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Where's that bloat coming from?
by Charlene K. Petitjean
Let's talk about something uncomfortable: gas and bloating. Most of us pass gas anywhere from 12 to 25 times a day, according
to Brigham and Women's Hospital, and surveys show that abdominal bloating affects up to 30% of Americans. "Having a
perfectly flat stomach all the time isn't normal," says Health contributing nutrition editor Cynthia Sass, MPH, RD. "After you eat
and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion."

A ballooned belly doesn't necessarily indicate that something is wrong with what you eat, but if your abdomen is too swollen to
squeeze into your jeans, you may want to identify the belly bloaters in your diet.
Worst: Broccoli, cabbage, kale
Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose — a sugar that remains undigested until bacteria
in your gut ferment it, which produces gas and, in turn, makes you bloat. But don't shun those healthful greens just yet.
"Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that's less prone to
bloating," Sass says.

So keep eating the green stuff, but keep your portions in check. And if you absolutely can't part ways with even a gram of your
kale, steam it: "Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less
space in the GI tract," Sass says. It won't eliminate or prevent bloating altogether, but it may make your veggies easier to digest.
Worst: Legumes
It's probably not news to you, but beans, along with lentils, soybeans, and peas are gas-causing foods. These little guys are
basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can't absorb. So when legumes reach
the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist.

Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. "If you eat
fruits, veggies, nuts, whole grains, and beans often, they won't bother you as much as if you eat them sporadically," Sass said.
Worst: Dairy
If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body
lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract,
which may trigger bloating.

So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out
there. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help
people digest foods that contain lactose. Worst: Apples
An apple a day may save you a trip to the doctor's office, but it does not keep the bloat away. High in fiber, apples also contain
fructose and sorbitol, sugars found in fruits that many people can't tolerate, Sass says. The result? You guessed it: gas and the
inevitable puffy feeling.

Apples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10% of your daily vitamin C
requirement, so don’t give up on them altogether. "Eating apples specifically has been linked to a lower risk of heart disease and
respiratory problems, including asthma, bronchitis, and emphysema," Sass says. Eat them in moderation and separately from
meals, and time your eating right: "If you'll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an
apple," Sass says. Other fruits that bloat: pear, peaches, and prunes.
Worst: Salty foods
Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says. Avoiding sodium isn't as simple as
steering clear of the saltshaker, however. The CDC reports that about 90% of Americans consume more sodium than is
recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, and people with diabetes, high
blood pressure, and high risk of hypertension). Sodium sneaks its way into most processed and packaged foods, including
soups, breads, and these other surprisingly salty foods. That makes it very difficult to avoid. When and if you do succumb to salt,
drink a lot of water to help flush it out.Best: Cucumber
People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly. The
vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, says Sass.

"Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes," she adds.

So slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water.
Best: Bananas
Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating
sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or
prevent constipation.

"Bloating can also be caused by constipation," Sass says. "If you’re not able to eliminate waste in the GI tract, you become 'backed
up' so to speak, which can lead to a bloated look."Best: Papaya
The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier. Sass says
that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.

Eat papaya whole and fresh or blended into a smoothie
Best: Asparagus
Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all
that excess water, thus relieving any discomfort and bloat.

It also contains prebiotics, which help support the growth of 'good' bacteria, according to Sass. This helps maintain a healthy
balance in your digestive system to prevent and/or reduce gas.

Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health. Best: Yogurt with
probiotics
Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of
your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it.

So eat your bloat away with a yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.Best: Fennel
seeds
Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve
bloating, says Sass.

You can find fennel and fennel seeds in breads, sausages, and other meat dishes. You can also chew on the seeds directly or sip
on a fennel tea at the end of a meal.
Best: Ginger
Ginger is a go-to home remedy for colds, achy muscles, cramps, and seasickness. Add bloating to the list—ginger is a natural anti-
inflammatory and an all-star digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can
relieve bloating, Sass says. It also contains an enzyme that absorbs proteins, thus reducing protein-induced puffiness and gas.

Fresh ginger can be added to smoothies and salad dressings, and it adds tons of flavor to recipes like these. You can also make
homemade tea.
Best: Peppermint and chamomile tea
If you're feeling stretched out after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles
to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and
relax, which can help ease any sort of stomach discomfort.
for more tips and tricks...
click here...
To keep your metabolism revving throughout the day, focus on small, protein- and
fiber-packed snacks or small meals every 3 to 4 hours. You will not only burn more
calories eating a series of smaller meals, but also avoid the afternoon crash and end
of the workday slump. (Make sure to eat that first protein-packed meal; skipped
breakfasts leave many of us grabbing for more food than we really need.) Use your
smartphone or computer to remind you of these intervals.
Is gas normal?
The average adult passes gas between 13 and 21 times a day. Gas is a normal part of the digestion process. But if gas builds up in your intestines and you’re unable to
expel it, you may start to feel pain and discomfort.

Gas pain, bloating, and flatus frequency can be exacerbated by anything that causes diarrhea or constipation. Gas can also be caused by:

overeating
swallowing air while you eat or drink
gum chewing
smoking cigarettes
eating certain foods
Make an appointment with your doctor if your gas symptoms:

cause you distress
change suddenly
are accompanied with constipation, diarrhea, or weight loss
Your doctor can determine the underlying cause.

GETTING RID OF GAS
How to get rid of gas
Often, your gas is caused by what you eat. Food is digested primarily in your small intestine. What is left undigested is fermented in your colon with bacteria, fungi,
and yeast, as part of digestion. This process produces methane and hydrogen, which are expelled as flatus.

For many people, changing dietary habits is enough to alleviate gas and its accompanying symptoms. One way to determine which foods are giving you gas is by
keeping a food diary. Common culprits include:

high-fiber food
foods with high fat content
fried or spicy food
carbonated beverages
artificial ingredients commonly found in low-carbohydrate and sugar-free products, such as sugar alcohol, sorbitol, and maltitol
beans and lentils
cruciferous vegetables, such as Brussels sprouts, cauliflower, and broccoli
prunes or prune juice
foods containing lactose, such as milk, cheese, and other dairy products
fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) — molecules found in a wide range of foods, such as garlic and onion, that
may be hard to digest
over-the-counter fiber drinks and supplements
Once you figure out what food is causing the gas, you can modify your diet to avoid the culprit.

TIPS
8 tips to get rid of gas and accompanying symptoms
If changing your diet doesn’t completely do the trick, you have several options to try.

Peppermint
Studies have shown that peppermint tea or supplements may reduce symptoms of irritable bowel syndrome, including gas. Talk to your doctor before you start using
supplements. Peppermint can interfere with iron absorption and certain medications. It may also cause heartburn in some people.

Supplements will have directions about how much you should take on the bottle. For peppermint tea, drink one cup before each meal for best results.

Chamomile tea
Chamomile tea can also help reduce indigestion, trapped gas, and bloating. Drinking chamomile tea before meals and at bedtime may reduce symptoms for some
people.

Simethicone
Simethicone is an over-the-counter medication that is available under several different brand names. These include:

Gas-X
Mylanta Gas
Phazyme
Simethicone works by consolidating gas bubbles in your stomach, allowing you to expel them more easily. Follow dosing instructions, and make sure to discuss this
medication with your doctor, if you’re taking other medications or pregnant.

Activated charcoal
Activated charcoal is another type of over-the-counter medication that helps eliminate gas trapped in your colon. You take tablets right before and one hour after
meals.

Apple cider vinegar
Dilute a tablespoon of apple cider vinegar in a beverage, like water or tea. Drink right before meals or up to three times daily as long as needed to reduce symptoms.

Physical activity
Exercise can help release trapped gas and gas pain. Try walking after meals as a way to avoid gas. If you have gas pain, jumping rope, running, or walking may help you
expel it.

Lactase supplements
Lactose is a protein in milk. People with lactose intolerance can’t digest this protein. Lactase is the enzyme the body uses to break down lactose. Lactase supplements
are available over the counter and can help your body digest lactose.

Cloves
Cloves are an herb used in cooking. Clove oil may help reduce bloating and gas by producing digestive enzymes. Add two to five drops to an 8-ounce glass of water
and drink after meals.

PREVENTION
Preventing gas
If no medical condition is causing the problem, preventing gas may best be accomplished by altering lifestyle habits and diet:

Sit down during each meal and eat slowly.
Try not to take in too much air while you eat and talk.
Stop chewing gum.
Avoid soda and other carbonated beverages.
Avoid smoking.
Find ways to work exercise into your routine, such as taking a walk after a meal.
Eliminate foods known to cause gas.
Avoid drinking through straws.
CAUSES
Conditions that cause gas, pains, and bloating
Some conditions can cause excess gas. They include:

gastroenteritis
lactose intolerance
celiac disease
Crohn’s disease
diabetes
peptic ulcer
irritable bowel syndrome

Total body fitness, not just spot toning one area, is the key to a flat stomach. Why not kick start your fitness
routine with a nice, fast-paced walk at least 3 times per week? It really is the best exercise, and your
stomach will thank you. :)

Many people complain about their flabby stomach when the stomach may not really the problem. They may
actually be storing more fat in their lower abdominal region than the tummy.

Remember, your stomach starts right below your breastbone and down to your navel area. Your lower
abdominals start near the navel area and go down to the pelvic region.

Examine your body in the mirror. Look at where the fat is stored. You may notice that your actual stomach is
pretty flat, but the area around your belly button still protrudes and is the real problem.

If this is case, your problem is your lower abdominal region more so than your stomach.

Fat is stored here for a number of reasons. For some, it's genetic and that just happens to be where the
body stores its fat. Unfortunately we can't tell our fat where to go so there is nothing you can do about this.

For others it may be indigestion. If your food is not digesting properly, it can cause a bulge in your lower
abdominal area. IBS (irritable bowel syndrome) is another common cause for this problem).

Be sure to seek help from your physician if you think your problem may be related to something other than
a bad diet and lack of exercise.

Change Your Diet First
Before you begin exercising your lower stomach, remember that your diet has to change in order to see any
results.
I feel like a broken record but I must repeat this in case you haven't read other pages on this site...

You cannot spot tone your stomach. You have to lower your entire body's total fat percentage in order slim
down your tummy.

In addition to your stomach exercises you must evaluate and be prepared to make changes in your diet.


exercising the lower stomach area.

Double Straight Legged Stretch

1. Lie on your back with your legs straight.

2. Slowly raise your head and neck off the mat as if you're starting a basic crunch. Place your hands behind
your head.

3. Bend both legs in and raise them off the floor then straighten and point them in the air at 11 o'clock.
Keep your head and neck off the floor.

4. Slowly move both legs down (keeping them together and as straight as you can) until they are about a
foot from the floor.

5. Now raise them back up and begin again.

6. Repeat this 10 times.

You should really feel your lower abdominal muscles working after only a few repetitions. As you get
comfortable with them, push yourself to do more and more.

Chair Leg Lifts
You can perform this exercise in almost any kind of office or desk chair.
Sit upright with your back flat against the back of your chair.

Place your hands on the desk in front of you or on the seat of the chair by your legs.

Slowly lift your knees up toward your chest and hold for 5 seconds.

Then slowly lower them back down, resting your feet on the floor.

Breath out when you lift your legs up and inhale when you lower them to the floor.

In the beginning, you may find that you're only able to do a few of these. That's okay. As your abdominals get
stronger, you'll be able to do more. Hang in there.

Pelvic Thrusts
Start by lying on your back with your knees bent and arms straight beside you.
Slowly lift and tilt your pelvis upward as you exhale. As you tilt your pelvis, be sure you keep your lower
back on the floor so you get the most out of the movement.

Hold the movement for about 5 seconds and inhale as your relax your buttocks back down on the floor.

Do about 10 to 15 reps and take a 90 second break between sets. Perform a total of 4 sets.

hope all this helps....