In simple steps, this is how you can get rid of flatulence

Reflux and constipation get the most attention when talking about digestive system problems, while the importance of talking about bloating and gases declines, and they are classified among the type of problems that must be lived with, despite being common.

A recent survey of nearly 89,000 people conducted by Cedars-Sinai Medical Center in Los Angeles showed that 1 in 7 had experienced bloating in the past week. In this report, we look at how you can treat bloating in simple steps, according to the Consumer Report.

Causes of bloating

Aging can affect the function of the digestive system. With age, the movement of food can become slower, which allows some compounds and elements to ferment, which ultimately leads to gas and bloating.

Bloating can also be linked to health conditions such as diabetes, diverticulosis, or even colon cancer.

While it can be caused by medications such as antibiotics, opioids, and antacids, but usually the individual’s diet is the cause.

Tips to get rid of bloating

You have to slow down the pace of your eating, as many people get bloated because of the amount of food they eat.

And we must eat a smaller amount, until it is fully chewed, in order for the air to come out of the food, and thus the amount of air that we swallow decreases.

Record what and when you eat and when symptoms appear so you can see what your diet might be like, and what items can cause you to be bloated.

For example, some people have an intolerance to lactose (in dairy products) or fructose (in fruit, honey and some processed foods), which becomes more common as they age, because production of certain enzymes decreases, so these elements are more difficult to digest.

Be wise with your fiber, it’s a boon to overall health and bowel regularity, but it’s a carbohydrate that ferments in your gut, so you need to spread it out throughout the day.

Foods such as apples, dairy products, garlic, onions and legumes contain large amounts of hard-to-digest fermentable oligosaccharides, monosaccharides and polyols.

So you have to record what you eat from it, and the accompanying symptoms so that you can avoid the elements that bother you.

Gut bacteria change with age, and of course this may affect us, and we can restore good bacteria to the intestine by eating foods or supplements that are classified under the heading “probiotics”, especially after taking antibiotics or after infection with types of intestinal infections.

Exercise can help treat bloating because it improves bowel movement, which helps move stools.

Movement can also positively change the composition of gut bacteria, according to a study published in 2022 in the journal Nutrients.

Try to get at least 30 minutes of physical activity, such as walking or cycling, most days of the week.