How to Stop BLOATING Fast / Learn the 5 Causes - Dr. Berg

Summary

In this insightful video, Dr. Eric Berg dives into the common issue of bloating, sharing his personal struggles and various causes behind it. Bloating isn't just from one source but can stem from the foods you eat, the time you experience it, and changes in your diet. Dr. Berg reveals practical solutions like identifying new foods in your diet and strategic massages for relief. He also highlights how stress, lack of stomach acid, gallbladder issues, pancreatic enzyme deficiencies, and intestinal bacteria overgrowth contribute to bloating. He advises dietary changes and natural supplements to alleviate these issues, emphasizing the importance of a balanced diet and proper digestion.

Highlights

• Dr. Berg shares personal bloating struggles and solutions. 🤰
• Recognizing new dietary additions that might cause bloating is key. 🍽️
• Massaging digestive organs can relieve bloating discomfort. 💆
• Stress impacts bloating; reduce it for a calmer tummy. 🏖️
• Adequate stomach acid is essential for digestion; consider betaine hydrochloride or apple cider vinegar. 🍏
• Insufficient bile from the gallbladder leads to bloating; bile salts can help. 🥛
• Pancreatic enzymes are crucial; supplement or dietary changes might be needed. 🔄
• SIBO causes gas and bloating; a carnivore diet might be beneficial. 🥩
• The balance of bacteria in your intestines is vital for reducing bloating. 🔄
• Start with intermittent fasting and keto for improved digestive health. 🥙

Key Takeaways

• Identify new foods causing bloating and remove them from your diet to stop bloating fast. 🌟
• Massaging specific areas of your digestive tract can help alleviate bloating. 🤲
• Stress reduction can lead to a flatter stomach by decreasing inflammation caused by cortisol. 😌
• Stomach acid is crucial for proper digestion, and supplements can aid if acid levels are low. 🌿
• Bile salts from the gallbladder are necessary for fat digestion, and supplements can assist if needed. 💧
• Enzymes are vital for digestion in the pancreas, and a varied diet can support enzyme function. 🍽️
• Small intestinal bacterial overgrowth (SIBO) can cause bloating and requires specific dietary changes. 🦠
• A balanced diet with sufficient fiber and probiotics supports large intestine health and prevents bloating. 🥗
• Intermittent fasting and healthy keto can provide a foundation for good digestive health. 🕘

Overview

Dr. Eric Berg, with his characteristic insightful approach, discusses the troublesome condition of bloating, drawing from his own experiences where he felt perpetually uncomfortable and even struggled to hide his distended belly. He points out that bloating can arise from multiple sources—not just the obvious dietary indiscretions but also more insidious factors like the types of sugar alcohols chosen on a new diet. For immediate relief, Dr. Berg suggests identifying and eliminating the specific foods recently introduced to one's diet that may trigger bloating.

Delving deeper, Dr. Berg explores how physical techniques, such as massaging key areas like the gallbladder and pancreas, can alleviate bloating. The role of stress is given significant attention, as it can cause cortisol-induced swelling. He emphasizes that the lack of adequate stomach acid can lead to indigestion, acid reflux, and bloating, recommending supplements like betaine hydrochloride or natural aids like apple cider vinegar to restore balance. Similarly, bile salts are requisite for proper digestion of fats, and their inadequacy can lead to discomfort.

In the latter part of the video, Dr. Berg discusses SIBO (Small Intestinal Bacterial Overgrowth) and the importance of addressing it through diet, particularly switching to a carnivore diet if needed, as well as using natural antibiotics. He underscores how the balance of intestinal flora can either exacerbate or relieve bloating, and concludes by reinforcing the benefits of intermittent fasting and adhering to a healthy ketogenic diet as foundational steps for optimal digestive health.

Chapters

• 00:00 - 00:30: Introduction to Bloating The chapter introduces the topic of bloating, highlighting it as a common and uncomfortable issue faced by many, including the author. It describes the personal discomfort and challenges associated with bloating, such as feeling pregnant, difficulty sleeping, and the need to hide the bloated stomach. The chapter promises to explore the various causes of bloating and suggests that a simple method exists to identify these causes.
• 00:31 - 01:30: Identifying the Cause of Bloating The chapter titled "Identifying the Cause of Bloating" focuses on understanding the reasons behind bloating. It starts by suggesting that one should observe the onset time of bloating and what was consumed prior to the feeling. The chapter examines whether the food intake included junk or processed foods, sugar alcohols, or if it was related to a dietary change, such as starting a ketogenic diet, which might involve consumption of sugar alcohols like xylitol, erythritol, or mannitol. These changes could potentially lead to bloating.
• 01:31 - 02:30: Massaging Techniques for Bloating Relief This chapter discusses various causes of bloating, including the consumption of certain foods such as cruciferous vegetables, dairy, and products with new ingredients like corn fiber. It hints at finding solutions like massage techniques to relieve bloating symptoms by understanding what might have triggered the bloating.
• 03:01 - 05:00: Stomach Issues Leading to Bloating The chapter discusses stomach issues that lead to bloating, starting with a simple advice to avoid whatever causes the bloating. A humorous anecdote is shared about a patient who thought she was just bloated but was actually pregnant. The chapter emphasizes identifying and avoiding new food items or habits that cause bloating. It acknowledges that bloating can often be resolved by eliminating these triggers, but also suggests that there are additional methods to alleviate bloating if necessary.
• 05:01 - 07:00: Gallbladder's Role in Bloating The chapter titled 'Gallbladder's Role in Bloating' discusses the function of the gallbladder and pancreas in relation to bloating. It describes a technique to alleviate bloating by massaging specific areas under the rib cage on the body's right side. This involves pressing an inch off the midline and an inch or two down from the rib cage, targeting areas that could affect the digestive system and lead to bloating. The approach highlights the interplay between certain organs, particularly the gallbladder, in digestive health and comfort.
• 07:31 - 09:30: Pancreatic Enzyme Deficiency This chapter discusses techniques to alleviate symptoms of pancreatic enzyme deficiency, specifically bloating. It highlights methods like massaging specific areas on the body to help decongest organs. The procedure includes pressing gently into these areas with a dull tool for about one to two minutes, emphasizing the importance of not using sharp objects.
• 09:31 - 12:00: Small Intestine and SIBO The chapter discusses the effects of stress and environmental changes on bloating, as observed in a patient. The patient experienced constant bloating but noticed a reduction in symptoms when they went to Florida and spent time on the beach. The improvement was attributed to the reduction in stress and exposure to sunlight, which lowered cortisol levels and, consequently, bloating.
• 12:31 - 15:00: Large Intestine Fermentation and Remedies The chapter discusses the relationship between stress, specifically cortisol, and bodily inflammation, particularly in the midsection, causing stomach distension. It highlights how stress events can lead to noticeable bloating as the day progresses. The chapter begins by exploring the stomach's role in bloating, emphasizing the importance of adequate stomach acid levels and maintaining the correct pH balance.
• 15:51 - 16:30: Conclusion and General Advice The chapter discusses common digestive issues such as acid reflux, GERD, heartburn, and indigestion. It explains that indigestion can be a sign of insufficient stomach acid, and bloating along with indigestion or acid reflux could indicate the stomach's role in these problems. The importance of the stomach in the initial stages of digestion is highlighted.

How to Stop BLOATING Fast / Learn the 5 Causes - Dr. Berg Transcription

• 00:00 - 00:30 do you experience bloating i know i did for many many years it was very very uncomfortable it seemed like almost everything i ate i was i felt like i was pregnant and it was very difficult to sleep it was difficult to constantly suck in my stomach to try to avoid anyone knowing that i was actually bloated so this is what you need to know about bloating there are many different causes of bloating okay there's not just one cause so i'm going to go through all the causes but there's a real simple thing you can do to identify
• 00:30 - 01:00 where it's coming from okay number one take a look at when you started getting bloating okay was it yesterday was it today what time did you start getting bloating and then what did you eat right before was it the obvious junk food or processed food was it sugar alcohols let's say you started the ketogenic diet and you had some i don't know xylitol erythritol or mannitol whatever and then that created the bloating because that
• 01:00 - 01:30 was new okay or you saw in one of my videos that i recommended consuming seven to ten cups of salad and now you're bloating okay or was it that cruciferous vegetable that you normally don't consume and then you start getting bloated or maybe it was dairy okay that's a common cause of bloating or you bought a keto snack or a keto bar that had corn fiber for example which was a new ingredient that you added to your diet and now you're pregnant well guess what all you
• 01:30 - 02:00 need to do is just avoid that thing and you're not going to bloat anymore or like in practice i had this one lady who came in and she says i'm bloating like i'm pregnant and then she came in the following day and guess what she was pregnant so you're bloating could be that you're pregnant but very simply just find out when you're bloating what did you introduce that was new and just avoid that thing but let's say you have bloating is there anything you could do to get rid of the bloating yes there is so if this is the right side of
• 02:00 - 02:30 the underneath the rib cage and this is your left side right through like this you simply could massage the two key parts of your digestive system that are many times responsible for bloating one is the gallbladder on the right side or it could be the pancreas which i'm going to talk about so what you're going to do is you just kind of start massaging right underneath the rib cage okay and i like to just press about an inch off the midline to the right and about an inch down from your rib cage maybe two inches down and
• 02:30 - 03:00 press right into that area and just kind of massage to the left and the right and just kind of hold this point for about one to two minutes just don't use this a sharp object when you're pressing in here you can use a massage tool or the end of some dull piece of wood but don't use a sharp object okay and then you just kind of work on the left side and you start massaging these two areas and you're going to help kind of decongest these organs and get rid of a lot of bloating and it'll either push
• 03:00 - 03:30 gas through or fluid now one side note i want to mention uh one of my patients noticed that their constant bloating went away when they went down to florida and laid on the beach okay and that was because this person was going through a massive stress and every time they experience sun and the reduction of cortisol stress their stomach reduced to the point where
• 03:30 - 04:00 it was flat and that is because cortisol or stress creates inflammation and swelling in the midsection okay so that's just a side note if you notice that you go through a stress event and you notice your stomach is distended especially as the day goes on but let's go through each organ and talk about the potential cause of your bloating let's start with the stomach here if the stomach does not have enough acid or the ph of the stomach is too alkaline
• 04:00 - 04:30 okay because you're taking antacids or whatever you can experience either acid reflux okay or gerd or heartburn or indigestion indigestion is a real good clue that you don't have enough acid in your stomach or bloating okay so if you have bloating and you have indigestion or acid reflux then it's more likely that it's coming from the stomach the thing about the stomach is it's one of the first places to help you start to digest okay and if
• 04:30 - 05:00 you don't have enough acid like a lot of people from that point on the food stuff will kind of go through this whole chain of events and if it's undigested here it's going to be undigested here and these organs are going to have to work harder so it's very important to have enough acid in your stomach to start the process of breaking down the protein especially with the right amount of acid okay so if you need acid what you can do is take something called betaine hydrochloride it comes in a supplement and you would
• 05:00 - 05:30 take maybe five or six of these with a meal and that's going to greatly help the stomach regain its acid the other thing you could take is apple cider vinegar either on an empty stomach or with food so you would take one or two tablespoons and some water and that will help your digestion okay so that would be the stomach the next thing i want to talk about is the gallbladder the purpose of the gallbladder is to concentrate bile which is like a detergent that helps you
• 05:30 - 06:00 break down fat by a factor of 5x so it helps to concentrate the bile so when you eat it's released into the small intestine and it mixes with the pancreatic enzymes to help you break down certain things okay now if the gallbladder does not have enough bile maybe you don't have a gallbladder or maybe it's just sluggish you'll get burping belching or bloating or you'll feel nauseated and there's a lot of symptoms
• 06:00 - 06:30 but you can feel bloating if you don't have enough bile salts okay so if you bloat and you have this belching and burping and maybe you have a a full sensation underneath the right rib cage or you have pain that's going into the right shoulder right through here it could be up up back through here it could be up here or in your neck then suspect gallbladder and then you need some purified bile salts or gallbladder formula to help assist
• 06:30 - 07:00 this gallbladder so that would be some clues that it could be that you need help right through in here the other thing you can do and you can use this also to help figure out if it is the gallbladder is just press underneath the right rib cage you start massaging underneath the right rib cage and if your discomfort on the right side goes away or you feel less bloating chances are it could be that you just need a little help with more bile salts all right now we have the pancreas right pancreas is more on the left side but it does cross
• 07:00 - 07:30 over a little bit to the center maybe to the right side but if your pancreas needs help let's say you don't have enough enzymes okay because of various reasons maybe you're diabetic or you've eaten a lot of carbs in the past and you're getting a loss of function in the pancreas the pancreas just makes enzymes you could get diarrhea you can get floating stool like kind of like a greasy stool that floats that means you don't have enough enzymes to
• 07:30 - 08:00 break down that fat it's called lipase and guess what you're going to get a lot of bloating if this is the case okay you need more enzymes so you'd want to get some supplement that has a wide variety of enzymes you also want to make sure that you consume food with enzymes maybe some raw like salads okay to get more enzymes to help you digest as well as fermented food like sauerkraut things like that would help take the pressure off the pancreas
• 08:00 - 08:30 the pancreas also improves when you cut down the high carbs okay because the more sugar you have the more insulin that's produced the more the pancreas has to work harder so that's the pancreas okay so with the stomach you need more acid the gallbladder bile with the pancreas enzymes moving right along we have this thing called the small intestine which is right in the center the small intestine is where you have 90 of all the digestion okay and so the food particles that are
• 08:30 - 09:00 broken down by the stomach into amino acids the gallbladder breaking down the fat the the pancreas helping breaking down food and then the small intestine which also has enzymes but it's not supposed to have a lot of bacteria a lot of the bacteria the good bacteria should be in this large intestine okay further down but you have this long pipe that the food should go through and the enzymes and other things should act on the food to break it down and then help it be absorbed so it can go in
• 09:00 - 09:30 through the liver and other places in the body but a lot of people get bloating in the small intestine okay they actually have fermentation going on in the small intestine fermentation is the action of a microbe on a food like a carbohydrate a fiber or sugar okay now an example of this would be with my chickens okay so i have about 16
• 09:30 - 10:00 chickens and we eat their eggs and what i do is i ferment the food okay the when you ferment the food you actually soak it in water for three days and the bacteria that's normally in the grains and which by the way the organic grains is going to act on the carbohydrate break them down and make it much easier for the chicken to digest that food plus in the fermentation process you get a lot of gases that are released like carbon
• 10:00 - 10:30 dioxide as you can see in this image right here we have a lot of carbon dioxide and other gases being produced by the microorganisms it looks like it's boiling but it's just releasing gas but guess what when you have this excess fermentation going on in your small intestine that gas is going to produce a lot of distension and bloating so you could have either fluid retention okay going on the small intestine or
• 10:30 - 11:00 gas because if you're not able to digest certain foods in the small intestine you're going to retain fluid and that's one version of bloating but it can also be a combination of gas as well so this condition in the small intestine is called sibo small intestinal bacterial overgrowth okay this is a situation where you have bacteria that normally should be in the large intestine but it's in the small intestine it's in the wrong place and
• 11:00 - 11:30 the food coming down is being fermented in the wrong place and you're going to get a lot of gas and fluid retention and how do we know you have sibo well if you consume probiotics guess what you're going to feel worse you're going to get more bloating or if you consume more salad or fiber it's going to be worse you're going to get more bloating why because you have these bacteria that are ready to ferment it and at this level and you're
• 11:30 - 12:00 going to feel worse if you consume that so that's one indication to know that potentially you have sibo you can go get a test so what do you do if you have sibo well you want to avoid probiotics and you want to avoid fiber so you probably want to do carnivore for a while which means you're not going to be consuming any plant fiber okay any vegetables for a while maybe one or two months to reset your system the other thing you should take is oregano and garlic to act as
• 12:00 - 12:30 a natural antibiotic you can also do clove and thyme and even sage things like that and that will act as a natural antibiotic but these two work really good another really important thing to do would be fasting intermittent fasting fast as long as you can that will help to reset and clean this out okay so that's the small intestine all right now we're at the large intestine you can
• 12:30 - 13:00 also have excessive amounts of fermentation going on giving you bloating and gas if you have this situation it could be you just have an imbalance in microbes and you have the wrong amount of certain microbes versus the other in which case a wide range of vegetables might be helpful more fiber a lot of people that i know that have problems down here have like rarely have any vegetables in fact the average person consumes i think a cup and a half of vegetables every single day it's just
• 13:00 - 13:30 not enough so the the microbes live on the fiber but if you're not feeding them on a regular basis they might not grow to the the amount that you want or to the diversity that you need so a probiotic and fiber would be beneficial for this situation so if you feel better when you take a probiotic or fiber or a combination like sauerkraut has good bacteria and fiber if you feel better when you take that chances are your problem is in the
• 13:30 - 14:00 large intestine if you feel worse when you consume sauerkraut chances are you might have a problem in the small intestine okay so that's just a way to differentiate those two but anyway i wanted to go through the whole system to help you understand the different parts of this digestive system and the potential cause of your bloating so you can fully eliminate it now the other thing i want to mention if you're not on healthy keto and you're not doing intermittent fasting
• 14:00 - 14:30 i would first go for that implement that before you even get into any of these things because you just might need to have the correct eating plan and the correct time of eating to correct the whole thing so if you want that information i put a very simple playlist you can learn this very quickly right here check it out
• 14:30 - 15:00 you