Stomach bloating is an ongoing struggle for many people around the world. The sensation of bloating can be describes as what happens when too much gas clogs up a person’s gastrointestinal tract. The result tends to be an uncomfortable bout of tummy swelling. Luckily there are a few things one can do to alleviate the bloat, and nutritional therapist Hannah Braye suggests these three supplements.
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Live bacteria supplements
At the same time as reducing any unfriendly micro-organisms in the gut, it’s also really important to increase levels of beneficial species such as bifidobacteria and lactobacilli, said Hannah, as these play a key role in protecting us from pathogens and supporting digestive function.
Hannah recommended: “Try incorporating some traditionally fermented foods such as kefir, kimchi, sauerkraut, plain live yoghurt, kombucha and miso into your diet on a regular basis.
“I would also recommend taking a good quality live bacteria supplement such as Bio-Kult Advanced Multi-Strain Formulation.
“In a recent clinical trial in IBS sufferers, Bio-Kult Advanced reduced abdominal distension by 66 per cent when taken for four months, as well as improving many other digestive symptoms and quality of life.
“Also in the range is Bio-Kult Candéa, which contains the anti-microbial garlic, in addition to live bacteria.”
Bloating can often be a sign of an imbalance in the micro-organisms in the gut. Hannah explained: “Generally speaking, more beneficial species produce a lot less (if any) gas when fermenting fibre, whereas more pathogenic unfriendly species produce a lot more gas.
“Try increasing anti-microbial foods such as garlic (ideally eaten raw in salad dressings or swallowed with water), coconut oil and herbs and spices such as oregano, sage, cloves, turmeric and cinnamon to help reduce levels of pathogenic species in the gut.
“You could also take a short-course of an anti-microbial supplement such as garlic or oregano for a month or so.”
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Apple cider vinegar
Stomach acid plays a crucial role in the digestion process, said Hannah, killing pathogenic microbes, helping us break down food and absorb nutrients such as minerals and B12.
She explained: “When stomach acid levels are low (which is surprisingly common), food sits in the stomach for longer, creating a feeling of fullness and bloating.
“To rectify low stomach acid levels a tablespoon of unfiltered apple cider vinegar can be mixed with a small amount of water and drunk a few minutes before eating main meals.
“Some people like to use a metal or bamboo straw to protect the enamel on their teeth if doing this regularly.
“Alternatively, a betaine hydrochloride supplement, which provides the building blocks for stomach acid, can be used.
“If you are vegan, be aware that these supplements often also contain pepsin, which is derived from animals, so make sure the one your purchase is betaine hydrochloride on its own.”
Another key factor when it comes to bloating is how quickly one eats.
Aim for at least 30 chews before swallowing as this helps with the digestive tract and will help to reduce bloating.
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