Gas and bloating can range from mild discomfort to extremely painful. It is caused by either swallowing air, or the byproduct of feeding the normal bacteria in your stomach. Relief can be found in herbal preparations, probiotics or regular exercise. Herbal or other dietary supplements should be taken as directed, and only under direct physician supervision.
Normal Digestion
The food you eat must be broken down in order to be digested. According to the book "Structure and Function of the Body," digestion is accomplished through a mechanical and chemical breakdown. The mechanical process is initiated in your mouth by your teeth physically mashing the food into smaller portions. The food portions then move down your esophagus and into your stomach where it undergoes a combination of churning with chemicals that complete the breakdown. Bacteria that normally live in your stomach also play a role in the digestion of certain substances. A byproduct of bacterial breakdown, however, is gas which can cause uncomfortable bloating.
Causes
According to MedicineNet.com, the only cause of bloating is air that is swallowed or the gas that is produced by bacteria. Many foods contain substances like sorbitol and other sweeteners, and milk products containing lactulose that are particularly difficult for some people to digest but provide ample food for bacteria to thrive. Your body may also have trouble digesting certain starches from raw fruits and vegetables.
Herbal Remedies
Many different forms of herbal teas, oils and pills can aid digestion and lessen the effects of bloating and gas. Preparations available for tea include ginger, peppermint and fennel. According to eHerbalRemedies, hot ginger tea, bay leaf tea and chamomile are very effective at relieving bloating. Eucalyptus and clove oils can also be used by dissolving a few drops in a glass of water. Remember, these treatments have not been evaluated by the Food and Drug Administration and should be considered dietary supplements. Consult your physician and homeopathic practitioner before trying any home remedies. Some herbal supplements may change or interfere with a regular medication regimen.
Probiotics
Your stomach contains millions of colonies of bacteria. Some of these are considered good bacteria, while others are considered bad. Excess gas is a byproduct of the bad bacteria feeding off the foods that you eat. According to the National Center for Complementary and Alternative Medicine, probiotics are live micro-organisms that are similar to the good bacteria in your stomach. Consuming these helps re-establish the balance between good and bad bacteria thus reducing the amount of gas production. Probiotics also help relieve diarrhea, decrease inflammation of digestive tract and regulate immune responses. Examples of foods rich in probiotics include yogurt, soy beverages and some juices or they can be purchased as non-prescription dietary supplements.
Exercise
Exercise can also be an effective and natural way to relieve excessive bloating and gas. An example of an exercise is to lie flat on your back on the floor or stable surface. Slowly raise your left knee to your chest while keeping your right leg close to the floor. Hold your knee tightly to your chest for about 20 seconds. Release your knee and repeat the same exercise for the right knee. Alternate this exercise until relief is noticed. You should also be prepared for gas to pass during the exercise. Other exercises include walking and bicycling.
Prevention
The best treatment for painful bloating and gas is prevention. Avoiding the foods that cause you discomfort can reduce the amount of gas produced by bacteria. Your diet should be tailored to your specific needs, but foods that cause bloating include grains and breads containing gluten, milk and other dairy products containing lactose, an excess carbohydrate diet and gas-forming foods like broccoli or beans. According to the Mayo Clinic, consult your doctor if your symptoms do not improve after changing your eating habits. Be sure to maintain a regular intake of water.
References
- "Structure and Function of the Body"; Gray Thibodeau, PhD, Kevin Patton, PhD; 1997
- MedicineNet.com: Intestinal Gas
- eHerbalRemedies: Natural Ways to Get Rid of Gas and Bloating
- National Center for Complementary and Alternative Medicine: An Introduction to Probiotics
- Mayo Clinic: Gas and Gas Pains
