A Seven-Day Challenge to Reduce Bloating

   |  Updated: June 24, 2014 12:03 IST

A Seven-Day Challenge to Reduce Bloating
For some weight loss is a constant struggle while for the others it's like a lost battle.  While trying to fit into the perfect size, we tend to ignore the basics of what and how we should be eating.

Bloating is a condition where gas released from the breakdown of foods builds up in your stomach and intestines instead of passing out of the body. It can lead to abdominal pain, constipation, digestive disorders etc.

Bloating can be triggered by various reasons, some of which may be -
  • Excess consumption of fatty foods and fizzy drinks
  • Conditions like celiac disease or lactose intolerance
  • Indigestion and stress
  • Irritable bowel syndrome etc.

(More: 5 food combinations that hinder digestion)

But, here's the good news. Bloating can be easily tackled with a simple combination of exercise, a good diet and a healthy lifestyle. Femalefirst.co.uk suggests this seven-day routine to beat the bloat!

Day One

Start taking a multi-strain probiotic - Probiotics have been shown in some studies to balance the gut flora, support the efficient digestion of food and regular healthy bowel movements. Bloating is often due to an imbalance of gut microflora. Bacteria and yeasts ferment undigested food, producing gases which can lead to excessive bloating and flatulence. Beneficial bacteria, bifidobacteria in particular, do not produce much gas. In some people, this may take seven days and for some even more.
Day Two

Support digestive function - Take some apple cider vinegar before each meal, chew your food well and start eating in a quite relaxed environment. Try to prepare fresh food, the thought and smell of food can elicit the secretion of 30 percent more stomach acid and 25 percent of digestive enzymes. Undigested food can lead to bloating so these natural techniques could be all you need.

Day Three

Reduce simple sugars and refined carbohydrates - These could cause more gas by preferred pathogenic bacteria fermentation and encourage the growth of fungi such as Candida. Avoid processed products such as white pasta, breads and baked goods (cakes, biscuits and pastries).

Day Four

Start eating more fibre - Consume seven different portions of vegetables and salad each day to keep bowel movements regular. The build-up of waste material in the colon can certainly cause bloating. Soluble fibre from rolled oats, linseeds, ripe fruits and non-starchy vegetables (carrots, celery, bok choy and lettuce) may be the easiest to tolerate for those susceptible to bloating from vegetables. (More: Eating kiwi improves digestion)

Day Five

Drink homemade bone stock or include it in soups and stews - These are rich in the amino acid glutamine, essential to feed the cells lining our gut where final food digestion and absorption takes place. The gut lining takes three to five days to replenish so hopefully new cell growth will be nice and healthy by the time you go on holiday.

Day Six

Soak legumes - Leaving legumes to soak well overnight will ease their digestion if they cause you bloating.

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Day Seven

Relax - Stress is known to reduce the levels of beneficial bacteria in the gut and can occur in many ways such as a busy lifestyle or lack of sleep. Including some form of relaxation in the daily routine such as reading a book, yoga, meditation or taking a bath with lavender oil can only be of benefit.

CommentsWith inputs from IANS and Femalefirst.co.uk

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