Do you have your digestive system constantly on your mind? It seems like it just won’t leave you in peace. Whether it’s your stomach feeling painfully full or sharp gas pains that last for hours, eating is often an unpleasant experience that is followed by constipation, bloating, or gas. Don’t lose hope! There are ways to improve your digestive health by controlling or even preventing these uncomfortable feelings.
The Science Of Constipation, Bloating, And Gas
If you have regularly occurring constipating, bloating, or gas, you are probably very aware of how this makes your body feel. Your body is not shy about letting you know when something is amiss in the digestive department. In fact, uncomfortable feelings or pain is one of the ways that our bodies let us know that something is not right. Lest you think you are in the minority, A recent survey showed that 74 percent of Americans live with some type of digestive discomfort.
Constipation, bloating, and gas are negative effects that result from a sluggish digestive system. Your body is built to process and dispose of food efficiently, and when this happens as designed, eating is not a miserable experience. However, if your digestive system is sluggish, this leads to a host of different uncomfortable digestive issues. Constipation, bloating, and gas are directly related to a slow digestive tract, and slower digestive systems have been linked to weight gain.
What Is Constipation?
If you are constipated, it does not necessarily mean that you have fewer regular bowel movements, although this symptom can certainly be present. In general, you are constipated if you have to strain to have a bowel movement, if you have a stool that resembles rocks or pebbles, or if your bowels do not feel empty directly after a bowel movement. Constipation can cause abdominal bloating and gas because your stool stays in your colon over longer periods of time, giving the bacteria that reside there time to ferment the waste hanging out in your colon which releases more gas than normal.
What is gas?
Gas forms in your large intestine when bacteria begin to ferment or process carbohydrates extracted from fiber and certain types of sugars and starches that haven't been fully digested in your small intestine. Foods that are hard to digest have the potential to stick around and cause problems later. When food is not moved efficiently through the gastrointestinal tract, gas will build up in the intestines causing gas and bloating.
What is bloating?
Bloating is another common symptom of a digestive system in distress. Many of us have felt bloated at one time or another, but the uncomfortable feeling in your stomach resulting from trapped gas usually dissipates within a short period of time. But if you are suffering from regular feelings of increased pressure in your gut, you are probably desperate for a solution as this feeling can leave you feeling very uncomfortable. Bloating is very common, occurring in 16–31% of the general population. However, for some people, bloating is a chronic problem that causes moderate to severe symptoms and negatively affects the quality of life.
How Can You Prevent And Manage These Issues
If you’re ready to start taking steps to improve your digestive system, try one of these suggestions to help ease, or even prevent, constipation, gas or bloating.
Replace Carbonated Drinks With Water
Downing fizzy drinks that contain carbonation can introduce gas into your stomach which can lead to bloating or gas buildup in the stomach. Instead, substitute water for drinks like beer and soda. Not only will you skip the sugar and calories, but drinking more water will also aid in digestion and help prevent constipation.
Adjust Eating Habits
If you tend to chew gum or eat quickly on the go, these eating habits could be introducing more air into your digestive tract that may lead to uncomfortable bloating or gas. Reach for mints instead to freshen breath or keep your mouth happily working away. In addition, try to eat on a regular schedule and take your time. Bloating occurs more often right after eating a big meal. It’s possible to avoid this uncomfortable feeling just by eating smaller meals throughout the day. This keeps your digestive system happy and moving along at a steady clip.
Avoid Artificial Sweeteners
Our food industry is flooded with products that use artificial sweeteners. These additives found in sugar-free foods can cause excess gas.
Eat Easy To Digest Foods
Eating foods that are easy to digest, like yogurt, apples, and leafy greens will help your body break down and digest food, making it less likely for gasses to stay trapped in your digestive tract. These foods are often high in fiber, which also helps with constipation.
Cut Down On Salt
Although a great taste enhancer, too much salt can wreak havoc on your digestive system. Eating too much salt can cause your body to retain water which slows down the digestive system. Water retention and a sluggish metabolism can leave you feeling bloated and swollen. Encouraging your body to work through food quickly is the key controlling constipation, gas, and bloating.
Exercise is another way you can trigger your digestive system to process food more efficiently. As you move, your body begins to burn food to provide energy. Regular exercise can help on multiple fronts, as sweating can release excess salt from your body and moving food and nutrients through your body will help alleviate bloating and gas.
Increase Your Fiber
Eating more fiber helps prevent constipation and bloating. Only 5 percent of Americans get enough fiber in their diet (recommended intake is 25 grams for females and 38 grams for males). However, eating too much fiber can lead to more gas and bloating (like 70 grams or higher). Eating fiber is awesome for your digestive system. It’s the healthy way to move food quickly through your system while giving you essential vitamins and minerals.
Drink Warm Tea
Uncomfortable symptoms like gas and bloating can sometimes be alleviated by drinking warm tea. Warm tea such as peppermint or black tea can have a laxative effect which helps prevent constipation. Adding honey or molasses can also soften stool and alleviate constipation. Always opt for warm, not cold, water as warm water helps break down food faster reducing the risk of constipation by supporting regular bowel movements.
Try A Digestive Supplement
Another great way to combat the triple whammy of constipation, gas, or bloating is by taking digestive supplements specifically geared to target good digestive health. Look for a quality brand that uses top-notch ingredients.
Constipation, bloating, and gas can cause a lot of social anxiety and can be a bear to live with. If you experience these symptoms on a regular basis and they persist or seem to get worse over time, don’t hesitate to reach out to your family doctor.
Take Back Control Of Your Digestive System
If you’re tired of your digestive system always having the upper hand, we get you. It’s beyond frustrating and socially isolating to constantly battle with constipation, gas, and bloating.
Tummy Tamer comes with Xyngular Complete Probiotic, Xyngular Complete Prebiotic, Xyngular Complete Digestive Aid, and Xyngular Complete Collagen. These four Xyngular products are designed to promote gut health and weight loss, and while they’re good on their own, they work even better together.*
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.