Stomach bloating: Dr. Oz advises on how to 'beat the bloat'
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Stomach bloating is typically the result of a build-up of gas in the gastrointestinal tract. The GI tract is a series of hollow organs joined in a long, twisting tube from the mouth to the anus. This channel breaks down food as it is transported through the body, helping the body to absorb nutrients and flush out excess matter. There is a proven diet to help ease the bloat and reduce symptoms with experts advising sufferers to opt for a low FODMAP diet instead. What is it?
FODMAPs are types of carbohydrates found in certain foods, including wheat and beans.
Studies have shown strong links between FODMAPs and digestive symptoms like gas, bloating, stomach pain, diarrhoea and constipation.
Experts advise a low FODMAP diet which can provide remarkable benefits for many people with common digestive disorders and stomach bloating.
What is FODMAP?
FODMAP stands for “fermentable oligo-, di-, mono-saccharides and polyols”.
They are short-chain carbs that are resistant to digestion.
Instead of being absorbed into your bloodstream, they reach the far end of your intestine where most of your gut bacteria reside.
A list of examples of foods and drinks to eat on a low FODMAP diet are certain vegetables and fruits, lactose-free dairy, hard cheeses, meat, fish, chicken, eggs, rice, oats, quinoa, non-dairy milk, and small servings of nuts and seeds.
A list of examples of certain foods and drinks to avoid on a low FODMAP diet are some vegetables and fruits, beans, lentils, wheat, dairy products with lactose, high fructose corn syrup, and artificial sweeteners.
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One of the major aims of the low FODMAP diet is to reduce bloating by restricting short chain carbohydrates from the diet that are fermented by gut bacteria.
The fermentation process is responsible for the gas release and distension of the gut that leads to bloating, said Monash University.
The site added: “The diet should be relaxed long term to ease the burden of following the diet, but more importantly to reintroduce some FODMAPs back into the diet for their potential benefits.
“This benefit arises from the fermentation of FODMAPs by gut bacteria – the reason we restrict FODMAPs in the first place – but small amounts of FODMAPs are fuel for good bacteria and is likely to be important in long term gut health.”
When experiencing bloating symptoms, it is vital that you are aware of the severity.
Pain and significant discomfort are not normal, and you can discuss these outcomes with a dietitian who can advise further on future challenges and food trials you may better tolerate.
For many people though, the reintroduction of FODMAP ingestion when eating, results in gas production and a little bloating however these symptoms will reduce in time.
By following a food diary and slowly incorporating other foods into your diet, you will be aware of what foods trigger your symptoms.
Abdominal pain is a term used to refer to cramps or a dull ache in the tummy.
But this is usually short-lived and is often not serious.
But the NHS warns: “Severe abdominal pain is a greater concern.
“If it starts suddenly and unexpectedly, it should be regarded as a medical emergency, especially if the pain is concentrated in a particular area.”
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