Find out the best ways to get rid of bloating fast, and learn why you're bloated in the first place.
0:00 Introduction: How to stop bloating fast
0:20 Foods that can make you feel bloated
1:54 Acupressure massage for bloating
3:04 Why stress can cause bloating
3:48 5 common causes of bloating (with solutions)
13:54 How keto and IF affect bloating
14:22 Thanks for watching
In this video, we're going to talk about how to stop bloating fast.
If bloating is a new issue for you, always look at what you changed in your diet or lifestyle around the time you started experiencing bloating.
Certain foods can cause bloating and digestive discomfort, including:
• Junk food
• Sugar alcohols (sweeteners)
• Greens
• Cruciferous vegetables
• Dairy
• Keto snacks
• Fiber
Stress can also cause bloating due to high levels of cortisol, which causes inflammation in the gut.
Let's talk about the five causes of bloating in each of your primary digestive organs.
1. Low stomach acidity
Your stomach needs to be highly acidic to break down nutrients and kill off microbes that may cause you to bloat. Signs of low stomach acidity include acid reflux, indigestion, and bloating.
What to try:
• Betaine hydrochloride
• Apple cider vinegar
2. Low bile in the gallbladder
Created by the liver and stored in the gallbladder, bile acts as a detergent to break down fat-soluble nutrients. Without enough bile, you may experience serious digestive discomfort and bloating.
What to try:
• Purified bile salts
• Gallbladder acupressure massage
3. Low enzyme levels in the pancreas
Enzymes are also important for breaking down nutrients and preventing bloating.
What to try:
• Enzyme-rich foods, like vegetables
• Fermented foods
4. Poor gut microbiome in the large intestine
When your gut microbiome isn't balanced, certain microbes may overpopulate and produce gas that leads to bloating.
What to try:
• Probiotics
• Fermented foods
5. SIBO
Small intestinal bacterial overgrowth (SIBO) is a condition where too much bacteria build up in your small intestine. These microbes can cause all sorts of problems, including bloating. While probiotics can be useful for a lack of gut microbes, if you have SIBO, you want to avoid probiotics and fiber.
What to try:
• Oregano
• Garlic
• Avoid fiber
• Avoid probiotics
If you're not on a Healthy Keto and intermittent fasting plan, start there. In many cases, switching to a healthier diet can be the fastest way to get rid of excess bloating.
Dr. Eric Berg
08/31/2023
