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How do you treat yourself from flatulence in 7 days? .. A nutritionist explains

Flatulence is one of the most common diseases that bother many people, resulting from stomach and intestinal disorders, and according to a report published on the Express website, there are several ways to help you relieve bloating pain, which were received based on recommendations from British nutritionist Rob Thorpe, which contributes to treating bloating in a plan seven days.

According to what was published by the “express” website, there are many reasons that lead to bloating, including swallowing a lot of air when eating due to the sensitivity of some foods, while it is normal to suffer from a certain level of bloating after eating meals.

Day 1 - Eliminate certain foods

"Some foods that are known to cause uncomfortable symptoms, such as gluten and dairy products, should be eliminated from the diet for two to three weeks," he said.

"Once you have successfully identified foods that your body cannot tolerate well, you can remove them from your diet to prevent any uncomfortable symptoms," he added.

Day 2 - Eat with care

"If you eat too quickly, you may not digest your food properly, which causes undigested food particles to stay longer in the gut where they begin to ulcerate, causing gas and bloating."

Digestion begins in the brain as the cooking process begins, as thought and the smell of food encourage the release of stomach acid and digestive enzymes.

Before eating, it is also wise to take some time to calm your mind to avoid eating too quickly, which can be as simple as taking a deep breath and exhaling.

Day 3 - Boost your gut bacteria

Rob explained that optimal health begins in the gut and stems from a system based on a well-balanced microbiome, which can affect everything from energy levels to sleep quality, as well as physical and mental performance.

Day 4 - Less stress

"You've probably heard the phrase gut-brain axis, which is another way of explaining that the gut and the brain are intrinsically linked," Robb said.

"If you're stressed, your body usually slows down digestion, as its priority is to divert blood away from the intestines and into the muscles as part of the fight-or-flight response, rather than processing the meal you're eating," he added.

He went on to say that incorporating some self-care activities into your day, such as taking a hot shower, reading a book, or following guided meditation exercises, will not only do wonders for your mental health, but will also ensure that the various systems in your body are working optimally.

Day 5 - Increase your fiber intake

Fiber is often portrayed as the enemy when it comes to bloating, however, it physically helps move food through the digestive system more efficiently and eliminate excess gas from the body, Rob said.

He continued, "Without enough fiber, your digestive system will become more sluggish, leaving you feeling bloated or constipated.

Try incorporating more fiber-rich foods into your diet, such as vegetables, fruits, and whole grains. If cruciferous vegetables like broccoli and cauliflower are causing you bloating, choose non-starchy vegetables instead, like carrots, celery, Chinese cabbage, and lettuce.

Day 6 - Don't eat too late

 Rob said that eating too close to bedtime means your digestive system will need to expend a lot of energy to process your meal, causing your sleep to be disrupted.

He added: "Always try to eat regularly and aim to finish your last meal of the day at least three hours before bedtime to allow your digestive system enough time to rest and recover throughout the night. Drinking plenty of fluids will also help flush out toxins, encouraging a bowel movement."

Day 7 - Cut back on sugar

Sugary foods can be addictive, giving us a quick “fix” that tempts us to come back over and over. Bad gut bacteria thrive on sugar, and you'll find yourself craving more sweet foods, creating an imbalance in your gut, stomach, intestines or colon.