There are far too many fads these days and the internet contains a plethora of misinformation. However, we can solve the root of the problem with these sustainable lifestyle adjustments to hedge against bloating.
What is bloating?
“SIBO (small intestinal bacterial overgrowth) is an imbalance of the microorganisms in your gut that maintain healthy digestion. When too many bacteria, or the wrong kind, populate the small intestine, it can lead to uncomfortable symptoms such as gas, diarrhea, and bloating.”
Here are 6 sustainable ways to avoid bloating:
- Take Probiotic supplements
Inflation is real. Food prices are high and it’s quite difficult to eat out nowadays without breaking the bank. We opt for easy snacking and microwavable meals at home but this really affects our gut health and creates serious bloating. Taking supplemental probiotics cuts the cost of expensive fermented foods and makes up for all the good bacteria we need to consume. Here’s a really good probioticwithout having to spend too much money.
2. Eat more dietary fiber
Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That’s about half the recommended amount.
When purchasing probiotics, buy ones that contain prebiotics as well. Prebiotics are dietary fibers that are consumed by the probiotics helping them to multiply providing you a stronger source of healthy bacteria.
Shop probiotics + prebiotics here.
3. Cut out artificial sweeteners and salt intake
Read here for the effects of artifical sweeteners on bloating.
4. Try to avoid dairy products.
If you really can’t compromise dairy, taking probiotics + prebiotics will help you digest dairy products without the side effects of lactose intolerance and hormonal acne problems.
5. Walk incline level 7–10 with speed 3.0 on the treadmill for 30 minutes
Physical activity such as this will help expel gas that causes pain and help move digestion along. Also, you can sweat out all those toxins and extra water retention.
6. Cut down on gluten
“The supplementation of GFD with probiotics, such as Bifidobacterium and Lactobacilli, could help to restore altered gut microbiota, reducing both gliadin toxicity and immune activation , while improving the daily ingestible gluten amount to better tolerate the GFD.”
 Caio G., Riegler G., Patt Urelli M., Facchiano A., De Magistris L., Sapone A. Pathophysiology of non-celiac gluten sensitivity: Where are we now? Minerva Gastroenterol. Dietol. 2017;63:16–21. [PubMed] [Google Scholar]
Michelle Oh publishes on Medium three times a week; follow her here to get each post in your email
Michelle is a CEO of Ohbiotics, USC Marshall Alumni, and a strong supporter of the Asian American community. She’s @ohbiotics on LinkedIn, Twitter, Instagram, Discord, and Pinterest.