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WHAT ARE THE BEST WAYS TO GET RID OF BLOATING?
Turkey iHealth member and Antalya hospital Associate Gastroenterologist provided information about the problem of bloating and gas that occurs in one out of every 4 people in Turkey. Specialist Doctor has listed 9 suggestions.
Gastroenterology Specialist Associate Doctor said, “Gas and bloating are an important problem affecting the quality of life. It occurs in about one out of every 4 people in our society and accounts for a significant part of gastroenterology outpatient clinic applications. Patients complain of gas in the stomach or abdomen, belching, bloating and excessive gas extraction in the abdomen.
Gas and bloating are quite difficult to treat, patients are often unhappy that, despite the medication, their complaints recur. Therefore, by allocating time to most patients with good physician-patient cooperation, explaining the causes and correctable factors will increase success rates.
Stating that the underlying factors of bloating and gas complaints in the abdomen should definitely be investigated, Doctor says that if it is not caused by any disease, it is related to the foods and lifestyle that a person consumes, and some measures that will be taken may benefit in fight against the problem. Assoc. Dr. explained 9 ways to get rid of gas and bloating, gave very important warnings and suggestions.
Do not swallow excess air
Swallowed air is one of the most important causes of gas in the digestive tract. Eating fast, talking while eating, chewing gum, smoking, smoking cigars or pipes, drinking drinks with a straw, deep sighing cause more air to be swallowed, while leading to gas and bloating. If the air cannot be expelled, it can go down into the intestines and cause fullness, bloating and pain in the abdomen. For this reason, you should eat without fuss, chew well, not talk a lot while eating, do not swallow solid foods with water, drink the drinks from wide-mouthed glasses, cigars, pipes, smoke, sleep with your mouth open, and avoid deep sighs.
Consume fatty less and small portions
Instead of large portions in one sitting, be sure to eat less and more often. Meals should be low-fat, because with the addition of fat and air, the pressure inside the stomach increases, as well as fatty foods slow down the emptying of the stomach, leading to discomfort and bloating in the abdomen.
Do not lie down after eating
The way a person sits and stands plays an important role in the delivery of gas to the intestines. The air swallowed in a sitting position exits the esophagus back and is excreted through the mouth, while in a lying position it passes into the small intestine. Do not lie on your back after meals. Sit upright, stand up or take a walk. Also, in some people, due to structural Muscle of the abdominal muscles and hunched sitting after eating, gas outflow from the intestines cannot be achieved.
Do walking and exercise
Physical activity makes the intestines move more regularly, facilitating gas excretion and defecation. A walk 2 hours after meals allows you to remove the gas. In addition, exercises that muscle the abdominal muscles, such as yoga, also benefit the outflow of gas from the digestive tract.
Beware of lactose intolerance
Gastroenterology Specialist Associate Doctor, “Some people cannot digest certain carbohydrates. A classic example is lactose, which is the main sugar found in dairy products. Therefore, consuming milk, yogurt, buttermilk, cream, butter and ice cream containing large amounts of lactose can lead to increased gas production, which is accompanied by cramps and diarrhea. Because their lactose content is low, types of cheese such as cheddar cheese, feta cheese, cottage cheese, labneh cheese and curd cheese can be consumed if they do not cause serious symptoms,” he says.
Do not overdo it with vegetables, fruits and fibrous food
Fibrous foods are essential for digestive system health, but gradually increase the intake of fibrous foods and ensure the adaptation of your body. Remember that excessive consumption of vegetables and fruits will also increase gas production.
Stay away from carbonated, sugary drinks and sweeteners
Avoid carbonated drinks, mineral water, cola, beer, soda, fructose-containing juices, sweeteners, and effervescent tablets (dissolving tablets that foam by removing small gas bubbles when thrown into water) with products including chewing gums that use these sweeteners.
Keep a diet list by consuming these nutrients alone
Foods such as Brussels sprouts, cabbage, broccoli can cause more gas production, leading to gas and bloating complaints. In addition, garlic, onions, beans, chickpeas, broad beans, peas, carrots, celery, potatoes, eggplant, mushrooms, radishes, leeks, raisins, bananas, apricots, plums, cherries, berries, melons, apples, sour fruits (oranges, kiwi, pear), peaches, wheat, lentils, wheat germ, bagels, pastries, too sugary sweets gas production also increases.
Although there are differences from person to person, if you complain of gas and bloating, consume these foods alone. Stay away from food that you find increases your complaint by keeping a diet diary.
Do not avoid receiving psychiatric support
In Irritable Bowel Syndrome, the nerves carrying messages from the intestine become overactive, leading to a greater and more active feeling of the normal amount of gas. It can cause abdominal pain, bloating, diarrhea and/or constipation. The diagnosis of Irritable Bowel Syndrome should be made after excluding an organic disease. Do not avoid taking medication and psychiatric support if necessary in accordance with the doctor’s recommendation.
Flatulence and bloating can be a symptom of these diseases
Flatulence and bloating can be a harbinger of important diseases of the digestive tract or other abdominal organs, such as cancers, intestinal infections, inflammatory bowel diseases, cirrhosis of the liver, chronic pancreatitis or celiac disease. It can also occur due to conditions where there is no underlying organic problem, such as sensitive bowel syndrome or lactose intolerance, but which impair a person’s quality of life. After organic disorders are excluded, the problem can be prevented by measures to prevent bloating and gas in those who do not have an underlying disease.
Who should practice gluten-free nutrition?
Gastroenterology Specialist Assoc. Doctor “Many people who complain of bloating, suspecting that they have food intolerance, resort to food intolerance tests. Commercial tests with an IgG-based blood sample can give high results even in people who are not food intolerant, they can even show that there is an intolerance to a food that you have never consumed in your life. These tests are expensive and are not recommended by the Allergy, Immunology and Gastroenterology authorities because of the low evidence value.
Instead, removing foods suspected of food intolerance from the diet for a certain period of time, eliminating complaints and adding complaints to the diet to help diagnose recurrence of complaints. In addition, with the growth of the gluten-free diet sector, the belief that gluten causes bloating has become widespread and the gluten-free eating habit has become famous.
But unconsciously, a gluten-free diet increases the risk of cardiovascular diseases, diabetes, obesity, cardiovascular diseases in the long term. For this reason, it should not be applied except to people diagnosed with celiac disease.