Stomach bloating: Dr. Oz advises on how to 'beat the bloat'
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Stomach bloating affects most people at some point in their lifetime, and it can be incredibly painful. You might feel your belly become increasingly swollen over the course of the day, and it may even feel rock hard.
You could be bloated if your stomach feels puffy, swollen and generally uncomfortable, according to the NHS.
It’s usually caused by either eating certain gassy foods, or by eating too much in one go.
But just because you usually feel bloated after a big meal, it doesn’t mean that you have to deal with it on a regular basis.
There are three easy ways to protect against stomach bloating, including making sure you regularly chew your food, eating slower, and even taking certain supplements.
BIO360 nutritionist, Jenny Logan, told Express.co.uk: “Bloating, often accompanied by wind and gas, can be very uncomfortable and embarrassing.
“The most common causes of this issue tend to be either poor digestion, constipation and/or low levels of good bacteria in the large intestine.
“Everyone knows the signs of bloating – we may wake up with a flat [or flatish] stomach, which then bloats throughout the day, often after eating.
“Some people report finishing the day almost one clothing size up from where they started!”
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Chew your food
Good digestion starts in the mouth, and not in the stomach, said the nutritionist.
How effectively we chew our food, as well as the food choices we make, will all have an impact on our digestion.
Chewing is important because it lets the stomach know that food is on the way, which subsequently sparks the production of digestive enzymes.
Without properly chewing, food will arrive in the stomach without the proper digestive tools available, meaning it sits there for much longer.
Enjoy your food
Make the most of the flavours in your food, because your stomach will respond.
For example, bitter flavours – like rocket or chicory – stimulate digestion.
But a relatively bland or sweet food range reduces the stimulation of digestion.
Try to avoid eating while on the go, or in front of the TV, because you’re less likely to pay attention to the food you’re eating, and subsequently not chew properly.
Look after your microbiome
There’s more than 100 trillion different bacteria living in your gut.
Taken as a whole, these bacteria make up what’s called your ‘microbiome’, and having a healthy microbiome is crucial for your digestion.
The bacteria ensures proper digestion, helps with the absorption of nutrients, and supports healthy bowel function.
Adding certain bacteria supplements to your diet can help to protect against bloating, wind and gas.
The best types of bacteria to look out for include Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium animalis subspecies lactis.
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