Today, let’s talk about gut health. Some of the most common gut topic is either bloating and constipation and we are going to talk about how our gut works, what causes it and what are some of the ways we can reduce these uncomfortable feelings!

gut

What causes bloating? And YES, it is normal!

Often we are embarrassed by the topic of gas, bloating and constipation, but guess what! It is totally normal and you are not alone. In fact, it is part of our daily digestion process!

When we eat, the food is broken down in the stomach, it is then sent to the small intestine for more digestion process before heading off to the large intestine. When being pushed into the large intestine, it can cause bloating. After the water and indigestible food is absorbed by the large intestine, the remaining is known as waste. a.k.a poop.

Now you know how bloating is created! However, if you are feeling too uncomfortable, it is best to consult your doctor.

How about constipation?

Constipation occurs when the large intestine’s movements are slow and a lot of water has been absorbed, which results in leaving you with hard and dry waste that is difficult to pass through the large intestine to be eliminated. Eating a high wholegrain fibrous foods, drinking a lot of water, exercise regularly can help with improving movement.

Sadly, there are no one single treatment to get rid of bloating or constipation

Like most things in life, it is the consistency and the right combinations of things that help or create a situation.

If you want to ease uncomfortableness, it is more than just eating certain types of fibrous food, it should also include:

  • Avoiding bubbly drinks
  • Eating more slowly,
  • Avoid drinking from straw, chewing gum (you are sucking in air),
  • Reducing portion size,
  • Adding probiotics into your diet
  • Follow a Low-FODMAP diet that are gentle on your gut!

List of Foods to Consume For Better and Smoother Gut!

  • Oatmeal
  • Groats
  • Sweet Potatoes
  • Pumpkin
  • Kimchi
  • Sauerkraut
  • Low or no sugar yogurt
  • All kinds of fruits and vegetables!

References:

Lee, M.D.,, L. (n.d.). Bloating: Causes and prevention tips. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips.

Mayo Foundation for Medical Education and Research. (2019, June 29). Constipation. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253.