Banish Bloating and Gas: Your Guide to a Happier Tummy

Yup, hot girls have gas.

And we get bloated, have heartburn and some of us even have IBS! 💩

Are you tired of dealing with that unwelcome bloated belly and those embarrassing stomach symphonies at the most inconvenient moments? We feel you! Bloating and gas can totally mess up our day, leaving us feeling uncomfortable and annoyed. According to a study published in the American Journal of Gastroenterology, approximately 15-30% of individuals experience regular bloating and excessive gas. That means you're definitely not alone in this bloating battle! While it's comforting to know that many people share the struggle, it's even better to equip yourself with the knowledge to combat those discomforting sensations. So, let's dive deeper into strategies to conquer the bloat!

Uncovering the Hidden Causes Of Gas & Bloating

Picture this: you're dedicated to your wellness journey, munching on salads, sipping on smoothies, and incorporating a rainbow of raw vegetables into your diet. But then, out of nowhere, that uncomfortable bloating sets in and your stomach is screaming. Could it be that even your healthy habits are causing your stomach woes? The answer might just surprise you! While the notorious gas-producing foods like beans and lentils are commonly known, there are some less obvious habits that could be contributing to your stomach discomfort. By becoming aware of these lesser-known triggers, we can make conscious choices to minimize bloating and promote a healthier digestive system.

1. Chewing Gum: Who would have thought that the act of freshening your breath could be causing your stomach to inflate? When you chew gum, you're inadvertently swallowing air along with it, and that excess air can accumulate in your digestive system, leading to unwelcome bloating. Also, many contain artificial sweeteners that can harm your gut microbiome and cause other digestion problems.
2. Drinking with a Straw: Using a straw might make sipping beverages feel fancier, but they're also a gateway for extra air to enter your stomach. 
3. Eating Popcorn: Movie nights might come with a side of bloating if you're not careful. As you munch on those delicious popcorn kernels, you're essentially inhaling air between each bite. Popcorn is also high in insoluble fiber, which can cause bloating and gas, especially for those of us with IBS. 
4. Excessive Raw Vegetables: We all know that vegetables are good for us, but when consumed in excess, especially in their raw form, they can cause A LOT of discomfort. The high fiber content and complex carbohydrates in raw veggies can be tough to digest, leading to fermentation and gas production.
5. Seasoning with Garlic and Onions: As much as they add flavor to your dishes, garlic and onions also contain certain compounds that can cause digestive distress. They can lead to the production of sulfur-containing gases in your gut, contributing to that bloated feeling.

It's important to note that these habits, while potentially contributing to bloating and gas, don't necessarily affect everyone in the same way. Our bodies are unique, and what causes discomfort for one person might not be an issue for another. However, the key takeaway here is awareness. By recognizing these lesser-known triggers, you're armed with the knowledge to make conscious choices that can support a healthier digestive system.By making mindful choices and adopting simple strategies, you can bid farewell to that uncomfortable belly and welcome a happier gut with open arms.

Adopt mindful eating habits and prioritize food that is gentle on your stomach.

As the saying goes, you are what you eat. But what if we told you that how you eat also plays a pivotal role in your digestive journey? Mindful eating habits can be a game-changer when it comes to nurturing your gut's happiness. From the timing of your meals to the way you prepare your veggies, every choice you make can have a profound impact on your digestive well-being.

Mindful eating isn't about strict rules or deprivation – it's about forging a deeper connection with your body and its unique needs. By adopting these mindful practices, you're nurturing your gut's well-being and embracing a more harmonious relationship with your meals.

1. Timing Matters: Avoid the post-meal discomfort by giving yourself a buffer between eating and sleeping Aim for at least three hours between your last meal and bedtime, allowing your digestive system to work its magic more effectively.
2. Cook or Steam Your Veggies: While raw vegetables are indeed nutritious, they can sometimes be harsh on your gut. Try cooking or steaming them to make them easier to digest without sacrificing their health benefits.
3. Tame Your Sweet Tooth: Reduce your intake of sugar and artificial sweeteners. These sweet culprits can ferment in your gut, leading to gas and bloating. Instead try making a switch to more natural sweeteners like maple syrup or monk fruit. 
4. Consider the Low-FODMAP Approach: FODMAPs are certain carbohydrates that can trigger bloating and gas in some individuals. Common high-fodmap foods include broccoli, cauliflower, apples, wheat, milk, honey, garlic and onions. Experiment with a low-FODMAP diet to identify which foods might be causing you discomfort and tailor your meals accordingly.

Incorporate probiotics through food and supplements that help balance your gut microbiome. 

Your gut is like a bustling city of microorganisms, each playing its unique role in maintaining your digestive harmony. Enter probiotics – the friendly bacteria that can make sure your gut's ecosystem thrives. Whether through foods or supplements, incorporating probiotics into your routine can be a transformative step toward a happier belly. So, let's explore the world of these tiny superheroes and how they can contribute to your digestive well-being.

1. Eat more fermented foods:  If you're looking to infuse your diet with a dose of gut-friendly goodness, fermented foods are your go-to companions. Think sauerkraut, kimchi, yogurt, and kefir – these delicious creations are full of probiotics. By eating fermented foods, you're inviting beneficial bacteria into your gut, creating an environment that supports a healthier digestive system. The result? Reduced bloating and better digestion. Probiotics have also been shown to support skin health and hair health, so you really can glow from the inside out. 
2. Take Probiotic Supplements: For those of us looking for an extra boost, probiotic supplements offer a helping hand. Probiotic supplements contain live beneficial bacteria that directly contribute to restoring balance in your gut and reducing the bloat and gas we all hate. When selecting a supplement, opt for one with a diverse range of strains. Different strains perform different functions in your gut, enhancing overall digestive health and ensuring your microbiome is balanced.

Prioritize movement and hydration, a much needed duo for digestion. 

​​When it comes to nurturing your digestive health, movement and hydration form an unbeatable dynamic duo. They're not just essential for overall well-being – they play a vital role in keeping your digestion moving along smoothly.

1. Stay Active: While the term "physical activity" might conjure up images of intense workouts, it doesn't have to be that way. Regular movement, even in the simplest forms, can be a digestion game-changer. Taking a 10-minute walk after each meal or 15 minutes of yoga can do wonders for your digestive system. Not only does movement boost your mood and energy levels, but it also stimulates your digestive processes, helping to prevent bloating and that uncomfortable heavy feeling after meals.
2. Hydrate, Hydrate, Hydrate: Staying hydrated is key to maintaining the smooth flow of your digestive processes. Aim for at least 8 glasses of water daily to support optimal digestion and keep things moving along seamlessly in your digestive tract. A helpful tip is to drink a glass of water before each meal – not only does this aid in hydration, but it can also prepare your digestive system for the upcoming feast.

Incorporate herbs and herbal teas that are natural digestive soothers.

There are a variety of fruits, herbs and teas that you can incorporate into your routine that offer a holistic approach to gut health. These natural remedies possess beneficial properties that support digestion and overall well-being. Fruits such as pineapple and papaya contain enzymes that aid in the breakdown of food, while soothing herbs like peppermint and ginger can help ease digestive discomfort. 

1. Papaya: The sun-kissed sweetness of papaya not only tastes great, but also supports your digestion. Papaya contains an enzyme called papain, which assists in breaking down proteins, promoting smoother digestion and reducing bloating. Not a fan of papaya? No worries! You can still reap its benefits by opting for papaya enzyme supplement, a convenient way to add papaya to your routine. 
2. Pineapple: This vibrant fruit includes an enzyme called bromelain, which helps break down proteins and promote healthy digestion. Bromelain's digestive prowess not only aids in reducing bloating but also supports your body's overall ability to process meals more efficiently. Incorporate fresh pineapple into your diet or enjoy it as a refreshing snack to give your digestive system a boost.
3. Fennel: Sipping on fennel tea or incorporating fennel seeds into your meals can work wonders for your gastrointestinal tract. Fennel's magical touch lies in its ability to relax the muscles in your gut, soothing gas and bloating and creating a more comfortable, harmonious digestive experience.
4. Ginger: Widely celebrated for its anti-inflammatory properties, ginger is a true hero for digestive discomfort. This spicy powerhouse not only eases digestive distress but also promotes smoother digestion overall. A cup of ginger tea or a dash of fresh ginger in your meals can add a touch of warmth to your belly and a sense of relief from bloating.
5. Ceylon Cinnamon: This aromatic spice not only adds depth to your dishes but also boasts a range of benefits for your digestive system. Ceylon cinnamon contains compounds that can help regulate blood sugar levels, potentially preventing sharp spikes that might contribute to digestive discomfort. Additionally, this spice possesses anti-inflammatory properties that can soothe your gastrointestinal tract and alleviate bloating.
6. Peppermint: Peppermint tea or drops can work wonders in relaxing the muscles in your digestive tract, providing relief from bloating and gas. A soothing cup of peppermint tea can be a gentle way to unwind and nurture your digestion simultaneously.
7. Chamomile: This gentle herbal tea possesses anti-inflammatory properties that can help soothe and relax the muscles of your gastrointestinal tract. Sipping on chamomile tea after a meal can offer relief from digestive discomfort, making it an ideal choice for those seeking a calming solution to bloating and gas.

Understand and support the gut-brain connection.

The gut-brain connection is a fascinating and intricate communication network between our gastrointestinal system and our brain. This connection involves a complex interplay of neurons, hormones, and chemicals that not only influence our digestion but also impact our mental health. Research has shown that over 90% of serotonin, a neurotransmitter responsible for regulating mood, is produced in the gut. When our gut health is compromised, it can lead to imbalances in serotonin levels, contributing to anxiety and depression.

Additionally, stress plays a significant role in gut health. The American Psychological Association (APA) reports that nearly half of melanated women experience frequent feelings of anxiety and stress, negatively affecting their overall well-being. When we are stressed, our body's natural fight or flight response is triggered, causing our digestive system to slow down or even shut down entirely. This can result in common digestive issues such as constipation, bloating, and abdominal pain. Moreover, stress can disrupt the balance of our gut microbiome, which consists of a collection of bacteria and microorganisms in our gut. This is why it is important to focus on mindfulness and reducing our overall stress and anxiety, especially when we are eating.

Here are a few ways you can focus on mindfulness and reducing our overall stress and anxiety for a healthier gut:

1. Practice Deep Breathing: Stress can wreak havoc on your digestive system. Engage in deep breathing exercises to activate your body's relaxation response, which can help soothe digestive discomfort. If you’re looking for a place to start, try box breathing. Breathe in for 4 seconds, hold your breath for 4 seconds and breathe out for 4 seconds.
2. Yoga and Meditation: Incorporate yoga or meditation into your routine. These practices not only reduce stress but also stimulate your parasympathetic nervous system, supporting healthy digestion. It only takes 3 minutes of meditation and stillness to have a positive impact on your stress levels.
3. Prioritize Restful Sleep: Aim for 7-9 hours of quality sleep each night. Sleep deprivation can disrupt your digestive processes, contributing to bloating and discomfort. It also adds to our stress and impacts our overall immune system.

Bye Bye to Bloating 

From the hidden triggers like chewing gum and drinking through a straw to the soothing benefits of herbal remedies and the power of mindfulness, you can start to implement changes that contribute to a healthier, happier gut. As you embark on this journey toward digestive health, remember that taking care of your gut isn't just about physical comfort; it's about honoring your body and cultivating a sense of well-being that starts from within. By embracing these strategies and making them a part of your daily life, you're reclaiming your digestive happiness and stepping into a future where you're not defined by bloating and discomfort. And don't forget to listen to your body!

The Mela Difference

At Mela Vitamins, we deeply value and prioritize gut health. Our Founder has personally endured the challenges of IBS for over a decade. That’s precisely why our Daily Essentials multivitamin is carefully crafted to deliver vital nutrients that promote digestive well-being and specifically target bloating. With five strains of probiotics and powerful adaptogens like Ceylon Cinnamon and Lion’s Mane, our formula provides comprehensive gut support.

Keep in mind that your journey to optimal digestive health is as unique as you are. It may require some trial and error to discover the perfect solution for you. But once you find what works, remember that consistency is key!

References:

Gibson, P. R., & Shepherd, S. J. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology. https://pubmed.ncbi.nlm.nih.gov/20136989/ 

Quigley, E. M. (2017). Gut bacteria in health and disease. Gastroenterology & Hepatology, 13(9), 567-569. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983973/ 

Moayyedi, P., Quigley, E. M., Lacy, B. E., Lembo, A. J., Saito, Y. A., Schiller, L. R., ... & Black, C. J. (2019). The effect of dietary interventions on the symptoms of irritable bowel syndrome: A systematic review. https://pubmed.ncbi.nlm.nih.gov/26291435/ 

Mawdsley, J. E., & Rampton, D. S. (2005). Psychological stress in IBD: New insights into pathogenic and therapeutic implications. https://pubmed.ncbi.nlm.nih.gov/16162953/