Have you ever had a food baby? You know, when you eat foods that fill you up with gas, bloat you, and make your lower belly look like you are with child?! Yup, me too. I feel your pain!!
Bloating is generally normal (everyone experiences it) but it’s not normal when it becomes uncomfortable and changes your energy levels and mood.
Today, I am going to get real about what causes bloating, how to reduce bloating and how to avoid bloating in the future. So, if you currently have a bloated belly, let’s see if we can get you debloated and feeling normal and amazing again!

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Bloating. This video is on meaning, causes, symptoms, remedies to get rid of bloating and foods reduce bloating.

Most of us have experienced the feeling of being bloated, when your tummy is stretched, puffy and uncomfortable. It often happens after a big weekend or over a festive season. But for some people, bloating is more than an occasional inconvenience.

If your stomach or tummy often feels bloated, it could be due to:

EXCESS WIND:
Cut down on foods known to cause wind and bloating, such as:

• Beans
• Onions
• Broccoli
• Cabbage
• Sprouts
• Cauliflower

But make sure you still eat five portions of fruit and vegetables a day.
Read how to keep up your fruit and veg intake while cutting down on bloating: https://www.nhs.uk/live-well/eat-well/5-a-day-tips/

CONSTIPATION:
If you get constipation, take steps to prevent it with a fibre-rich diet, drinking lots of fluids and taking regular exercise. Even a 20-30 minute brisk walk four times a week can improve your bowel function.

Watch my video on constipation for more advice: https://www.youtube.com/watch?v=q9ofHdvvdvM

SWALLOWING AIR:
Try not to swallow too much air. Don’t talk and eat at the same time, sit down to eat (sitting upright and not slumped over), reduce the amount of fizzy drinks you consume, stop chewing gum and chew with your mouth closed so that you’re not taking in excess air.

FOOD INTOLERANCE
Food intolerance can lead to bloating when:

• Your bowel doesn’t empty properly
• The food causes gas to be trapped
• Too much gas is produced as a reaction to the food

The main offenders are wheat or gluten and dairy products. The best approach if you have a food intolerance is to eat less of the culprit food or cut it out completely.

Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. But don’t get rid of food groups long-term without advice from your GP.

Find out whether you should cut out bread to stop bloating: https://www.nhs.uk/live-well/eat-well/should-you-cut-out-bread-to-stop-bloating/

Read more about food intolerance: https://www.nhs.uk/conditions/food-intolerance/

COELIAC DISEASE:
Coeliac disease is a common digestive condition where your intestine can’t absorb gluten found in wheat, barley and rye.

Apart from bloating, if you have Coeliac disease, eating foods containing gluten can also trigger diarrhoea, abdominal pain and fatigue.

See your GP for a blood test if you suspect you may have Coeliac disease.

There is no cure for Coeliac disease but, once the condition has been diagnosed, switching to a gluten-free diet should help.

Read more about Coeliac disease: https://www.nhs.uk/conditions/coeliac-disease/

IRRITABLE BOWEL SYNDROME:
People with irritable bowel syndrome often complain of bloating, especially in the evening.

The bloating of IBS doesn’t seem to be linked with excess wind. It’s thought to be down to erratic propulsion of contents through the bowel.

Read more about IBS and its treatment: https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/

WHEN TO SEE YOUR DOCTOR:
If your bloating symptoms persist or are more than an occasional inconvenience, consult your GP to rule out a more serious condition. Bloating, and a persistent feeling of fullness, are key symptoms of ovarian cancer.

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ABOUT ME:
Prescribing Media Pharmacist | Extreme Optimist | Bringing Science Through New Videos Every Week – Monday 4PM(GMT).

I’m a British – Persian – Iranian prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.

DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.
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Back pain is common during pregnancy. However, taking care of your posture can help prevent muscular aches and joint pain.

In this video, SGH (Singapore General Hospital) Physiotherapist Ms Yip Wan Hui shares a variety of back care tips – including the proper way to get out of bed, how to stand up, get dressed and lift objects. Tips that every mom-to-be will definitely find useful!

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Bloating is usually a sign that your digestion isn’t working optimally. In this video, I’m going to share 8 tips to reduce bloating and improve digestion. No gimmicks and quick solutions here. It’s about getting to the root of the issue and working on improving overall digestion.

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Scientific + other references:

TIP 1:
https://www.self.com/story/bloating-eating-too-quickly
https://www.ncbi.nlm.nih.gov/pubmed/18455167/
https://www.onemedical.com/blog/live-well/mindful-eating/

TIP 2:
https://wakethewolves.com/stress-bloated/
https://www.popsugar.com/fitness/Can-Stress-Cause-Bloating-44317481
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4202343/
https://www.self.com/story/stress-diarrhea-and-constipation
https://www.ncbi.nlm.nih.gov/pubmed/22314561
https://www.ncbi.nlm.nih.gov/pubmed/12038646

How To Get Rid of Bloating: 9 Strategies Backed By Science

TIP 3:
https://www.ncbi.nlm.nih.gov/pubmed/6847853
https://www.ynhh.org/services/nutrition/sugar-alcohol.aspx

TIP 4:
https://www.self.com/story/the-surprisingly-healthy-thing-thats-causing-your-bloating

TIP 5:
https://www.ncbi.nlm.nih.gov/pubmed/21418261/
https://www.ncbi.nlm.nih.gov/pubmed/18801055
https://www.healthline.com/health/probiotics-and-digestive-health
https://www.healthline.com/health/types-of-probiotics
https://www.healthline.com/nutrition/probiotics-101

TIP 6:

How To Get Rid of Bloating: 9 Strategies Backed By Science

http://www.thewholehappylife.com/nutrition/video-6-ways-relieve-constipation-no-laxatives/

TIP 7:
https://www.webmd.com/digestive-disorders/features/bloated-bloating

TIP 8:

https://www.healthline.com/symptom/lactose-intolerance
https://www.ncbi.nlm.nih.gov/pubmed/21615553/
https://www.healthline.com/nutrition/fodmaps-101

Low FODMAP Diet: The D.I.Y Beginner’s Guide (Plus PDFs)

https://www.mayoclinic.org/fructose-intolerance/expert-answers/faq-20058097
http://www.med.umich.edu/1libr/Gastro/LowFructoseDiet.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934501/

BONUS TIP:
https://www.thecut.com/2017/05/peppermint-tea-bloating-remedies.html

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DISCLAIMER
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.
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With our fast-paced lifestyle it becomes easy to neglect timely intake of food. This leads to formation and retention of gases in the body. Bloating is an issue on the rise, incorporate these simple practices that can help curb this and relieve you of unwanted stress.

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