Why am I always bloated?
We have all experienced this before, that too-full feeling in the belly, the feeling of fullness and tightness that is often due to gas.
Bloating can often cause pain, discomfort, and the feeling of being stuffed. It often uses interchangeable water retention. Bloating happens when there is an excessive amount of solids, liquids, or gas in your digestive system.
About 30% of the population reported that they experience bloating on the regular basis. This is a common symptom. Though sometimes it may indicate underlying medical conditions such as IBS, SIBO (small intestinal bacterial overgrowth), gastroparesis, or even gynecological conditions, often it is due to lifestyle habits.
Constipation
One common cause of bloating is due to constipation when our gut is full of food or stool or even just slow bowel movement.
Diet
Sometimes it’s due to your diet, a diet high in salt that causes water retention. Or a diet high in carbohydrate or fat, drinking soda, beer, seltzer even champagne that is filled with gas.
Artificial sweeteners such as sorbitol, or fructose which may be indigestible or hard to digest will also lead to bloating and gas.
FODMAPs, these types of food are harder to digest and are done so near the end of your intestine. This will cause gas and fluid build-up and bloating, examples are asparagus, garlic, mangos, rye.
Eating too fast
The faster you eat the more likely you will swallow air and once the air passes through in your intestine you will feel bloated.
Food Allergy
Underlaying food allergies, especially dairy such as ice cream or milk can cause gas, especially if you are sensitive to lactose.
Weight Gain
Gaining weight in the past year will add extra pounds around the belly which leaves less room for the stomach to relax and stretch
PMS
One of the key symptoms of PMS is bloating, this happens when fluctuation in your hormone makes the body hold on to more water which makes you feel bloated.
What Can I do about bloating?
First of it will always help to eliminate the food that is causing the bloating in the first place. Identify any food allergy you might have, or swapping for Low FODMAP food.
Avoid swallowing air & gas. This can occur from drinking carbonated drinks or swallowing air through chewing on gum or simply just eating too fast.
Avoid gas-producing food, that is often hard to digest such as beans and legumes.
Taking digestive enzymes, that can help you to break down food components, reduce the time food component linger in your digestive tract, and producing gas.
Taking prebiotic & probiotic, gas produced from the harmful bacteria in the intestine is a major contributor to bloating. Several studies indicated that probiotics can help reduce gas production and bloating in people with digestive problems.
KOSO, Japanese Superfood Drink
R’s KOSO is a fermented enzyme drink made from using 100+ natural fruits, vegetables, plants, and even mushrooms and seaweeds. It not only includes probiotics but is also a great source of prebiotic and postbiotic. It is also a traditional food enzyme drink. All of these benefits combined help you with your digestion and bloating.
For a flat toned belly in the morning, you can take one serving of R’s KOSO in the morning before Breakfast or simply replace breakfast with R’s KOSO and practice intermediate fasting.
Reference:
- Bloating: Causes and prevention tips. (n.d.). Retrieved February 25, 2021, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips
- How to reduce bloating. (2019, April 23). Retrieved February 25, 2021, from https://www.webmd.com/digestive-disorders/ss/slideshow-tips-to-reduce-bloating
- Jaret, P. (2011, September 10). Bloating 101: Why you feel bloated. Retrieved February 25, 2021, from https://www.webmd.com/digestive-disorders/features/bloated-bloating
- Nobaek, S., Johansson, M., Molin, G., Ahrné, S., & Jeppsson, B. (2000). Alteration of intestinal microflora is associated with reduction in abdominal bloating and pain in patients with irritable bowel syndrome. American Journal of Gastroenterology, 95(5), 1231-1238. doi:10.1111/j.1572-0241.2000.02015.x
- Hungin, A. P., Mulligan, C., Pot, B., Whorwell, P., Agréus, L., Fracasso, P., . . . De Wit, N. (2013). Systematic review: Probiotics in the management of lower gastrointestinal symptoms in clinical practice - an evidence-based international guide. Alimentary Pharmacology & Therapeutics, 38(8), 864-886. doi:10.1111/apt.12460