BIEN-ETE 7 Natural Remedies for Bloating

The accumulation of gas in the intestine causes the abdomen to swell, which is then referred to as meteorism or bloating. If these gases cannot be expelled, they build up and cause abdominal pain. They can become very uncomfortable and bothersome on a daily basis. It is in fact one of the most common functional digestive symptoms today. Indeed, in France, half of the population is estimated to be affected by abdominal bloating. But how can these digestive discomforts be explained, and what solutions can be put in place to relieve them?

• Bloating can be caused by bothdiet (food intolerance, consumption of fermentable foods), the intestinal health (irritable bowel syndrome, gut microbiota imbalance, constipation), the hormonal fluctuations (particularly in women) or lifestyle (stress, anxiety).
• Beyond the fact that a balanced diet is more than necessary to optimize digestive well-being, it is also important to testing the different categories of suspected foods to identify those that make your stomach swell and thus avoid them (gluten, FODMAPs, etc.).
• The gut microbiota being the key to our digestive health, you need to learn to take care of it every day, notably by enriching it with probiotics, these “friendly” bacteria that inhabit our intestines.
• Courses of dietary supplements, herbal teas, abdominal self-massage, gastric dressing, and physical activity can also be very helpful in reducing your digestive discomfort on a daily basis.

The causes of bloating and a swollen abdomen

Bloating may manifest as a feeling of distension and/or abdominal pain, as well as gurgling in the intestine. Furthermore, in most people affected, a visible increase in waist circumference is observed. To help you see things more clearly, here is an overview of the different possible causes of bloating.

It refers toswallowing an excessive amount of air during the day. It should be noted that we naturally swallow small amounts of air every day while drinking, eating, and talking. But sometimes a larger amount of air is ingested, 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, and swallowing very frequently, particularly when stressed. Aerophagia can also be encouraged by consuming tobacco, alcohol, coffee, or other stimulants that may irritate the intestines. Excess gas builds up in the digestive tract and can cause intestinal bloating, burping, and flatulence.

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

Bloating can also be caused by a food intolerance. Indeed, undigested, certain molecules remain in the intestines and cause fermentation causing gas and bloating. What is now called food intolerance is actually a series of unpleasant symptoms experienced after consuming a specific food. The symptoms are caused by difficulty digesting that food, not by an immune system reaction as in the case of allergies. The most common food intolerances are intolerance to lactose, the sugar naturally present in milk, and gluten, found in certain grains (wheat, barley, rye), and fructose, a sugar found in fruits and honey, for example, and sorbitol, a sugar alcohol found in jams, sweets, and foods labeled “no added sugar.”

It should be noted 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 lesions on the intestinal walls and making it unable to properly absorb vitamins, minerals, and other nutrients. In addition, this disease causes numerous 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 disorders. Support from a healthcare professional (doctor, allergist, nutritionist) is essential when following an exclusion diet, as an unsuitable diet could cause deficiencies.

Irritable bowel syndrome (IBS), also known as functional bowel disorder or irritable colon syndrome (ICS), is a disorder of intestinal function. Although benign, this condition causes significant digestive discomfort and that impairs the quality of life of those affected. Indeed, it is a chronic condition associated with abdominal pain (spasms, cramps), and bloating, and gas and transit disorders (constipation, diarrhea). Since its cause is poorly understood, it is too often neglected. Yet it is much more common than people think, sinceit affects approximately 5 to 10% of the population. This condition is often diagnosed between the ages of 30 and 40 and affects far more women than men, at a ratio of approximately three women to one man. To learn more, we invite you to read our article on how to relieve irritable bowel syndrome.

The intestine is not merely a digestive tube. It is an ecosystem that houses a whole microbiotic world known as the intestinal flora or gut microbiota, a collection of bacteria, viruses, and fungi essential to our health. Its health depends solely on thebalance between beneficial bacteria and harmful bacteria. When these harmful bacteria are present in excess, they cause an imbalance in the microbiota called dysbiosis. And when they come into contact with certain foods, they cause gas and therefore promote digestive disorders such as bloating. They could even explain the development of certain inflammatory or autoimmune diseases.

The intestine has a vast network of several million nerve cells that enable 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 manifests itself when we are stressed, causing digestive discomfort. In fact, in addition to disrupt the gut microbiota, stress causes energy to be redirected to all the organs that help us deal with the problem (brain, muscles, heart), and digestion then becomes secondary and digestion then slows down. This stress can therefore cause cramps, spasms, bloating, or even heartburn.

The hormonal fluctuations in women have a a significant influence on intestinal function and microbiota balance and are very often the cause of digestive disorders such as bloating. In fact, before the onset of periods, the level of progesterone increases and reduces muscle tone located around the intestine, thereby slowing transit and 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 exerted by the uterus on the intestine can cause flatulence. We offer Essential maternity care, rich in probiotics, chamomile, vitamins & minerals, which provides all the essential nutrients to the (expectant) mother while taking care of her digestion. Finally, during menopause, the drop inestrogen and progesterone causes its share of digestive discomfort. It slows intestinal transit and consequently causes constipation and bloating. In addition, during menopause, a decrease in muscle tone and intestinal lubrication is often observed, which promotes this discomfort.

Some foods are known to promote bloating. When broken down during digestion, they cause the overproduction of intestinal gas and consequently cause the stomach to swell. If you are regularly bloated, try reducing your consumption of fermentable foods, these foods that ferment in the intestines. We can list cruciferous vegetables, the large family of cruciferous vegetables rich in raffinose (cauliflower, Brussels sprouts, broccoli), raw vegetables rich in fiber that is difficult to digest and irritating to the intestines (tomatoes, cucumbers, carrots, legumes (white beans, kidney beans, lentils, broad beans, peas) or foods rich in carbohydrates (sugars) or fats. Obviously, since everyone's digestive system is different, you may digest cabbage perfectly well but bread much less so. In that case, test the different categories of suspected foods to identify those that make your stomach swell.

7 tips to prevent bloating and a swollen stomach

Here we have gathered some ideas for natural remedies and habits to adopt to help you relieve bloating over the long term.

Observe the composition of your meals! In our diet, some foods are known to cause bloating while others help relieve it. You can try toidentify 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 consume fiber. They are very good for your health and particularly recommended in cases of bloating because they speed up intestinal transit and thus limit gas production. But beware of insoluble fiber which, when consumed in excess, cause digestive problems. Choose 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 absolutely must soak them in water the day before and rinse them before cooking to avoid bloating after consuming them. Also consider reducing your consumption of raw vegetables, which irritate the intestines, and fats, which require much more digestion than other nutrients. In addition, eliminate carbonated drinks and chewing gum from your daily routine, as they make the digestive system work “on empty” and cause digestive discomfort. Finally, it is important to take at least 20 minutes to eat. Chewing food thoroughly facilitates digestion and reduces the risk of aerophagia.

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) are a group of sugars found in many foods. They are naturally poorly digested and ferment upon contact with bacteria in the colon which causes excessive gas production and digestive pain. More specifically, lactose (milk, yogurt), fructose (honey, wheat, barley, apples, pears), and sweeteners such as sorbitol (chewing gum, processed foods) should be reduced. The low-FODMAP diet aims to reduce consumption of these sugars. It is implemented in three distinct phases:

• FODMAP restriction which consists of a strict elimination diet for 4 to 6 weeks,
• the gradual reintroduction FODMAPs, which very often makes it possible to determine whether or not the diet is effective,
• and finally, personalizing the diet, since food sensitivities naturally differ from one person to another. This personalization may require the help of a nutritionist or dietitian, as a lack of structure and guidance can unfortunately lead to nutritional deficiencies.

Probiotics, known as “friendly bacteria,” are beneficial microorganisms in our bodies that make up the intestinal flora and contribute in particular to the health of our digestive system. It is possible to enrich our microbiota by introducing them externally. The foods richest in them are fermented milks, yogurts, sourdough bread, kefir, soy-based products, cheeses, sauerkraut, and pickled vegetables. They are also available in the form of dietary supplements. At Epycure, we offer Anti-bloating Gummies, apple-pear-flavored chewable gummies that immediately help reduce bloating. This 100% natural treatment consists of peppermint, chamomile, raspberry leaves, and a strain of tyndallized probiotics (Bifidobacterium breve DSM 16604) to theanti-inflammatory and pain-relieving action clinically proven. We also offer the Probiotic & fiber course, a complex of probiotics, prebiotic and minerals which helps to reduce bloating, digestive cramps, and transit problems. Our 4 patented probiotic strains have been rigorously selected for their complementary effectiveness on the gut microbiota: 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. Performing a self-massage of the abdomen is very effective in soothing this digestive discomfort. It stimulates colonic motility and helps the passage of painful gas and stools. To perform the massage, place your palms on your abdomen, on either side of your navel, horizontally, and inhale. As you exhale, gently press your abdomen as if you were trying to bring your two hands together. Note that this exercise should not be done just after eating, but rather on an empty stomach in the morning or evening.

Some carminative plants reduce flatulence by absorbing the gas accumulated in the intestines and thus eliminate abdominal swelling. This is the case with fennel, which is found in Digestive comfort course, cumin, ginger, coriander, thyme, anise, or peppermint and chamomile, both of which are found in Anti-bloating Gummies. One of the most effective home remedies is to use these plants as an infusion. You can combine several plants such as thyme (anti-bloating), peppermint (for digestive disorders), and lemon balm (antispasmodic) to make a complete remedy. Fill your cup with very hot water and a pinch of each of these plants. Drink it after each meal to help your body digest.

Engaging in regular but moderate physical activity is a good way tosoothe bloating. Indeed, exercise promotes contraction of the muscles of the digestive tract and helps reduce the transit time of food. It thus promotes the rapid expulsion of gas and reduces the risk of constipation. Therefore, regularly engage in physical activity suited to your lifestyle and relatively gentle, such as cycling, swimming, yoga, etc.

The purpose of the gastric dressing is to neutralize stomach acid and create a barrier between the intestinal mucosa and the contents of the food bolus. To reduce bloating, you can use vegetable charcoal. It is a black powder obtained by calcining wood, coconut shells, or olive pits. This carbonization is intended to increase the powder's porosity, as these pores ability to contain air. Activated charcoal can therefore eliminate gas caused by fermentation to relieve bloating. You can take a 2- or 3-week course by mixing 2 tablespoons into a large glass of water with each meal. You can also consume it in capsule form. It is recommended to take medications at least 2 hours apart from activated charcoal to avoid any interaction and prevent reduced absorption.

Our selection for taking care of your digestion

At Epycure, we offer three food supplements with very different formulas to help you regain comfortable digestion.

• If your digestive disorders are numerous (digestive cramps, constipation, bloating) and chronic, the probiotics can serve as a long-term treatment to restore the balance of the gut flora intestinal balance and reduce your discomfort. Indeed, they affect the bacterial composition of the intestine and help combat dysbiosis. In this context, you can follow the Probiotic & fiber course over 3 months. Composed of 4 patented, clinically studied probiotic strains, it provides valuable support for restoring the balance of the microbiota.

• Whether they are 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 the combination of 5 digestive enzymes (alpha-amylase, lipase, protease, lactase and cellulase), fennel, calcium, zinc and vitamins, this course helpsoptimize digestion, making it lighter, and gently stimulate bowel movements, thereby limiting the buildup of gas in the intestines.

• Finally, if you are often faced with bloating problems, you can choose our Anti-bloating Gummies sugar-free products that combine the benefits of a microbiotic strain Bifidobacterium breve DSM 16604 and herbal medicine with chamomile, peppermint and raspberry leaves. They help reduce intestinal gas and thus limit the feeling of a swollen stomach, to restore digestive well-being especially after large meals.

If you regularly feel bloated and your stomach aches are intense, your bloating may have a medical cause. These symptoms should not be taken lightly if they occur chronically. In this case, it is strongly recommended that you consult a doctor, as this swelling may sometimes conceal a condition requiring specific treatment.