BIEN-ETE 7 Natural Remedies for Bloating

L’accumulation de gaz dans l’intestin causes the abdomen to swell, a condition known as meteorism or bloating. If these gases cannot be expelled, they build up and cause abdominal pain. They can become very uncomfortable and disruptive in everyday life. In fact, this is now one of the most common functional digestive symptoms. In France, half the population is thought to experience abdominal bloating. So what causes this digestive discomfort, and what can be done to relieve it?

• Bloating can be caused by diet (food intolerance, consumption of fermentable foods), gut health (irritable bowel syndrome, gut microbiome imbalance, constipation), hormonal fluctuations (especially in women), or lifestyle (stress, anxiety).
• Beyond the fact that a balanced diet is essential for optimizing digestive well-being, it is also important to test different categories of suspected foods to identify those that make your stomach swell and avoid them (gluten, FODMAPs, etc.).
• The gut microbiome is key to our digestive health, so you need to learn how to take good care of it every day, including by enriching it with probiotics, the “friendly” bacteria that live in our intestines.
• Courses of dietary supplements, herbal teas, abdominal self-massage, gastric dressings and physical activity can also be a great help in reducing digestive discomfort in everyday life.

Causes of bloating and a swollen stomach

Bloating can cause a feeling of distension and/or abdominal pain, as well as gurgling in the intestines. In addition, most people affected notice a visible increase in waist size. To help you get a clearer picture, here is an overview of the different possible causes of bloating.

It refers to swallowing an excessive amount of air during the day. Note that we naturally swallow small amounts of air every day when drinking, eating and talking. However, we sometimes swallow a larger amount of air, particularly because of certain habits that make the stomach work on an empty stomach: consuming carbonated drinks, chewing chewing gum, drinking through a straw, eating too quickly, or swallowing very frequently, particularly when stressed. L’aerophagia can also be encouraged by consuming tobacco, alcohol, coffee or other stimulants that can irritate the intestines. Excess gas builds up in the digestive tract and can cause intestinal bloating, burping and gas.

The second most common cause of bloating is constipation. Indeed, the accumulation of stool in the large intestine leads to fermentation by intestinal bacteria and increased production of gas and bloating. Note that constipation is defined by a decrease in the frequency of bowel movements. According to the WHO, constipation is characterized by having fewer than 3 bowel movements per week.

Bloating can also be due to a food intolerance. In fact, when certain molecules are not digested, they remain in the intestines and ferment, producing gas and bloating. What we now call food intolerance is actually a series of unpleasant symptoms experienced after consuming a specific food. These symptoms are caused by difficulty digesting that food, not by an immune system reaction as with allergies. The most common food intolerances are intolerance to lactose, the sugar naturally found in milk; gluten, found in certain grains (wheat, barley, rye); fructose, a sugar found in fruits and honey, for example; and sorbitol, a sugar alcohol found in jams, candy, and foods labeled “no added sugar.”

Please note that celiac disease is a chronic autoimmune disease triggered by the consumption of gluten. When gluten is ingested, the immune system attacks its own tissues, causing damage to the intestinal walls and making them unable to properly absorb vitamins, minerals, and other nutrients. In addition, this disease causes many digestive symptoms, such as diarrhea, bloating, and abdominal pain.

Eliminating or avoiding foods containing the substance responsible for the intolerance is the best way to avoid digestive problems. L’s guidance from a healthcare professional (doctor, allergist, nutritionist) is essential when following an elimination diet, as an unsuitable diet could lead to deficiencies.

Irritable bowel syndrome (IBS), also known as functional bowel disorder or irritable colon syndrome (ICS), is a disorder of bowel function. Although benign, this condition causes significant digestive discomfort and impairs the quality of life of those affected. It is a chronic condition characterized by abdominal pain (spasms, cramps), bloating, gas, and changes in bowel habits (constipation, diarrhea). Because its cause is poorly understood, it is too often overlooked. Yet it is far more common than people think, since it affects approximately 5 to 10% of the population. The condition is often diagnosed between the ages of 30 and 40 and affects many more women than men, at a ratio of about three women to every man. To learn more, we invite you to read our article on how to relieve irritable bowel syndrome.

The L intestine is more than just a digestive tube. It is an ecosystem that is home to a whole microbiotic world known as the intestinal flora or the gut microbiome, a collection of bacteria, viruses, and fungi that are essential to our health. Its health depends on the balance between friendly bacteria and harmful bacteria. When these harmful bacteria become too numerous, they cause an imbalance in the microbiome known as dysbiosis. And when they come into contact with certain foods, they produce gas and contribute to digestive problems such as bloating. They may even explain the development of certain inflammatory or autoimmune diseases.

The L intestine has a vast network of several million nerve cells that allow it to communicate with the brain. This is why it is considered our second brain. A reflection of our anxieties, the digestive system is easily disrupted and reacts when we are stressed, causing digestive discomfort. In addition to disrupting the gut microbiome, stress redirects energy to all the organs that help us deal with the problem (the brain, muscles, and heart), and digestion then becomes a secondary priority and slows down. Stress can therefore cause cramps, spasms, bloating, or even heartburn.

Hormonal fluctuations in women have a significant influence on how the intestines function and on the balance of the microbiome and are very often the cause of digestive disorders such as bloating. Indeed, before menstruation begins, progesterone levels rise and reduce the muscle tone around the intestines, slowing transit and therefore causing gas to form. The same applies during pregnancy. High progesterone levels relax the intestines, which slows digestion and causes constipation, bloating, and flatulence. In addition, pressure from the uterus on the intestine can cause flatulence. We offer the Essential Maternity Course, rich in probiotics, chamomile, vitamins & minerals, which provides all the essential nutrients for (expectant) mothers while taking care of their digestion. Finally, during menopause, the drop in estrogen and progesterone levels brings its share of digestive discomfort. It slows transit and therefore causes constipation and bloating. In addition, menopause is often accompanied by a decrease in muscle tone and intestinal lubrication, which contributes to this discomfort.

Certain foods are known to cause bloating. When broken down during digestion, they lead to excess production of intestinal gas and cause the belly to swell. So if you’re regularly bloated, try reducing your intake of fermentable foods, which ferment in the intestines. These include cruciferous vegetables, the large family of cabbages rich in raffinose (cauliflower, Brussels sprouts, broccoli), raw vegetables rich in fiber that’s hard to digest and can irritate the intestines (tomatoes, cucumbers, carrots), legumes (white and red beans, lentils, broad beans, peas), as well as foods high in carbohydrates (sugars) or fats. Of course, everyone’s digestive system is different, so you may digest cabbage perfectly well but have a harder time with bread. In that case, try eliminating the different categories of suspected foods to identify which ones make your belly swell.

7 tips to prevent bloating and a swollen belly

We’ve put together some ideas for natural remedies and habits to adopt to help relieve your bloating for good.

Pay attention to the food on your plate! In our diet, some foods are known to cause bloating, while others can help relieve it. You can try to identify these foods by removing them from or adding them to your diet one at a time and see how your body reacts. Don’t hesitate to eat fiber. It’s very good for your health and particularly recommended if you have a bloated stomach, as it speeds up intestinal transit and thus limits gas production. But beware of insoluble fiber, which can cause digestive problems when consumed in excess. Opt for soluble fiber by eating whole grains (rye, buckwheat, barley, oats), certain vegetables (carrots, zucchini, asparagus, squash), or certain fruits (oranges, grapefruit, peaches). You can also eat dried legumes such as lentils or dried beans, which are very rich in fiber and protein. But you must soak them in water the night before and rinse them before cooking to avoid bloating after eating them. Also consider reducing your intake of raw vegetables, which can irritate the intestines, and fats, which require much more digestion than other nutrients. In addition, avoid carbonated drinks and chewing gum in your daily routine, as they make the digestive system work “on empty” and cause digestive discomfort. Finally, it’s important to take at least 20 minutes to eat. Chewing food thoroughly makes digestion easier and reduces the risk of swallowing air.

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are a group of sugars found in many foods. They are naturally poorly digested and fermented by bacteria in the colon, causing excess gas and digestive pain. Specifically, you need to reduce lactose (milk, yogurt), fructose (honey, wheat, barley, apples, pears), and sweeteners such as sorbitol (chewing gum, processed foods). The low-FODMAP diet aims to reduce the consumption of these sugars. It is carried out in three distinct phases:

• restricting FODMAPs, which involves strict elimination for 4 to 6 weeks,
• gradually reintroducing FODMAPs, which often helps determine whether the diet is effective,
• and finally, personalizing the diet, since food sensitivities naturally vary from person to person. This may require the help of a nutritionist or dietitian, as a lack of guidance and advice can unfortunately lead to nutritional deficiencies.

Probiotics, known as “friendly bacteria,” are the beneficial microorganisms in our bodies that form the intestinal flora and help support the health of our digestive system. We can enrich our microbiome by taking them externally. The foods richest in probiotics are fermented milk products, yogurt, sourdough bread, kefir, soy-based products, cheese, sauerkraut, and pickled vegetables. They are also available as dietary supplements. At Epycure, we offer Gummies for bloating, apple-pear-flavored chewable gummies that help reduce bloating immediately. This 100% naturally derived course combines peppermint, chamomile, raspberry leaves, and a strain of tyndallized probiotics (Bifidobacterium breve DSM 16604) with a clinically proven anti-inflammatory and pain-relieving effect. We also offer the Probiotic & Fiber Course, a complex of probiotics, prebiotics, and minerals that helps reduce bloating, digestive cramps, and bowel irregularities. Our 4 patented probiotic strains have been rigorously selected for their complementary effects on the gut microbiome: Bifidobacterium lactis LMG-21384, Bifidobacterium breve DSM16604, Lactobacillus plantarum LMG P-21020 and Lactobacillus rhamnosus DSM16605.

Bloating is often linked to excessive fermentation in the intestines. Giving yourself an abdominal massage is very effective for soothing this digestive discomfort. It stimulates colon motility and helps move painful gas and stool along. To perform the massage, place your palms on your stomach on either side of your navel, horizontally, and inhale. As you exhale, gently press your stomach as if you were trying to bring your hands together. Note that this exercise should not be done immediately after eating, but rather in the morning or evening on an empty stomach.

Certain carminative plants reduce flatulence by absorbing gas that has built up in the intestines and thus relieve bloating. This is true of fennel, which is found in the Digestive Comfort Course, as well as cumin, ginger, coriander, thyme, anise, peppermint, and chamomile, both of which are found in the Gummies for bloating. One of the most effective home remedies is to use these plants in an infusion. You can combine several plants such as thyme (for bloating), peppermint (for digestive issues), and lemon balm (an antispasmodic) to make a complete remedy. Fill your cup with very hot water and a pinch of each plant. Drink it after every meal to help your body digest.

Regular but moderate exercise is a good way to relieve bloating. In fact, exercise encourages the muscles of the digestive tract to contract and helps reduce the time it takes food to pass through the digestive system. It therefore promotes the rapid expulsion of gas and reduces the risk of constipation. So exercise regularly in a way that suits your lifestyle and is relatively gentle: cycling, swimming, yoga, etc.

L’The purpose of an antacid is to neutralize stomach acid and create a barrier between the intestinal lining and the contents of the meal. To reduce bloating, you can use activated charcoal. It is a black powder obtained by heating wood, coconut shells, or olive pits. This carbonization process increases the powder’s porosity, and these pores have the capacity to hold air. Activated charcoal can therefore eliminate gas caused by fermentation to relieve bloating. You can take it for 2 or 3 weeks by mixing 2 tablespoons into a large glass of water with each meal. You can also take it in capsule form. It is recommended to leave at least 2 hours between taking medication and activated charcoal to avoid interactions and prevent it from reducing absorption.

Our selection for taking care of your digestion

At Epycure, we offer three dietary supplements with very different formulas to help you get your digestion back on track.

• If you have many digestive issues (digestive cramps, constipation, bloating) and they’re chronic, probiotics can be used as a long-term treatment to restore the balance of your gut flora and reduce your discomfort. They affect the bacterial composition of the intestine and help combat dysbiosis. In this case, you can take the Probiotic & Fiber Course for 3 months. Made with 4 patented, clinically studied probiotic strains, it’s a great way to help restore the balance of your microbiome.

• Whether they’re chronic or occasional, if your discomfort is mainly related to the quality of your digestion, the Digestive Comfort Course will become your ally. Thanks to a combination of 5 digestive enzymes (alpha-amylase, lipase, protease, lactase and cellulase), fennel, calcium, zinc and vitamins, this course helps optimize digestion, making it easier, and gently stimulate bowel movements, thereby limiting gas buildup in the intestines.

• Finally, if you often experience bloating, you can try our Gummies for bloating with no added sugar, combining the benefits of a microbiotic strain Bifidobacterium breve DSM 16604 with those of herbal medicine, including chamomile, peppermint, and raspberry leaves. They help reduce intestinal gas and therefore limit feelings of bloating, helping you regain digestive comfort especially after heavy meals.

If you regularly feel bloated and your stomach pain is severe, your bloating may have a medical cause. These symptoms should not be taken lightly if they occur chronically. In this case, we strongly recommend consulting a doctor, as this swelling can sometimes mask an underlying condition requiring specific treatment.