From serious health problems to poor dietary choices, bloating can be stirred up by a variety of factors.
Leaving your belly sticking out and sore, the uncomfortable sensation can sometimes strike even after you’ve eaten the smallest amounts of food.
Fortunately, Dr Anthony Youn shared five easy tips that could help tackle stubborn bloating on his YouTube channel.
1. Cut down on soda
While an ice-cold glass of soda pop tastes great with just about anything, it could harm your gut health.
Your gut is the home to trillions of bacteria that form your unique microbiome, which affects your skin, digestive system and even brain health.
READ MORE Seemingly healthy breakfast could cause tummy troubles and bloating
https://www.youtube.com/embed/NqQhuVgLge8?si=LEPZRL4aZcEw7AGx
Dr Youn said: “Having a lot of unhealthy gut bacteria can cause you medical problems.
“Excessive amounts of sugar can actually help feed the unhealthy gut bacteria and cause you to have an unhealthy microbiome.
“So drinking a lot of sugary drinks like soda pop can increase the amount of unhealthy gut bacteria that you have and then can worsen belly bloat.
“This is in addition to the carbonation in these drinks that can also increase gassiness and bloating.”
While quitting sugary drinks altogether would be the best option, the doctor explained that cutting down from two cans to one a day could also make a difference.
2. Eat more fermented foods
From kombucha to sauerkraut and miso to yoghurt, fermented foods are packed with healthy gut bacteria that can help tackle bloating and boost the health of your microbiome.
The doctor recommended eating fermented foods at least a few times a week to start out with.
3. Take a probiotic
If you’re not a fan of fermented foods or can’t stand the sour taste, another option is to take a daily probiotic.
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Dr Youn said: “Technically, this should not take the place of eating good fermented foods but a daily probiotic with at least three to five billion colony-forming units can be helpful to your gut, your gut microbiome, and your bloating problems.”
The doctor said many of his patients saw great results after making just this one simple change.
4. Drink peppermint tea
This warming beverage could help with your gassiness and bloating by increasing the movement of food through your digestive tract.
Dr Youn said: “Basically, it relaxes the muscles of your digestive tract and that allows the gas to move through the digestive tract more freely. If you’ve got bloating issues, I would recommend aiming for one to two cups each day.”
5. Avoid dairy and gluten
The doctor explained that there’s a high percentage of people who are lactose intolerant and should therefore avoid dairy to minimise their risk of bloating.
Furthermore, around seven percent of the population is also gluten intolerant, according to the Cleveland Clinic.
The doctor said: “This is a percentage of people, who when they eat gluten, develop symptoms such as stomach problems, digestive issues. They can get weird itching and rashes and even muscle aches and joint pains.
“So if you have a bloating issue, I would encourage just trying going off dairy and gluten for a few weeks and see how your bloating may improve.”
However, there’s “no compelling evidence” that a gluten-free diet will benefit those who don’t have gluten intolerance or a coeliac disease, according to Harvard Medical School.
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