How to Reduce Bloating (BLOATED BELLY FIX)

Summary

Highlights

• Avoid high FODMAP foods like onions, beans, and carbonated drinks to reduce bloating 🎈
• Try soaking and sprouting beans to decrease their bloating potential 🌱
• Peppermint oil can relieve muscle spasms in the digestive tract, easing bloating 🌿
• Using probiotics can be more effective than antibiotics to restore gut bacteria balance ⚖️
• Slow down eating to reduce swallowed air and aid digestion for less bloating 🍽

Key Takeaways

• Limit foods causing bloating like onions and beans to keep your tummy happy 🌰
• Ditch carbonated drinks to avoid that bloated balloon feeling 🍺
• Try probiotics instead of antibiotics for gut bacteria balance ⚖️
• Experiment with smaller, more frequent meals if large meals make you feel bloated 🍽
• Peppermint oil supplements can soothe your tummy by relaxing gut muscles 🌿
• High-fiber foods should be introduced slowly; pair with water for best results 🚰

Overview

Chapters

• 00:00 - 00:30: Introduction to Bloating The chapter "Introduction to Bloating" discusses the causes and effects of a bloated stomach. It clarifies that bloating is different from water retention, which causes swelling, whereas bloating is due to excess gas in the gastrointestinal tract. Normally, gas exits the stomach via the esophagus as a burp, but if it gets trapped in the small intestine loops, it results in a heavy, full feeling, and can lead to stomach swelling, skin stretching, and sometimes stomach ache.
• 00:30 - 03:00: Foods to Avoid The chapter titled 'Foods to Avoid' discusses eight steps one can take to reduce and prevent bloating, with a primary focus on limiting certain foods. The foods most commonly associated with causing bloating include onions, cauliflower, beans, and lentils, which contain FODMAP carbohydrates. These carbohydrates are not digestible and instead undergo fermentation in the gut, contributing to bloating. By reducing these foods in your diet, you may alleviate bloating symptoms.
• 01:00 - 01:30: FODMAP Carbohydrates FODMAP Carbohydrates: This chapter discusses the role of FODMAP carbohydrates in digestive discomfort, citing a study where participants experienced greater gastrointestinal issues on a high-FODMAP diet. It suggests methods like soaking and sprouting beans to reduce FODMAPs and advises avoiding carbonated drinks to minimize bloating.
• 01:30 - 02:30: Carbonated Drinks and Dairy The chapter discusses the impact of carbonated drinks and dairy products on bloating. It explains that carbonated drinks contain carbon dioxide, which can cause bloating by getting trapped in the small intestines. Among carbonated drinks, beer is particularly problematic due to its content of fermentable carbohydrates like barley and maize, which increase gas buildup and bloating. Similarly, dairy products can also cause bloating, particularly for the 75% of the population that is lactose intolerant, as lactose is the sugar found in milk.
• 02:30 - 04:00: Sugar Alcohols The chapter discusses common dietary triggers for bloating and gastrointestinal discomfort. It mentions that lactose-intolerant individuals cannot properly digest lactose, which can cause symptoms like gas, cramps, diarrhea, and bloating. The chapter also highlights cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts. While these vegetables are nutritious and high in fiber, they also contain high levels of FODMAPs, which can exacerbate bloating issues. The chapter suggests that individuals struggling with bloating might try eliminating cruciferous vegetables from their diet to see if symptoms improve.
• 04:00 - 06:00: Small Intestinal Bacterial Overgrowth (SIBO) This chapter focuses on Small Intestinal Bacterial Overgrowth (SIBO) and provides guidance on how to manage it. It emphasizes the importance of assessing symptoms over a couple of weeks to monitor improvement. It also advises reducing the intake of sugar alcohols, such as sorbitol, mannitol, and xylitol, commonly found in sugar-free products, as they are high in FODMAPs and can exacerbate bloating symptoms.
• 06:00 - 06:30: Probiotics for Gut Health The chapter discusses the impact of sugar alcohols on digestive health, referencing a study where participants consuming 10 grams of sorbitol daily experienced increased gas and bloating. Those consuming 20 grams faced more severe digestive issues such as diarrhea and stomach cramps. It notes that sugar-free diet foods and gums often contain sugar alcohols like sorbitol, mannitol, and xylitol, which can exacerbate digestive discomfort. It highlights the contrast between the typically small amounts found in sugar-free gum versus diet foods.
• 06:30 - 07:30: Food Allergies The chapter on 'Food Allergies' explores the causes of bloating, focusing on sugar alcohols and gut infections. The discussion suggests limiting sugar alcohol intake to avoid bloating and recommends using stevia as a sugar-free alternative. It highlights a gut condition known as small intestinal bacterial overgrowth (SIBO), noting the imbalance of good and bad bacteria primarily present in the large intestine and colon.
• 07:30 - 08:30: Peppermint Oil for Bloating The chapter discusses how peppermint oil can be used to alleviate bloating. It explains that bad bacteria in the gut feed on sugar, leading to an overgrowth that can spill into the small intestine. Other factors contributing to this issue include low stomach acid, stress, and certain antibiotics that disrupt gut bacteria balance. Excess bacteria in the gut feed on undigested carbohydrates in the small intestine, causing fermentation and hydrogen production. This hydrogen then feeds single-celled organisms in the gut.
• 08:30 - 09:30: Regulating Fiber Intake The chapter 'Regulating Fiber Intake' discusses issues caused by bacterial overgrowth in the small intestines, particularly involving the production of methane gas by archaea. This results in burping, bloating, and flatulence, collectively known as SIBO (Small Intestinal Bacterial Overgrowth), with bloating being the primary symptom. Other symptoms include diarrhea, constipation, and abdominal cramping. SIBO is often linked to diets high in sugar and alcohol, suggesting that immediate dietary changes can help mitigate this bacterial imbalance. The first step toward improvement involves eliminating certain factors from one's diet.
• 09:30 - 11:00: Mindful Eating The chapter discusses the concept of mindful eating, particularly focusing on the impact of different types of foods on gut bacteria. It advises reducing sugary carbs and alcohol to cultivate a healthier gut environment. To rebalance gut bacteria, it may be necessary to eliminate simple carbs such as baked foods, breakfast cereals, and packaged cookies. Additionally, even complex carbs like whole grains might need to be reduced temporarily until symptoms improve. These should be replaced with non-starchy vegetables, berries, and leafy greens. Furthermore, after dietary adjustments, the next step involves restoring beneficial gut bacteria by taking specific measures.
• 11:00 - 12:00: Meal Size and Frequency This chapter discusses the effectiveness of probiotics compared to antibiotics in treating bacterial infections. A study is highlighted where one group was given probiotics and another antibiotics, with the probiotic group showing greater improvement. It cautions against choosing random probiotics from the store, recommending a specific type called flora aster.
• 12:00 - 13:00: Conclusion and Additional Offer The chapter discusses effective methods to combat bloating, beginning with the recommendation of a probiotic that has been validated by studies to specifically target this issue. There's a suggestion to refer to a provided link to try the mentioned probiotic. Secondly, it addresses the importance of identifying whether bloating is due to food allergies, listing common allergens such as lactose, fructose, eggs, wheat, and gluten. To pinpoint these allergies, an elimination diet is suggested as a method for diagnosis.

How to Reduce Bloating (BLOATED BELLY FIX) Transcription

• 00:00 - 00:30 a bloated stomach is an unattractive unpleasant and sometimes plain embarrassing thing while excess water retention can cause parts of your body to look swollen bloating is usually caused by having too much gas in the gastrointestinal tract normally gas that is built up in the stomach will rise up the esophagus and come out as a burp but when the gas builds up in the loops of the small intestine you'll experience a heavy full feeling the trapped gas will cause the belly to swell the skin to stretch and many times this can cause the stomach to ache so today I want to
• 00:30 - 01:00 go over eight things that you can do immediately to reduce and prevent bloating first you're gonna want to limit the foods that are known to cause bloating bloating is usually caused by something that we eat so reducing these foods from our diet will go a long way for fixing this problem foods like onions cauliflower beans and lentils can be major contributors to the bloating that you might be experiencing from time to time that's because they contain what are known as fodmap carbohydrates these types of carbs cannot be digested instead they're fermented by the gut
• 01:00 - 01:30 bacteria in the colon this produces gas and may cause discomfort and bloating in one study two groups were given either a low or a high fodmap diet for two days a high-fat map group had a greater level of gastrointestinal discomfort and bloating and they were much more sluggish the good news about beans is that you could reduce the FODMAPs and beans by soaking and sprouting them this won't completely get rid of them but it'll help with the bloating other than beans you'll also want to avoid things like carbonated drinks when you drink
• 01:30 - 02:00 soda celsa or tonic you can't help but swallow a lot of gas in the form of carbon dioxide that gas will end up in your small intestines causing you to feel bloated out of all the different carbonated drinks out there one of the worst in relation to bloating is beer that's because it also contains fermentable carbohydrates like barley and maize which can further contribute to gas buildup and bloating dairy products can also cause bloating especially since 75 percent of the population has a lactose intolerance lactose is the sugar and milk and
• 02:00 - 02:30 lactose intolerant people aren't able to break it down this can lead to gas cramps diarrhea and of course bloating the last group of foods you may want to look out for are cruciferous vegetables such as broccoli colleague flower and brussel sprouts while all of them are very healthy and they contain lots of fiber and essential vitamins and minerals unfortunately they're also very high in FODMAPs so if you're struggling with bloat and you eat a lot of cruciferous vegetables I suggest experimenting by cutting these types of vegetables out of your diet for
• 02:30 - 03:00 a couple weeks to see if your symptoms start to improve the second thing that you can do to reduce bloating is reduce your intake of sugar alcohols these are commonly used as sweeteners in foods that are labeled as sugar-free however the problem is that these sugar alcohols are considered to be once again high in FODMAPs out of all the sugar alcohols available the worst ones are sorbitol mannitol and xylitol so you'll want to look out for these ingredients specifically whenever you get something that's labeled as sugar-free or
• 03:00 - 03:30 something that contains sugar alcohols and one study involving sorbitol participants that ate 10 grams of sorbitol per day had a significant rise in gas and bloating while the participants that ate 20 grams experienced even worse digestive upset symptoms like diarrhea and stomach cramps not only do a lot of sugar-free diet foods contain ingredients like sorbitol mannitol and xylitol but sugar-free chewing gums are also notorious for containing these sugar alcohols however usually with sugar-free gum it'll be such a small amount of
• 03:30 - 04:00 sugar alcohols per piece that it won't really cause problems as long as you're not chewing more than like 5 pieces of gum per day in either case whenever possible instead of having sugar alcohols go for stevia which is a natural sugar-free sweetener that won't cause bloating another often overlooked cause of bloating is that you might have a gut infection known as small intestinal bacterial overgrowth or sigh buh you see there are tens of trillions of both good and bad bacteria in your gut the majority of them are located in your large intestine and your colon but a lot
• 04:00 - 04:30 of the bad bacteria feeds on sugar so when you eat too much sugar it can cause the overgrowth of this bad bacteria which winds up spilling over into the small intestine other contributing factors to sigh buh are low stomach acid stress and some antibiotics that upset the balance of the bacteria in your gut what will happen is that the excess bacteria in the gut will feed off of the undigested carbs in the small intestine this causes the carbs to ferment and produce hydrogen ass the hydrogen then feeds single-celled organisms in the small
• 04:30 - 05:00 intestine called archaea this produces methane gas and that excess gas in the small intestines causes burping bloating and flatulence this is what ultimately causes sigh buh and out of all the negative consequences of this bacterial overgrowth the big symptom of sigh Bo is bloating it can also cause diarrhea constipation and abdominal cramping but since I Bo is linked to a diet that's high in sugar and alcohol there are immediate steps that you can take to improve this overgrowth of bad bacteria the first step is to get rid of the
• 05:00 - 05:30 foods that are feeding the bad gut bacteria that means cutting back on sugary carbs and alcohol obviously you would want to eliminate simple carbs like baked foods breakfast cereals and packaged cookies but to help rebalance your gut bacteria you may have to get rid of even complex carbs like whole grains for some time until your symptoms start to improve replace these carbs with non starchy vegetables berries and leafy greens after cleaning up your diet the next step is to help restore your good gut bacteria by taking certain
• 05:30 - 06:00 probiotics while most people would assume that you need to fight a bacterial infection with antibiotics studies show that probiotics can be even more effective in one study one group of Seibel sufferers were given probiotics for five days while another group was given antibiotics surprisingly the probiotic group showed significantly greater improvements than the antibiotic group the important thing is however that you don't just go to the store and get some random probiotic because believe it or not it could make the bacteria problem even worse the one that you should get is called flora aster
• 06:00 - 06:30 because it's been proven in studies to work specifically for fighting side Bo I'll include a link in the description in case you want to try that probiotic the next way to reduce bloating is to check to see whether your bloating is caused by a food allergy this is because many common food allergies can cause bloating some ingredients that you might be allergic to include lactose which is the main carbohydrate found in milk fructose or fruit sugar eggs wheat and gluten you can test for these allergies by going on an elimination diet you
• 06:30 - 07:00 would remove one of these ingredients from your diet at a time over a period of two weeks and see if you're bloating problem has resolved however before assuming that you have allergy you'll want to first make sure that you're applying the rest of the bloating tips in this video to rule out other causes if you want a more precise allergy test you can get your doctor to do an allergy skin test let's move on to another effective way to reduce bloating which is to take a peppermint oil supplement bloating may be caused by spasms in the muscles of the digestive
• 07:00 - 07:30 tract one study showed that peppermint oil can act as an antispasmodic to help reduce symptoms of irritable bowel syndrome which includes bloating after four weeks of supplementing with - peppermint capsules per day 75 percent of the peppermint oil group showed a 50% reduction in irritable bowel syndrome symptoms this was double the amount of people that improve their symptoms compared to the non peppermint oil group peppermint oil has this effect because of the menthol in it which helps to improve digestive function and it helps
• 07:30 - 08:00 to minimize symptoms of indigestion gas and bloating it relaxes the muscles in the gastrointestinal tract by blocking the calcium channels that are involved in the wave-like contractions and relaxation of the muscles in the digestive tract peppermint oil also improves digestion by stimulating digestive enzymes and viola a systematic review of all available studies showed that peppermint oil was more effective than psyllium husk fiber and antispasmodic medications in combating bloating and gas you can take peppermint
• 08:00 - 08:30 oil in a supplement form just make sure that you don't eat too close to taking it because it'll give you heartburn also make sure you get delayed release or enteric-coated capsules this way the peppermint oil gets released in the intestines rather than the stomach now the next way to reduce bloating is to regulate your fiber intake fiber passes through your body without being digested however soluble fiber can be partially digested by the bacteria in your gut a byproduct of this digestion is gas and bloating another potential
• 08:30 - 09:00 reason why fiber causes bloating is because it soaks up water this can slow down its passing through the digestive system making your stomach feel heavy so adding fiber to your diet too quickly can definitely cause bloating to get around these problems with fiber make sure that you are drinking at least a half a gallon or around two liters of water every day also introduced fiber slowly and eat more soluble fiber such as oats apples and berries rather than insoluble fiber like wheat and barley next up is a really easy thing that
• 09:00 - 09:30 you'll want to do to reduce bloating which is to simply slow down while eating this is more important than it may sound because not only will eating too quickly often lead to the same problem where too much air enters into the digestive tract and ends up being trapped in the loops of the intestine but everything that you eat has to also be effectively digested and broken down when you eat too fast your body doesn't have enough time to properly process the food that you just ate this is because the digestive process doesn't only
• 09:30 - 10:00 involve organs like your liver your stomach and your intestines it actually begins in your mouth as you chew the food in your mouth the enzymes in your saliva begin breaking down the food that you're eating by the time it goes down your throat and into your stomach a large portion of the digestive process has already occurred but when you simply gulp down food without chewing it properly you're placing extra stress on your gut as a result large pieces of unprocessed food can become trapped in the stomach leading to further gastric
• 10:00 - 10:30 discomfort and bloating eating slowly will require what's known as mindful eating on your part mindful eating can help not only with bloating but it can also help you feel more full without eating as much food this is because you'll only feel full after your brain reacts to the chemicals that are released by your body after eating the problem is that your brain doesn't detect these chemicals right away it takes around 20 minutes to register them this is why eating really fast will also usually lead to overeating however if we slow down by chewing our food we give
• 10:30 - 11:00 our brain the chance to catch up to our body ultimately allowing us to feel fuller from smaller portions and like I said it'll also make the digestive process easier and reduce the amount of air that you accidentally swallow which will also reduce bloating let's move on to the last method that will reduce bloating which is to reduce the size of your meals now even though some people will do great with diet plans that involve eating larger meals less frequently like with intermittent fasting and the one meal a day diet if you're experiencing a
• 11:00 - 11:30 lot of bloating and stomach discomfort you may not do so well with these kinds of plans eating much at once can make you feel overly full which will make you feel as if you're bloated even if you don't have an enlarged stomach or trapped air in your intestines if you feel bloated after eating large meals you may find that your symptoms go down if you get into the habit of eating more frequent smaller meals throughout the day remember not everyone is the same so you want to make sure that you're structuring your eating pattern in a way that works optimally for you as
• 11:30 - 12:00 well as your body well that's it guys I really hope this video has helped you out if you enjoyed it make sure you subscribe to my channel and hit that Bell icon so you could be notified whenever I release more free tips and tricks just like this also if you're looking to not only lose your bloated stomach but also lose the body fat sitting on top of your stomach in the next 6 weeks without having to go through years of trial and error check out my 6 week challenge over 10,000 people have already been through the program and we have over a thousand five-star reviews from people that have
• 12:00 - 12:30 lost a minimum of either 20 pounds or 5% of their body fat in just 42 days with the challenge you'll get a customized meal plan a progressive 42 day workout plan designed to burn fat fast and an accountability coach to help guide you through the entire process the best part is as long as you complete the challenge without cheating and without quitting you can have the whole course and all the materials for free to find out more click the link below in the description or you can visit my website directly at gravity transformation calm I'll see you
• 12:30 - 13:00 guys soon [Music] [Applause]