BLOATING: What Causes Stomach Bloating & How To Get Rid Of It (Food Choice, Microbiome, Probiotics)

What causes bloating? Let’s see the science. Learn what foods to eat, what to avoid, and even some fixes for your microbiome, all to finally get rid of bloating!
►Microbiome Test: http://trythryve.com/MicroBiomeTest (sponsored)

CHAPTERS:
00:00 Welcome
01:20 Intro To Our Digestion
05:00 Bloating Mechanisms/ What Causes Bloating
14:00 Ways To Get Rid of Bloating
14:30 Microbiome Fixes
29:30 Food Choices / Diet

► FODMAP Foods List: https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/

* Disclaimer * This video references academic research for education and entertainment purposes only. This video is not medical advice. You should always seek personalized medical advice from a qualified healthcare practitioner that can assess your individual situation, including before making any changes to your diet or routine.

If bloating is something affecting you, the first thing you should know is that you’re far from alone, in fact, according to a recent survey 30% of the entire adult population have to constantly deal with a bloated stomach too.

The severity of bloating can also vary considerably.

Regardless of where you fit in, my goal for this video is to give you everything you need to know to get rid of bloating.

Specifically, we’ll look at the two most powerful ways to reduce it: the gut microbiome, and diet.

In part one of this video, we’re laying the foundation, by truly answering the question of what is bloating, and seeing for ourselves what causes bloating, because it turns out there’s way more to it than just gas.

Complex carbohydrates, including fermentable fibres, have gained a reputation for being major contributors to gas and bloating.

But there are two sides to this…

Gas that builds up in our gut is really a result of the interaction between this food, and our digestive system.

Some foods certainly have more gas-making potential than others, but there’s also another factor at play.

The widely diverse community of beneficial microbes and bacteria in our gut, also play a major role in digestion and health.

When a food you eat produces gas, what’s actually happening, is that some of these helpful bacteria are breaking it down, through what’s called fermentation.

There are major reasons this fermentation benefits us which I’ll get into later, but the point right now, is that we all have a slightly different profile of bacteria in our gut, it’s highly variable, and everyone’s microbiome is unique, so in a strategy to get rid of bloating, alterations here matter just as much as food choices.
Research overviews often identify three subtle mechanical differences between bloaters and healthy individuals.

A reduction in propulsive contractions/ reduced motility of gas.
Visceral Hypersensitivity.
Abdomino-phrenic dyssynergia

Although their abdomen can indeed become visibly pushed out, this measurable aspect called distension is only found in 50% of those experiencing bloating, in the others, they still have the feeling, but without the physical change.

Increases in the species Lactobacillus appear to be particularly associated with significant reductions in bloating and distension.

Probiotics are actually going to be the most direct way to fix replace a microbial deficiency. They are essentially a class of supplements that contain billions of living cell cultures for a specific species you’re looking to introduce or support.

Food choices, affect bloating both directly through the delivery of gas-producing foods, and indirectly, by causing shifts in the microbiome as well.

Since first being suggested just 15 years ago, the low FODMAP diet has quickly risen to prominence as a leading way to majorly cut down bloating.

The list of foods that have achieved prebiotic status so far is still small, it includes a handful of fruits and vegetables including asparagus, leek, banana, chicory, and grains like oats and wheat.

Видео BLOATING: What Causes Stomach Bloating & How To Get Rid Of It (Food Choice, Microbiome, Probiotics) канала Dorian Wilson