Do you ever fear about having bad breath, foul smelling gas? Do you feel like you bloat a lot or burp too much? All of these issues can be traced back to your gut! Sometimes our busy and unhealthy lifestyle like eating processed foods, not eating on time, and binge eating in the middle of night can really take a toll on gut health. So, here are some home remedies for bloating which will also help you improve your gut health.
WHY IS THE GUT SO IMPORTANT?
Our gut is the second brain of the body and most of the diseases start from gut: be it diabetes, cancer, heart disease and even mental illness! What we eat directly affects our gut lining and thereby our overall health. About 60 to 80% of the immune system is located in the gut, where beneficial microbes form a line of defense against germs and viruses. Our body contains tens and billion of microbes that help you digest your food, keep your immune system humming along, protect your intestines from infections, remove environmental toxins from the body, and produce vitamins B and K. The lack of good bacteria damages the gut lining causing inflammation and a leaky gut, allowing toxins to enter our system causing a host of illnesses. Moreover, few people realize that more than 90% of our body’s serotonin – an important neurotransmitter that plays a role in mood, sleep, memory, temperature regulation, appetite, sex drive, and more – is produced in our gut. So focusing on gut health should be a priority. A poor gut also leads to problems such as irritable bowel syndrome, abdominal pain and one of the most common problems majority of the people face – bloating.
7 TIPS TO REDUCE BLOATING
Below are a quick few tips on how to reduce bloating.
TIP 1: DRINK WATER
Drinking water can ease your bowel movements and improve your digestion mechanism. It is also the simplest remedy to avoid bloating! Adding ginger and lemon to your water will add extra anti-bloating benefits into your system. This is the easiest way to get rid of the bloated feeling. If you wish, you can also consume lemon water for the taste.
TIP 2: THE HERB CONCOCTION
How to reduce stomach bloating? Herbs! Making a concoction of ajwain, fennel, and jeera will help with bloating and a gassy stomach.
TIP 3: CUT DOWN ON SALT
Women will unanimously agree with me that PMS is the most inconvenient time of the month. During most of your menstrual cycle, you tend to bloat leaving you uneasy and uncomfortable even on the busiest days. The increase in hormones during the period causes slow digestion and water retention. Cutting on excess salt through processed and junk foods a week before your menstrual cycle can make a difference and reduce bloating. Switching to rock salt or pink salt is also good for you, not just for bloating, but your overall health.
TIP 4: WALK
Walking can be a great a help for de-bloating. A10 minute walk can relieve the gassy feeling instantly.
TIP 5: GO WHEAT & DAIRY FREE
Dairy and wheat can be a great contributor to bloating so try cutting dairy and wheat out of your diet and see how you feel.
TIP 6: EAT SLOWLY
Eat slowly and mindfully to help with digestion. While eating quickly, you gulp in lot of air, which causes discomfort and bloating in the stomach. Avoid gassy, carbonated drinks and don’t consume heavy meals.
TIP 7: AVOID UNNECESSARY MEDICATION
Certain medication causes bloating so checking the ingredients and taking minimal medication is wise. Avoid anti-depressants, antihistamines, iron pills and Calcium supplements with carbonate or bicarbonate.
PROBIOTICS FOR THE WIN!
The amount of toxins and chemicals we put into our system due to our lifestyle through wrong foods, drinks, and even pollution causes dysbiosis, which means the bad bacteria grows faster while the good bacteria die since the environment in our system is not favorable for their growth. What probiotic does is ensures that your gut receives the good bacteria and creates an environment for it to grow, which helps with the overall health: improving your mood, mental health, reduces inflammation, improves your immunity, gives you better skin and hair and prevents a leaky gut.
Benefits of Probiotics?
By adding probiotic foods into your diet, you will be able to see the following health benefits: 1
- Stronger immune system
- Improved digestion
- Increased energy from production of vitamin B12
- Better breath because probiotics destroy candida bacteria
- Healthier skin, since probiotics improve eczema and psoriasis
- Reduced cold and flu
- Healing from leaky gut and inflammatory bowel disease
- Weight loss
BELOW ARE THE FOODS THAT ARE FILLED WITH PROBIOTICS:
- Cultured Vegetables & Achaar
Fermented vegetables like cabbage or carrots and achaar that give food its sour taste and support the growth of good bacteria is a must in your daily diet. Fermented formulas are also high in enzymes, which helps with digestion.
Kombucha is a fermentation of black tea that is started by using a symbiotic colony of bacteria and yeast. This concoction primary health benefits include digestive support, increased energy and liver detoxification. Though difficult to find, stores Kenorita have began to keep them.
- Apple Cider Vinegar
Along with benefits of probiotics, apple cider vinegar is fantastic for controlling blood pressure, cholesterol, diabetes, and even weight loss. Drink a small shot of it each day or use it as a salad dressing.
- Sourdough Bread
Your excuse to have some bread! Sourdough bread is made with a probiotic starter that contains bacteria from the genus lactobacillus.2 So having a fresh slice of sourdough bread with peanut butter and bananas or cream cheese for breakfast isn’t a bad idea!3
Olives soaked in brine, a mixture of salt and water causes them to ferment and produce lactobacillus bacteria that are great for the intestinal tract. Olives have also have anti-inflammatory, antimicrobial, and antioxidant properties.4
Because of refrigeration and dangerous agricultural practices like soaking our foods with chlorine, our food contains little to no probiotics and most foods today actually contain antibiotics that kill off the good bacteria in our bodies.1 So taking supplements is also a good idea. Setu’s YourGut probiotic has 9 strains and 15 Billion CFUs (Colony Forming Units) of naturally fermented probiotics that are rich in lactobacilli and bifidobacteria. On an average you only need about 6-10 billion cfus, so taking a YourGut is an additional boost to your system for a better digestive system and an immunity booster.