The Ultimate Guide to Managing Gas and Bloating

As a health-conscious individual (after all, you do your best to eat healthy and treat your gut well), I am sure that at one time or another you have encountered the discomfort of gas bubbles...or the bloat manifesting with nausea...and even acid reflux. Not to mention how painful these common digestive problems can be, making your routine activities a literal pain in the stomach. I am going to share with you some tips on gas, bloating, and acid reflux relief, which should go a long way in avoiding any of your senses from experiencing discomfort in modern days after indulging in one too many healthful meals.

Learn about the 10 foods that make you feel bloated

What Causes Gas, Bloating, and Acid Reflux

Feeling gassy, bloated, or experiencing acid reflux are all related to the digestive process and can be caused by a number of triggering factors from diet and lifestyle through to unrecognized gut infection. Bloating and discomfort are the result of gas, which forms when air gets trapped in your digestive tract. Bloating is fullness and tightness in the stomach associated with swelling. However, acid reflux is when the stomach contents have breached into your esophagus and you feel a burning hurt in your chest.

Take care of your belly gas and bloat

• Mindful Eating: Mindful eating techniques can also reduce gas and bloating anxieties. Chew your food long and well; do not overeat or restrict portions. Eating in a quiet atmosphere additionally helps digestion and reduces digestive irritation.
• Identify Trigger Foods: Some foods can cause gas and bloating in some people. Beans, cruciferous vegetables, and some dairy can trigger flatulence in the body, as well as carbonated beverages. By keeping a food diary, you can pinpoint which foods might be troubling your digestion so that you can modify the types of foods accordingly. You can also do this by using our menu and accompanying nutrition facts. 
• Stay Hydrated: It's also a good idea to drink water throughout the day if you want strong digestion as well as work against bloating. Aim for 8-10 glasses of water daily to aid in the digestive process and keep the gears running smoothly.
• Probiotics: Adding probiotic foods like yogurt, kefir, and sauerkraut to your diet can be beneficial for healthy gut bacteria balance, which in turn improves digestion. For those who want to maximize their gut health, probiotic supplements are also available.
• Exercise Regularly: Regular exercise helps digestion and can prevent bloating. Even a daily walk around the block and some light spot exercises like yoga or cycling are sure to aid in prompting bowel movements, getting rid of trapped gas in your digestive tract.

Managing Acid Reflux

• Avoid Trigger Foods: Acidic and spicy foods, along with caffeine, alcohol, and citrus fruits, can aggravate acid reflux. Avoiding or limiting these foods can reduce the frequency and severity of acid reflux symptoms.
• Eat Smaller Meals: Big, heavy meals place stress on the stomach and can compound acid reflux. Instead, choose to eat smaller meals more frequently throughout the day. Not only does this prevent your digestive system from being overwhelmed, but it also significantly reduces the number of reflux episodes. 
• Sleep with Your Head Raised: For those battling nighttime acid reflux, it is encouraged to elevate the head of their bed or even sleep with a wedge pillow that lifts the upper body, discouraging stomach acid from backing up. This posture may prevent belly acid from flowing back into the esophagus.
• Manage Stress: Acid reflux symptoms can also be triggered by stress and anxiety. Relaxation techniques like deep breathing, meditation, or yoga can take the edge off stress and improve digestion for good.

Learn about the top 10 foods to improve digestion

Conclusion

Add these tips and strategies to your daily life; you may conquer gas, bloating, and acid reflux effectively with a meal that is wanted but not suffer afterward. Keep in mind that everyone has a different gut biome, so it may take some tweaking to discover what really works best for you. Take care of your gut health and then make well-informed choices for yourself to keep everything moving smoothly. And there you have it - a complete guide on everything gas, bloating, and acid reflux. I hope this has been helpful in evolving and creating more effective solutions for anyone dealing with these issues. Here's to happy, healthy digestion!

Have more questions about our meal prep service? Check out our Frequently Asked Questions page.

References

1. Mayo Clinic. (n.d.). Gas and Gas Pains: Diagnosis & Treatment. Retrieved from https://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/diagnosis-treatment/drc-20372714

2. PubMed. (2015). The Role of the Gut Microbiota in Gastrointestinal Disorders. Retrieved from https://pubmed.ncbi.nlm.nih.gov/25780308/

3. PubMed. (2012). Gut Microbiota and Gastrointestinal Disorders. Retrieved from https://pubmed.ncbi.nlm.nih.gov/23055640/

4. Cleveland Clinic. (n.d.). Gas and Gas Pain. Retrieved from https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain

5. Mayo Clinic. (n.d.). Gas and Gas Pains: Symptoms & Causes. Retrieved from https://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/symptoms-causes/syc-20372709

6. Mayo Clinic. (n.d.). Lactose Intolerance: Diagnosis & Treatment. Retrieved from https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/diagnosis-treatment/drc-20374238

7. Axe, J. (n.d.). How to Get Rid of Gas Naturally: Remedies and Prevention. Retrieved from https://draxe.com/health/how-to-get-rid-of-gas/

Additional Resources

1. Cedars-Sinai. (n.d.). Gastrointestinal Disorders.
2. International Foundation for Gastrointestinal Disorders. (n.d.). Understanding Gastrointestinal Disorders.
3. Indian Journal of Psychological Medicine. (2017). The Role of Psychological Factors in Gastrointestinal Disorders, 39(6), 741.
4. Discover Magazine. (2020). The Science of Gas and Bloating, January 15.
5. Harvard Health Publishing. (2019). Understanding Digestive Health, September 17.
6. Johns Hopkins Medicine. (n.d.). Gastrointestinal Health.
7. Cureus. (2018). Managing Gastrointestinal Disorders, 10(8), e3178.
8. Journal of Neurogastroenterology and Motility. (2017). Gastrointestinal Disorders and Treatment, 23(3), 349.
9. Mediators of Inflammation. (2009). The Role of Inflammation in Gastrointestinal Disorders, doi.org/10.1155/2008/979258.
10. Biochemistry. (2016). Gut Health and Biochemistry, 81(11).
11. The Partnership in Education. (n.d.). Educating on Gastrointestinal Health.
12. The American Journal of Clinical Nutrition. (2007). Nutritional Factors in Gastrointestinal Health, 85(5), 1185.