Bloated stomach? 5 tips to say goodbye once and for all

The swollen abdomen, when not due to a medical problem, can cause a lot of discomfort to those who suffer from it. It usually has three main causes: imbalances in the gut flora, constipation, irritable bowel or a food intolerance. Naturadika experts state that a flat stomach is impossible without a healthy gut. And why might our gut not be healthy? For many reasons, but among the most important are stress and the poor quality of the daily diet. Simple sugars, hidden in many foods, are deadly to, for example, the “good” bacteria in the colon.

What are the causes of a swollen abdomen?

Food intolerances: lL intolerance to some foods or compounds, such as lactose, gluten or corn, can be the cause of a swollen abdomen. However, detecting and eliminating the irritant from the diet should quickly solve the problem of abdominal swelling.

Constipation: This occurs when the frequency of defecation decreases. A few days is enough for stool to accumulate in the colon to cause abdominal swelling and abdominal pain.

Irritable bowel (or irritable bowel syndrome): This condition, so common today, can cause diarrhea, constipation, or both, that is, sometimes diarrhea occurs and sometimes constipation. However, one symptom that is usually present in the irritable colon is a swollen abdomen, usually accompanied by cramping pain, as explained by University of California research.

Imbalance in the intestinal flora: The term gut flora includes the bacteria that normally live in the gut and play an important role in gut and general health.

How to prevent abdominal swelling?

To do exercise: sports is central, because exercise strengthens the muscles that are activated during defecation and at the same time stimulates bowel movement.

Drink a lot of water: Maintaining optimal hydration is essential to keep the gut healthy.

Have a diet high in soluble fiber: Soluble fiber, found in oats, bananas, pears and pumpkins, traps water (hence the importance of hydration) and forms a gel, softening stools.

From simple sugars, saturated and trans fats: Although the intestinal flora imbalance is the least known culprit of a bloated stomach, according to numerous studies on the relationship between diet and intestinal flora, including those from the Federal University of São Paulo, simple sugars and fats “bad” are very harmful to the useful bacteria that inhabit the large intestine.

Add probiotics, prebiotics and digestive supplements with nutricosmetics: In any of the above situations (constipation, irritable bowel, or disrupted gut flora), prebiotics and probiotics are highly recommended to treat bloating. Probiotics are “good” bacteria for the gut that can be consumed in the form of food (yogurt, kefir, sauerkraut) or as a supplement.