Many people suffer from bloating these days, according to the expert, and many people make a specific mistake.
A very large percentage of people have digestive complaints, including bloating, which can make our everyday life miserable. We talked with nutritionist Nikolett Oletics about what can cause an unpleasant, lumpy feeling in the abdominal area and what to pay attention to in order to eliminate these complaints.
The lifestyle consultant said that “basically, gas is constantly formed in the human body; it is a natural part of the functioning of a healthy intestinal system. However, if symptoms associated with bloating, abdominal pain, cramps and an unpleasant feeling of fullness appear, then we obviously need a remedy.” Bloating can be caused by many factors.
“Gas accumulation in the intestines is the most common cause of bloating. Gas formation is a by-product of the breakdown of food and can also occur during the digestive process. At the same time, if the intestinal system cannot remove gas properly, it accumulates in the intestine, causing a feeling of bloating,” says Nikolett Oletics.
In addition to accumulated gases, bloating can also be caused by intolerance to certain foods that our digestive system cannot deal with properly, such as lactose, gluten or fructose. According to the expert, in such cases it is also worth considering the possibility of food intolerance, have a medical examination and avoid certain foods.
Intestinal inflammation, also called irritable bowel syndrome, or even an imbalance of intestinal flora can also be the cause of bloating. “Intestinal flora is the totality of microorganisms living in the digestive system. If the balance is disturbed and its functioning is disrupted, the naturally present pathogenic bacteria, fungi, viruses and parasites can begin to multiply and this can also cause abdominal discomfort,” says the specialist.
Stress is practically a part of our lives, and it can be responsible for bowel dysfunction; in this case it is important to use stress management techniques. According to the lifestyle consultant, meditating or doing yoga are great ways to cope with stress. Regular exercise also helps to stimulate bowel function, thus helping to alleviate discomfort in the gastrointestinal tract and even more serious conditions such as irritable bowel syndrome.
Changing to a healthy lifestyle can also help relieve bloating, according to the consultant, the following tips can be useful for reducing bloating, which, according to him, are basically part of a healthy lifestyle. Nikolett Oletics offers the following advice to lifestyle changers who come to her.
Adequate fluid intake is important: you should drink at least 2 liters per day, the best choice being pure water.
According to Nikolett Oletics, it would be best to eliminate refined carbohydrates and sugars from the diet, or at least reduce them to a minimum.
“Carbohydrates and sugars ferment in the intestine, which can cause gas formation, not to mention their other harmful effects. It’s strongly recommended to reduce the intake of sugary foods, sweets, sugary soft drinks, and reducing the consumption of white flour foods, such as pastries, and wheat should be avoided and replaced with whole grain alternatives,” the expert points out.
Processed foods and excessive salt consumption are also not good for the intestinal system.
“Processed foods are often high in salt, which can cause water retention and bloating. Try to eat fresh food and avoid food with a large amount of salt,” Oletics Nikolett says.
Eating foods rich in fiber can also help the intestinal system to function regularly and correctly, as well as to maintain the balance of the normal intestinal flora.
“Foods rich in fiber include vegetables, fruits, whole grains and legumes. However, it is recommended to ask for the help of a nutritionist to find out which foods are beneficial for a specific age, lifestyle and other factors, and which are not.”
A fundamental aspect of healthy nutrition is that everyone is an individual, we are different, and we need to eat accordingly – what may be beneficial for one person in terms of nutrition, may be “poison” for another. That is why it is worth asking for the help of a specialist, who will help you understand how certain foods affect the body, what is important to include in the diet, and at the same time what should be avoided, and how to use them in your everyday life.
“Our cells can recover from what we eat, so it’s vital to eat consciously at all times, instead of trying out various temporary diets. Conscious, healthy nutrition has a huge impact on the body’s internal balance: on our health, energy level, well-being, physical appearance, and even the quality of our thoughts and emotions. What we feed our body matters immensely, so developing conscious eating habits tailored to our individual needs, and changing our lifestyle in a way that can be sustained in the long term are extremely important,” says nutritionist Nikolett Oletics.