Virtually everyone experiences bloating from time to time. While some people only suffer occasional bouts of bloating, others struggle with regular abdominal swelling, pain, and discomfort that can significantly affect their quality of life. The good news is you don’t have to suffer in silence from this all-too-common problem. In this handy guide, we’ll explore the science behind bloating and how to alleviate your symptoms through effective remedies such as our very own PRO EM-1® Liquid Probiotic Supplement. 

What are the symptoms of bloating?

Bloating represents a common sensation characterized by fullness and pressure in the belly. Sometimes, bloating is accompanied by pain, and your abdomen may look a little larger than usual – a particularly frustrating symptom if you enjoy wearing fitted trousers, skirts, or suits. 

1. Abdominal gas

We all produce gas during digestion. As your gut bacteria digest carbohydrates, they release gas through fermentation. The fewer carbohydrates your body absorbs earlier in the digestive process, the more gasses your gut bacteria will produce after you eat. There are many potential reasons why your digestive system may struggle to absorb carbohydrates, including:

• You ate too fast: Slow down to give your body the time it needs to digest your food!

• Small intestinal bacterial overgrowth (SIBO): SIBO happens when gut bacteria from the colon flow into the small intestinal, causing a bacterial imbalance that hinders digestion. Some gut bacteria help to absorb gasses produced by other types of bacteria, so maintaining a healthy balance is vital for maintaining digestive health.

• Food intolerances: Some people have trouble digesting certain carbohydrates, including fructose, lactose, wheat, and beans. Eliminating or reducing your intake of these ingredients could help reduce bloating.

• Irritable bowel syndrome (IBS): IBS occurs when the body struggles to digest food for unexplained reasons, causing gas and bloating after eating. Other symptoms of IBS include nausea, constipation, and unintentional weight loss.

  
  

2. Build-up of digestive contents

Minor digestive obstructions or impairments are relatively common and can cause a build-up of gut contents. A build-up of solids, liquids, and gas can cause feelings of tightness and fullness. Common reasons for digestive congestion include:

• Constipation: Changing your diet or lifestyle for just a day or two can affect your body’s ability to digest your meals, leading to constipation and bloating.

• Weight gain: If you’ve gained weight on your belly, your abdominal volume may decrease, causing bloating after meals. 

• Bowel obstructions: Both the small and large bowels can become obstructed by scar tissue, hernias, tumors, strictures, and more. Common causes of strictures include Crohn’s disease and diverticulitis – both serious conditions requiring medical attention. Most bowel obstructions require some kind of intervention, so you must seek help from a doctor if your bloating is severe or persistent.

3. Hormonal fluctuation 

Have you ever experienced bloating before or during your period? You’re not alone. Menstrual bloating is very common and can significantly affect a person’s quality of life. Most people experience bloating when their progesterone levels drop, as this hormone interacts with the digestive system and triggers intestinal gas. 

4. Rare medical conditions

While most bloating is relatively benign, you must seek medical attention if your stomach remains constantly bloated or continues to worsen. Similarly, you should seek help if your bloating is accompanied by symptoms such as fever, bleeding, or vomiting. Rare causes of bloating include:

• Pancreatic dysfunction: Sometimes, the pancreas becomes less able to produce the enzymes the body needs to digest food.

• Ascites: This condition describes the build-up of fluid in the abdomen, and is typically the result of liver, heart, or kidney failure. 

• Cancers: Bloating can be an early sign of ovarian, uterine, or stomach cancer. 

While you’re unlikely to have any of the conditions listed above, it’s worth ruling out serious problems if you experience severe and unusual bloating. 

Bloating remedies

If you’re experiencing bloating due to a common issue such as constipation, IBS, food intolerance, SIBO, or premenstrual syndrome (PMS), there are many simple remedies available, including:

1. Probiotics

One of the most effective strategies to combat bloating is to consume probiotic supplements. Live microbes in probiotics help to eat sugars in your digestive system, reducing the production of excess gas and ensuring you have the enzymes and compounds you need for smooth digestion. In balancing out your gut microbiome, probiotics can also aid weight loss efforts, improve bowel movement regularity, enhance absorption of healthy nutrients, boost your energy and immune system, and much more! 

TeraGanix’s PRO EM-1® Liquid Probiotic Supplement is one of the most effective probiotic supplements on the market, offering fast-acting support to combat your bloating symptoms. Simply mix one tablespoon with your favorite drink every day to enjoy the health benefits of this fabulous supplement.

2. Eat fermented foods

Eating fermented foods on top of your probiotic supplement is a great way to protect yourself from disruptive bloating. Some of the most deliciously fermented foods include sauerkraut, bone broth, kimchi, yoghurt, and kefir. Feel free to experiment and find an ingredient you love!

3. Change your eating habits

Overeating and eating too much in one sitting can trigger bloating. If you tend to eat one heavy meal at the end of the day, try consuming smaller, more frequent meals alongside your probiotics. It’s also worth eating more slowly and mindfully to ease any stress on your digestive system.

4. Exercise regularly

Exercise can stimulate healthy digestion, protecting you against common problems like constipation and bloating. Any form of exercise will help, from vigorous jogging to gentle yoga. In fact, calming exercises such as yoga can help stretch the abdominal muscles and encourage intestinal movement.

5. Assess your diet

While probiotics represent the foundation of any anti-bloating diet, you must ensure your overall food intake is balanced and healthy. If you suspect you have a food intolerance, it’s worth getting tested to help you identify any ingredients that may be irritating your gut.

Similarly, some people find that avoiding so-called high-FODMAP (fermentable oligo-, di-, mono-saccharides, and polyols) foods can help reduce gas. Common high-FODMAP ingredients include milk, blackberries, lychees, wheat, yoghurt, dried fruits, honey, cauliflower, onions, and cabbage. If you’re unsure about what foods are causing your tummy troubles, keep a food journal to establish which ingredients work best for your body. Everyone is different!

6. Avoid eating too much salt

While salt can help enhance the flavors of your favorite meals, too much sodium can worsen water retention and leave your abdomen feeling tight and round. If you’re a fan of strong flavors, swap salt for spices like cayenne pepper and turmeric, both of which can actually stimulate digestion and relieve pain during menstruation. 

7. Consume diuretics

Diuretics work by drawing water out of the body and assisting with healthy digestion. Natural diuretics include celery, lemon, and asparagus, all of which can be added to simple dishes or a glass of water.

8. Drink warm water

Drinking plenty of water can – somewhat paradoxically – combat water retention and flush out bloat-inducing sodium. While cool water can negatively impact the enzymes you need for digestion, warm water or hot tea can aid the process. 

9. Eat enough fiber

While fiber is known for causing mild gas, it can help sweep out excess fecal matter that may be clogging up your digestive tract. Fiber is found in healthy ingredients such as fruits, vegetables, and whole grains, so eating plenty of fiber is a great way to improve your overall diet. Plus, fiber works alongside probiotics to promote a healthy gut microbiome! If you’re unused to a high-fiber diet, try introducing fiber gradually to avoid overwhelming your system. Filling up on too much fiber can cause stomach aches and discomfort. 

10. Avoid eating too much processed food

Processed food is often high in salt, saturated fat, and artificial ingredients that leave you feeling hungry after just a few hours. In the long term, a diet high in processed meals can lead to overeating and persistent bloating. 

Ready to beat the bloat? TeraGanix is here to help!

At TeraGanix, we know that bloating can seriously disrupt your ability to make the most of life. Fortunately, our PRO EM-1® Liquid Probiotic Supplement is a simple, natural solution that is safe for everyday use. This organic product is suitable for vegans, as well as being gluten- and lactose-free. Order today and enjoy quick, free shipping in the USA! You can also get in touch if you have any questions about our products.