
- Small intestinal bacterial overgrowth (SIBO): SIBO is a condition in which there is an overgrowth of bacteria in the small intestine. This can lead to gas, bloating, and other digestive problems.
- Functional dyspepsia: Functional dyspepsia is a condition that causes chronic pain or discomfort in the upper abdomen. It can also cause gas and bloating.
There are a number of things you can do to help reduce gas and bloating, including:
- Eating slowly and chewing your food thoroughly: This helps your body to digest food more efficiently.
- Avoiding foods that you know trigger gas and bloating: This may include foods such as beans, cabbage, broccoli, and onions.
- Probiotics: Probiotics are live bacteria that are similar to the good bacteria that naturally live in your gut. Taking probiotics can help to improve gut health and reduce gas and bloating.
- Fennel: Fennel is a herb that has been shown to help reduce gas and bloating. You can drink fennel tea or chew on fennel seeds.
- Peppermint: Peppermint is another herb that can help to reduce gas and bloating. You can drink peppermint tea or chew on peppermint gum.
- Activated charcoal: Activated charcoal is a substance that can absorb gas in the gut. You can take activated charcoal capsules or tablets.
If you’re experiencing chronic gas and bloating, it’s important to see a doctor to rule out any underlying medical conditions. Your doctor may also be able to recommend additional treatment options.
Here are some additional tips from Dr. Will Bulsiewicz, a gut health expert and author of the book “Fiber Fueled”:
- Pay attention to your food triggers: Keep a food diary to track which foods seem to trigger gas and bloating for you. Once you know your triggers, you can avoid them or eat them in moderation.
- Don’t skip meals: Skipping meals can make your stomach produce more acid, which can lead to gas and bloating.
- Get enough fiber: Fiber helps to keep your digestive system running smoothly. Aim for at least 25 grams of fiber per day.
- Stay hydrated: Drinking plenty of fluids helps to keep your digestive system moving and can help to prevent constipation, which can also contribute to gas and bloating.
- Manage stress: Stress can contribute to digestive problems. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
If you follow these tips, you should be able to reduce gas and bloating and improve your overall gut health.