Category: Digestive Guides

The term probiotics refers to a group of bacteria that occur naturally in the human body but that are also found in some foods, such as yogurt, as well as many supplements sold over the counter. Often referred to as friendly bacteria, probiotics can help control harmful bacteria in the body, particularly in the digestive tract, which can aid in digestion and potentially prevent gas and bloating — especially for those with digestive problems, such as irritable bowel syndrome. Consult your doctor before taking any form of probiotics for a specific health problem.

About Probiotics-

You are not born with probiotics in your system, but they do eventually make their way into your body, primarily into the digestive tract and vagina. Probiotics can also be taken orally. Cultured dairy products, such as yogurt and kefir, contain probiotics, and supplements in the form of pills, powders or liquid extract are also available. Probiotic bacteria come in a variety of species, but Lactobacillus and Bifidobacterium are the ones commonly. Each species contains a variety of subspecies, and not all subspecies have the same benefits for your health. Generally speaking, however, probiotics can help promote digestive health because they help eliminate potentially harmful bacteria by competing for space in your digestive tract.

Intestinal Gas-

Gas in the intestinal tract is a common cause of bloating. It is often due to a specific bacteria, so taking probiotics may help eliminate the problematic bacteria. A double-blind, placebo-controlled study conducted in 2009 reported that subjects who took the probiotic Bacillus coagulans reported significantly reduced gastrointestinal problems, including gas and bloating, compared to the subjects that took a placebo. None of the subjects had a gastrointestinal disorder, which suggests that taking a probiotic can help reduce gas and bloating in otherwise healthy people.

Irritable Bowel Syndrome-

Irritable bowel syndrome, or IBS, is a common cause of gas and bloating, with approximately 10 percent to 20 percent of the U.S. population suffering from IBS at some point in their lives. According to New York University Langone Medical Center, numerous double-blind studies suggest that various probiotics may be helpful for reducing the symptoms of IBS. One such study, published in the July 2006 edition of “The American Journal of Gastroenterology,” found that subjects taking the probiotic Bifidobacterium infantis experienced a 20 percent reduction in IBS symptoms, including gas and bloating, when compared to the placebo group.

Acid reflux can cause pain and burning just by the simple act of eating. If you have acid reflux, certain foods can trigger an episode of acid reflux. Although everyone has different triggers, some people experience acid reflux after eating fruit. Acid reflux, also known as heartburn, occurs when the stomach produces excess acid to digest the food just eaten. Combine the excess acid with a sphincter muscle that doesn’t close properly and you have acid reflux. The weakened muscle allows some acid to leak, causing the acid to flow back up the esophagus. This backward flow of acid causes the pain and burning experienced by acid reflux patients. Acid reflux is a symptom of GERD (gastric esophageal reflux disease) which is more serious. Some GERD patients need to have surgery to repair the sphincter muscle. Frequent acid reflux can also irritate the esophagus and cause bleeding in some people.

Acid reflux can cause pain and burning just by the simple act of eating. If you have acid reflux, certain foods can trigger an episode of acid reflux. Although everyone has different triggers, some people experience acid reflux after eating fruit. Acid reflux, also known as heartburn, occurs when the stomach produces excess acid to digest the food just eaten. Combine the excess acid with a sphincter muscle that doesn’t close properly and you have acid reflux. The weakened muscle allows some acid to leak, causing the acid to flow back up the esophagus. This backward flow of acid causes the pain and burning experienced by acid reflux patients. Acid reflux is a symptom of GERD (gastric esophageal reflux disease) which is more serious. Some GERD patients need to have surgery to repair the sphincter muscle. Frequent acid reflux can also irritate the esophagus and cause bleeding in some people.

Consuming fiber is beneficial because it helps add bulk to your diet. The increased bulk aids your digestion and helps prevent constipation. It also helps you feel fuller faster, which can help keep your weight under control. In some cases, however, eating fiber can cause gas and even bloating — a tight, full sensation in your abdomen. Making simple adjustments to your diet, or taking a supplement to help reduce gas, can usually get rid of the bloating. If making adjustments doesn’t help, consult a doctor to rule out a digestive problem.

Fiber And Gas Bloating-

Gas is a normal part of the digestive process and typically results from bacteria breaking down food in the large intestine. Some foods, however, are harder to digest and can lead to larger than normal amounts of gas in the intestinal tract. The increased levels of gas can cause bloating, as well as other symptoms such as belching, abdominal cramping and flatulence. Fiber, along with foods that contain hard to digest sugars — such as raffinose — are a common cause of gas, although not everyone will experience symptoms.

Different Types of Fiber-

Two types of fiber exist: insoluble and soluble. Insoluble fiber does not dissolve in water and is found in wheat bran, vegetables and whole grains.. This type of fiber usually produces little gas, according to the Ohio State University Wexner Medical Center. Soluble fiber does attract water and creates a soft gel as it is digested, thereby slowing down digestion. It is found in foods such as oat bran, beans, peas and the majority of fruits. This type of fiber is a more common cause of gas and bloating. Some people will have gas and bloating whenever they consume fiber, but in some cases gas and bloating is simply caused by adding too much fiber to your diet too quickly.

Remedies For Bloating –

Gradually increasing the amount of fiber in your diet, instead of adding it all at once, can help reduce the levels of gas, possibly avoiding bloating. For example, the University of Maryland Medical Center recommends that older children, adolescents and adults consume between 20 and 35 grams per day of fiber, and adding 3 grams to 5 grams a day for several weeks until that point is reached may be beneficial. Drinking plenty of fluids, particularly water, and peeling fruits and vegetables as you start to consume more fiber can also help ease the transition for your digestive system. If you continue to suffer from mild bloating after consuming fiber, taking a digestive supplement that helps reduce gas may also prevent bloating.

Excessive gas can be an embarrassing problem. The condition is a result of air in your digestive tract or when you metabolize certain carbohydrates. It can also occur when bacteria grow in your small intestine, which is associated with inflammatory bowel disease and diabetes. Symptoms of gas include burping, flatulence, bloating and abdominal pain. Certain foods are known to cause gas, but other foods can help eliminate this condition. Make dietary changes to ease the bloat and reduce your gassy problem.

Lower the Bloat With Fruit-

Potassium-rich fruits help prevent bloating. Bloating can be caused by too much salt in your body, and potassium aids in regulating your sodium levels. Bananas, avocados, kiwis and oranges all contain potassium. Bananas also boast soluble fiber, which relieves constipation – another cause of gas and bloating. Increasing your fiber intake too quickly can cause gas, so MedlinePlus recommends adding soluble fiber gradually to your diet.

Choose Vegetables Wisely-

Cucumber and asparagus are two vegetables to incorporate into your diet if you are experiencing gas. Cucumbers may reduce inflammation in your digestive tract — they contain the antioxidant quercetin, which squelches inflammatory enzymes, according to registered dietitian Cynthia Sass on the Fox News website. Asparagus increases your need to urinate, Sass states, helping you flush out extra water and reduce stomach bloating and gas. This vegetable also contains prebiotics, which promote the growth of healthy bacteria in your gut and prevent gas.

Boost Your Friendly Bacteria-

Prebiotics promote the growth of healthy bacteria in your gut, while probiotics are actual bacteria. Probiotics increase digestive-supporting bacteria and reduce bad bacteria that interfere with digestion and cause gas, which is often the case if you suffer from inflammatory bowel disease. Yogurt is the most widely used probiotic available, but you can also find probiotics in miso, pickles, tempeh and kimchi.

Sip on Tea-

Fennel seeds naturally stave off gas, reports registered dietitian Tamara Duker Freuman on the “U.S. News” website. They improve your ability to digest gassy foods, such as beans and cauliflower. Chew on fennel seeds after eating or crush them and add them to tea. You can also sip on peppermint tea. Peppermint helps you digest fats more easily by improving the flow of bile and relaxing your digestive muscles, which helps alleviate gas.

Soothe With Ginger-

Ginger aids in soothing your digestive system and relaxing your digestive muscles to ease bloating. It also contains enzymes to aid in protein digestion. A 2010 study published in the “Journal of the Medical Association of Thailand” showed ginger capsules had an anti-gas effect in healthy men. Sip on ginger tea or add fresh ginger to stir-fries, rice dishes, smoothies and salad dressings.

Occasional heartburn (acid reflux) can happen to anyone. If you experience acid reflux more than twice a week, you may have gastroesophageal reflux disease (GERD). In this case, heartburn is just one of many symptoms along with coughing and chest pain.

GERD is first treated with over-the-counter methods, such as antacids and dietary changes. Prescription medications may be needed in more severe cases to prevent damage to the esophagus. While conventional medicine is the most common form of GERD treatment, there are some home remedies you can try to reduce instances of acid reflux. Talk to your gastroenterologist about the following options.

Healthy Weight And Acid Reflux-

While heartburn can happen to anyone, GERD seems to be most prevalent in adults who are overweight or obese. Excess weight — especially in the abdominal area — puts more pressure on the stomach. As a result, you’re at an increased risk of stomach acids working back into the esophagus and causing heartburn.

If you’re overweight, the Mayo Clinic suggests a steady weight loss plan of 1 or 2 pounds per week. On the flip side, if you are already considered to be at a healthy weight, then make sure you maintain it with a healthy diet and regular exercise.

Eat Foods That Help Relieve Acid Reflux-

There is no one magic food that can treat acid reflux. Still, aside from avoiding trigger foods, a few other dietary changes can help. First, the American Academy of Family Physicians recommends low-fat, high-protein meals. Reducing dietary fat intake can subsequently decrease your symptoms, while getting enough protein and fiber will keep you full and prevent overeating. Try incorporating some of these foods into your diet to help your acid reflux. After each meal, you may even consider chewing non-mint gum. This can help increase saliva in your mouth and keep acid out of the esophagus.

Herbal Remedies For Acid Reflux-

The following herbs have been used for GERD: chamomile, licorice, marshmallow and slippery elm.
These are available in supplement and tincture form, as well as teas. The downside to these herbs is that there aren’t enough studies to prove that they can actually treat GERD, despite what testimonials might report. Furthermore, they might interfere with medications you may take — check with a doctor before use. The FDA does not monitor herbs and supplements in the United States. Herbs can be a natural and effective way to reduce the symptoms of GERD. Be sure to purchase herbs from a reputable source.

Irritable bowel syndrome (IBS) is an uncomfortable disorder characterized by dramatic changes in bowel movements. Some people experience diarrhea, while others have constipation. Cramps and abdominal pain can make everyday activities unbearable. Medical intervention is important in the treatment of IBS, but did you know that certain diets may improve your symptoms? Explore the most common diets available to reduce uncomfortable symptoms, and work toward leading a healthy life.

High Fiber Diet For IBS Relief-

Fiber adds bulk to your stools, which helps aid in movement. The average adult should eat 20 to 35 grams of fiber per day. While this seems simple enough, most people only eat 5 to 14 grams per day.
Fiber-rich foods such as fruits, vegetables, and whole grains are nutritious and help prevent constipation. However, if you experience bloating from increased fiber intake, try focusing solely on soluble fiber found in fruits and vegetables instead of grains.

Low Fiber Diet For IBS Relief-

While fiber can help some people with IBS, increasing fiber intake can worsen symptoms if you frequently have gas and diarrhea. Before you completely eliminate fiber from your diet, concentrate on sources of soluble fiber found in produce items, such as apples, berries, carrots, and oatmeal. Soluble fiber dissolves in water instead of adding extra bulk associated with insoluble fiber. Common sources of insoluble fiber include whole grains, nuts, tomatoes, raisins, broccoli, and cabbage.

You may also consider taking anti-diarrheal medicines 30 minutes before eating fiber to reduce the effects. This method is especially helpful when eating in restaurants and on the go. However, you shouldn’t make a habit of it.

Low Fat Diet For IBS Relief-

High-fat foods are known contributors to a variety of health issues, such as obesity. However, they can be especially hard on those with IBS by worsening symptoms. High-fat foods are generally low in fiber, which can be problematic for IBS-related constipation. According to the Cleveland Clinic, fatty foods are particularly bad for people with mixed IBS, which is characterized by a combination of constipation and diarrhea. Embarking on a low-fat diet is good for your heart and may improve uncomfortable bowel symptoms. Instead of eating fried foods and animal fats, focus on lean meats, fruits, vegetables, grains and low-fat dairy products.

Bloating is the condition of your belly feeling swollen after eating. It is usually caused by excess gas production, and/or disturbances in the movement of the muscles of the digestive system. This can cause increased pressure and discomfort, and can sometimes make the stomach look bigger. The effect can be quite extreme in certain cases, and some have even used the term food baby.

Bloating is not the same as water retention, but the two terms are often used interchangeably. Put simply, bloating involves excessive amounts of solids, liquids or gas in your digestive system. However, in some people, bloating is caused mostly by increased sensitivity. It just feels as if there is increased pressure in the abdomen, even though there isn’t.

About 16-30% of people report that they regularly experience bloating, so this is very common. Bloating can often cause pain, discomfort and a “stuffed” feeling, but it can also make you look heavier and give the perception of large amounts of belly fat. Although bloating is sometimes caused by serious medical conditions, it is most often caused by the diet and some foods or ingredients you are intolerant to.

Try Not To Eat Too Much At Once-

Being stuffed can feel like being bloated, but the problem is that you simply ate too much. If you’re eating big meals and tend to feel uncomfortable afterwards, then try smaller portions.

Add another daily meal if necessary. Subsets of people who experience bloating don’t really have an enlarged stomach or increased pressure in the abdomen. The issue is mostly sensory.

A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated. For this reason, simply eating smaller meals can be incredibly useful. Chewing your food better can have a two-fold effect. It reduces the amount of air you swallow with the food (a cause of bloating), and it also makes you eat slower, which is linked to reduced food intake and smaller portions.

Try Avoiding Swallowing Air Or Gas While Eating-

There are two sources of gas in the digestive system. One is gas produced by the bacteria in the gut.
The other is air or gas that is swallowed when you eat or drink. The biggest offender here is. They contain bubbles with carbon dioxide, a gas that can be released from the liquid after it reaches your stomach. Chewing gum, drinking through a straw, and eating while talking or while in a hurry, can also lead to increased amounts of swallowed air.

Avoid Foods That Give You Gas-

Some high fiber foods can make people produce large amounts of gas. Major players include legumes like beans and lentils, as well as some whole grains. Try keeping a food diary to figure out if certain foods tend to make you more gassy and/or bloated than others. Fatty foods can also slow down digestion and emptying of the stomach. This can have benefits for satiety (and possibly help with weight loss), but can be a problem for people with a tendency to bloat. Try eating less of beans and fatty foods to see if it helps.

Whether we’d like to admit it or not, everyone gets gas from time to time. Gas is caused by swallowing air and the breakdown of food in your digestive tract. The consequences are usually burping, feeling bloated, or passing gas. On average, most people pass gas at least 14 times per day. Some people have more gas than others, which may be uncomfortable or embarrassing. However, gas itself is not cause for alarm.

If you’re experiencing a lot of gas and bloating, making changes to your diet can help. Here are the types of foods that cause the most gas. Keep in mind that people’s bodies react differently, so if you make changes to your diet, avoid the foods you react to the most.

Dairy Products And Gas-

Lactose is a sugar that’s found in milk and most dairy products, including cheese and ice cream. People who don’t produce enough of the enzyme lactase have difficulty digesting lactose, which is known as lactose intolerance. Increased gas is one symptom of lactose intolerance. If you suspect you’re lactose intolerant, you might reduce your symptoms by trying nondairy replacements such as almond milk or soy “dairy” products, or taking a lactase tablet before eating foods with lactose.

Whole Grains And Gas-

Whole grains such as wheat and oats contain fiber, raffinose, and starch. All of these are broken down by bacteria in the large intestine, which leads to gas. In fact, rice is the only grain that doesn’t cause gas.

Sodas And Gas-

Sodas and other carbonated drinks can add significantly to the amount of air you swallow. When air gets into your digestive tract, it has to pass through somehow. This causes burping and may also increase how much gas you pass. Swapping soda for juice, tea, or water (with no carbonation) may help you reduce gas.

Fruits And Gas-

Fruits such as apples, peaches, pears, and prunes contain the natural sugar alcohol, sorbitol, which the body has trouble digesting. Many fruits also have soluble fiber, which is a type of fiber that dissolves in water. Sorbitol and soluble fiber must both also pass through the large intestines, where bacteria break them down to create hydrogen, carbon dioxide, and methane gas.

Processed Foods And Gas-

Processed foods are packaged goods, such as breads, snack foods, cereal, and salad dressing. These contain a variety of ingredients, including fructose and lactose. This combination can lead to increased gas.

Fruits And Gas-

Fruits such as apples, peaches, pears, and prunes contain the natural sugar alcohol, sorbitol, which the body has trouble digesting. Many fruits also have soluble fiber, which is a type of fiber that dissolves in water. Sorbitol and soluble fiber must both also pass through the large intestines, where bacteria break them down to create hydrogen, carbon dioxide, and methane gas.

Acid reflux is a common health condition that can cause the burning sensation known as heartburn. You may have felt this burning sensation after eating a particular food. These foods are known as trigger foods, and they can vary from person to person. Sugar alone doesn’t trigger acid reflux, though it’s often found in trigger foods and drinks. Here’s what you need to know about sugar and acid reflux.

Eating Sugars With A History Of Acid Reflux-

Consuming sugar in small amounts and without added trigger ingredients generally won’t affect your acid reflux. For example, pure honeys, jams, and maple syrup typically won’t trigger your symptoms. Sugar found in triggering foods or combined with triggering ingredients may cause symptoms to appear. Because of this, you should limit or avoid: chocolate, peppermint, citrus fruits, fatty foods, and caffeinated beverages, such as coffee and tea.

Research On Sugars And Acid Reflux-

Your diet can play a huge factor in both triggering and preventing acid reflux. A recent study reported that people with acid reflux knowingly ate trigger foods more frequently than people without acid reflux. The researchers concluded that modifying your diet provides a great opportunity for treating acid reflux without medication. Controlling your weight can also have an impact.

What You Can Do Now For Acid Reflux Relief-

If you have acid reflux, there are options available to treat your symptoms. Depending on your individual needs, you may be able to find relief through lifestyle adjustments or medication.

If you think sugar may be affecting your symptoms, consider: keeping a food diary to track what you eat and how your body reacts, introducing sugar substitutes into your diet, and removing sugar from your diet completely. Talk to your doctor if you’re concerned about persistent acid reflux symptoms. Your doctor can review your diet and help you identify trigger foods. If necessary, they can work with you to create a nutrition and weight management plan.

Bloating is the condition of your belly feeling swollen after eating. It is usually caused by excess gas production, and/or disturbances in the movement of the muscles of the digestive system. This can cause increased pressure and discomfort, and can sometimes make the stomach look bigger. The effect can be quite extreme in certain cases, and some have even used the term food baby. Bloating is not the same as water retention, but the two terms are often used interchangeably. Read this article for ways to reduce water retention.

Put simply, bloating involves excessive amounts of solids, liquids or gas in your digestive system.
However, in some people, bloating is caused mostly by increased sensitivity. It just feels as if there is increased pressure in the abdomen, even though there isn’t. About 16-30% of people report that they regularly experience bloating, so this is very common. Bloating can often cause pain, discomfort and a “stuffed” feeling, but it can also make you look heavier and give the perception of large amounts of belly fat.

Although bloating is sometimes caused by serious medical conditions, it is most often caused by the diet and some foods or ingredients you are intolerant to. Here are 11 proven ways to reduce or eliminate bloating.

Don’t Eat Too Much at a Time-

Being stuffed can feel like being bloated, but the problem is that you simply ate too much. If you’re eating big meals and tend to feel uncomfortable afterwards, then try smaller portions.

Add another daily meal if necessary. A subset of people who experience bloating don’t really have an enlarged stomach or increased pressure in the abdomen. The issue is mostly sensory.

A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated. For this reason, simply eating smaller meals can be incredibly useful.

Chewing your food better can have a two-fold effect. It reduces the amount of air you swallow with the food (a cause of bloating), and it also makes you eat slower, which is linked to reduced food intake and smaller portions.

Avoid Swallowing Air and Gases-

There are two sources of gas in the digestive system. One is gas produced by the bacteria in the gut (which we’ll get to in a bit). The other is air or gas that is swallowed when you eat or drink. The biggest offender here is carbonated beverages (soda, or fizzy drinks). They contain bubbles with carbon dioxide, a gas that can be released from the liquid after it reaches your stomach. Chewing gum, drinking through a straw, and eating while talking or while in a hurry, can also lead to increased amounts of swallowed air.

Don’t Eat Foods That Give You Gas-

Some high fiber foods can make people produce large amounts of gas. Major players include legumes like beans and lentils, as well as some whole grains. Try keeping a food diary to figure out if certain foods tend to make you more gassy and/or bloated than others.

Fatty foods can also slow down digestion and emptying of the stomach. This can have benefits for satiety (and possibly help with weight loss), but can be a problem for people with a tendency to bloat. Try eating less of beans and fatty foods to see if it helps.

Take Digestive Enzyme Supplements-

There are certain over-the-counter products that can be useful. This includes supplemental enzymes that can help break down indigestible carbohydrates.

A notable one includes:

Lactase: an enzyme that breaks down lactose, useful for people with lactose intolerance.