Bloating is usually caused by trapped wind in the abdomen which is promoted as the stomach digests certain foods.
Cutting down on these bloat-inducing foods is one way of reducing stomach bloating, and eating more of others can also help.
One food believed by experts to be capable of reducing bloating is probiotics.
Probiotics are made up of “good” living bacteria similar t those that naturally exist in the body and aid with digestive health, according to Dr Mehmet Oz, former health expert on The Oprah Winfrey Show.
On his self-tiled website, it says: “Probiotics regulate the amount of healthy bacteria in your system and normalise bowel movements.
“Through nutritional supplements or probiotic-enriched food, probiotics can be integrated into your diet.
“Look for ‘live and active cultures’ listed on their packaging labels.”
So what foods contain probiotics? Dr Oz lists:
- Soy drinks
Other probiotics include:
- Some types of cheese
You may prefer to take probiotics in supplement form, and there are other supplements believed to help reduce stomach bloating.
Peppermint oil improves digestion and relieve bloating by increasing gastric emptying, stimulating secretion of digestive juices and bile, according to Dr Sarah Brewer, medical director of Healthspan.
She added: “It also has a relaxing effect on the intestinal tract to relieve spasm. Peppermint is therefore taken to relieve bloating, indigestion, colic, intestinal cramps, flatulence, diverticulitis and irritable bowel syndrome.
“The results from 12 clinical trials, involving almost 600 people, explored the effectiveness of peppermint oil, fibre or antispasmodic drugs (eg mebeverine, hyoscine, otilonium bromide) in treating IBS.
“The number needed to prevent one patient having persistent symptoms was 11 for fibre, 5 for antispasmodics, and 2.5 for peppermint oil, making it the most effective treatment.”
You can drink peppermint tea as required, or take a peppermint capsule (100mg) per day.
Extracts of globe artichoke stimulate bile production and can quickly relieve bloating without side effects.
It is also helpful when bloating and indigestion are due to overly spicy food or drinking alcohol.
Dr Brewer said: “In people with irritable bowel syndrome, taking artichoke extracts with meals, symptoms of bloating, flatulence, abdominal pain and constipation significantly improved over a six-week period.
“Good benefits were noticed within 10 days and 96 per cent rated artichoke extracts as better than or at least equal to previous treatments for their symptom.
“Artichoke also helps to reduce fatty infiltration of the liver and to reduce cholesterol synthesis. Usual doses are 360 mg two or three times daily with food.”
Select a supplement standardised to provide a guaranteed amount of the key active ingredient, cynarin, Dr Brewer further advised.
Published at Fri, 19 Oct 2018 11:37:00 +0000