What causes Bloating : You might have just need a correct eating plan, correct timing to correct the whole thing ☺️
➡️Guidelines
Chew properly
Eat your meals in correct proportions
Do not take water side by side your meals
After 20 minutes of main meals take water stress management
Regular physical activity
Sleep well.
➡️Causes of bloating : Stress can cause bloating which is causes rise in cortisol levels and cause inflammation in gut.
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📍Food sources that cause bloating :
Cruciferous vegetables, junk food, sugar, alcohol( artificial sweetness), dairy, certain greens ( for some people ), too much salad( too much fiber ) ,keto snacks
Sometimes pregnancy causes bloating.
📍5 types of bloating ( depends on symptoms)
Low stomach acidity
Low bile in gallbladder
Low enzymes in pancreas
Poor gut microbiome
Sibo ( too much of bacteria in gut ) ( avoid probiotics )
To know when category you fall into watch what you eat and which foods cause more bloating. ( Note it down ). Plan your diet accordingly
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📍Tips can be followed to reduce bloating :
✔️Watch what you ate before you got bloated and avoid that food.
✔️Adjust the intake of certain foods like fruits/veg raw juice ( don't consume in the morning ),garlic, onion, asparagus, eliminate dairy or go low dairy, beans
✔️1 - 2 TSP of sabja seeds in water
✔️Fermented foods - idli , dosa
✔️Try enxyme rich foods- vegetables
For better digestion :
1 TSP fennel+ 1 TSP ajwain+ 1 cumin + 1 water ( drink the water only ) after every meal.
Ginger in your vegetable juice makes less bloated
