Debunking Bloating Myths: Separating Fact from Fiction

About half of people regularly suffer from stomach health or indigestion symptoms, and 11 experience extreme symptoms. 

Age is also a factor, as the number of people suffering from swelling increases significantly in their 30s, and is highest in their 40s. 

However, some solutions shared by users have little or no scientific evidence to support them and often only apply to some people. 

”Many of us will admit that we regularly use the Internet for advice on health issues. It’s important to remember that much of the advice is not scientifically proven and may not apply to your health problems,” says Shona Wilkinson, chief nutritionist at DR. 

“Everyone’s body functions differently, so it’s important to understand why you’re suffering from inflammation and poor gut health.” 

Diet and Nutrition Related to Anxiety and Stress It’s true that a lot of emphasis is placed on gut health. In fact, 67 people say that stress makes their inflammation worse. 

“Gut health is central to the production of serotonin, also known as the ‘happiness hormone’. Therefore, understanding the real reasons why your gut health is poor can help you maintain a happy and healthy lifestyle.” Might help to keep it.” ,” says Wilkinson. 

Here, she shares 10 myths about gut health that are circulating on the Internet and offers science-backed solutions to optimize your gut health instead.

Myth 1 – Certain foods can “eliminate” bloating: 

In general, there are no foods that can “eliminate” bloating. Many people think that drinking green tea every day will completely cure swelling, but unfortunately, this is not the case. It’s true that incorporating certain foods and drinks into your diet can reduce bloating. These include probiotic yogurt, ginger, papaya, oats, green tea, avocado, and bananas, all of which contain nutrients that help promote healthy digestion and further gut health . Masu. 

Myth 2 – Drink lots of water during meals: 

Staying hydrated is very important, and for effective metabolism, a normal human body needs about 2 liters of water per day. However, drinking too much water can cause high levels of water retention. As a result, you may feel bloated or heavier than usual. The 30-day gallon challenge, which recently went viral on TikTok, asks people to drink 1 gallon (4.5 liters) of water every day for 30 days. 

Consuming just 3 to 4 liters of water over a short period of time can cause hyperhydration, also known as water intoxication. The stomach needs stomach acid to break down food, but the more you drink while eating, the more stomach acid is likely to be flushed out, making the stomach less efficient at breaking down food before it passes into the small intestine. 

Staying hydrated is important, but try to drink as much as possible in addition to meals, and avoid drinking during meals as much as possible. 

Myth 3 – Avoid apples because they cause bloating: 

Many people claim that apples cause bloating because the sorbitol in apples can cause gastrointestinal symptoms. However, apples contain pectin, a substance that retains water and helps move food along the intestines. Pectin usually supports regular bowel movements and reduces bloating. 

Apples (especially the cores) also contain probiotics that benefit your gut, and the fiber in apples actually feeds the probiotics in your gut and helps reduce bloating. If you want to get the most out of probiotics, it’s best to eat them raw, but it’s even more effective if you try to eat the core part as much as possible. There is a saying that goes, “An apple a day keeps the doctor away.”

Myth 4 – Drink Coffee: 

Coffee is part of most people’s morning routine to get the day off to a good start, but it also promotes bowel movements and acts almost like a natural laxative. It is also the most well known. Additionally, coffee and milk are both known to be in the top 14 foods and drinks that cause bloating. If so, you may want to give up coffee. Caffeine can cause restlessness and difficulty sleeping, especially if you consume it late in the day. It’s worth considering alternatives to caffeine, such as walnuts, chia seeds, and flaxseed, which contain good omega-3 fats. 

Myth 5 – Swelling is only considered by the following factors: 

Although diet is a big focus when it comes to gut health, bloating is not solely caused by diet, and other underlying concerns are often overlooked. perhaps. Incorporating light to moderate exercise into your daily routine can help you more easily get rid of the gas that causes pain and discomfort. If that’s not possible, simply sleeping face-to-face with your knees close to your chest will reduce tension and gas buildup, allowing you to breathe easier and cope with stress. 

Myth 6 – The more fiber the better: 

Fiber is important for maintaining gut health, and 25 grams per day is recommended. The feeling of fullness after eating a lot of fiber is very good, and the microorganisms have enough nutrients to do their work. However, many people make the mistake of over-digesting dietary fiber, leading to intestinal gas, bloating, and cramps. If you’re not getting enough fiber anyway, it’s important to gradually increase the amount of fiber in your diet over a few weeks. This helps improve the natural bacteria in your digestive system. Drinking plenty of water also helps digest fiber, making stools softer and easier to pass.

Myth 7 – Celery juice can “cure” bloating: 

There are several claims that celery juice detoxifies and cures digestive problems and bloating. Although celery is rich in vitamin K, which helps regulate body fluid balance and sodium levels, celery is primarily water. Therefore, ingesting large amounts may have the opposite effect on reducing swelling and cause water retention. 

In fact, celery juice concentrate can cause irritable bowel syndrome because it is rich in FODMAPs, a group of carbohydrates that can contribute to symptoms of irritable bowel syndrome. It will be higher. Juicing removes all the fiber and improves digestion. In general, the body digests whole foods more efficiently, so it is better to choose whole foods instead of juices and smoothies. 

Myth 8 – Opt for intermittent fasting: 

Intermittent fasting can help some people lose weight and improve digestion, but for others it can cause more bloating. A standard intermittent fasting plan involves fasting for 12 hours, then eating for 12 hours. 

Although it is unlikely that you will feel bloated during the fasting period, your body may have a negative reaction to food. In general, drinking a lot of water without fasting properly slows down digestion, takes longer for food to be properly excreted after fasting, and can cause bloating due to constipation. 

Myth 9 – Taking supplements with additives: 

Unfortunately, many supplements sold on the high street and online are loaded with nasty additives like magnesium stearate, talc, and titanium dioxide (a carcinogen). It contains. including. include. Additives are typically used to improve (smooth) the texture of supplements.) used to impart a certain color or to prevent ingredients from sticking together during manufacturing. People who consume protein powder daily may experience bloating. This is because many protein powders have added thickeners and gums (usually listed as xanthan gum). 

These thickeners made from soy and corn can cause constipation, bloating, and gas. Therefore, it is important to check not only the nutrition facts label, but also the “ingredients” next to the nutrition facts label, although not all nutrients in a supplement are necessarily listed. The ingredient list is legally required to include all ingredients in the supplement, including any harmful additives. 

Myth 10 – Avoid only carbonated drinks: 

Carbonated drinks cause bloating, this is true. However, many people don’t know that drinking liquid through a straw creates excess gas. This is because when you drink through a straw, air gets trapped. This air gets trapped in the stomach, small intestine, and colon, causing increased gas and bloating. Therefore, if you want to reduce bloating, it’s best to cut out all carbonated drinks and avoid drinking through straws.

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