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- 1 How To Reduce Gas, Bloating and Flatulence
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by Dr. Scott Olson
While bloating, burping, and flatulence are normal bodily functions – a result of
the breakdown process while digesting food, and/or swallowing air – if gas and bloating
and gas pains are becoming embarrassing, or interfering with your peace of mind
and/or your daily activities, it’s time to explore solutions.
Gas, bloating and flatulence
may be a sign of something serious such as gluten intolerance, malabsorption or
menopause. For many people, though, it’s simply the result of a combination of things
such as the food they eat, a diminished supply of digestive enzymes due to the aging
process, vitamin deficiency, and/or poor dietary habits.
There are numerous reasons for excessive gas, bloating and flatulence, but diet
often plays a crucial role. If you’d like to “clear the air,” temporarily avoiding
certain foods known to cause flatulence and bloating can help to identify any dietary
causes of gassiness. Once flatulence/gas-producing food sources have been determined
and/or eliminated, and an
Anti-Flatulence Diet implemented, along with other treatments for gassiness
– multi-vitamins, probiotic supplementation, digestive enzymes, and colon cleansings
– may still need to be explored.
How To Reduce Gas, Bloating and Flatulence
The best place to begin is by tracking and, if necessary,
altering your diet. For some, the results are satisfying, but often there
are underlying problems, as well as simple age-related issues, that cannot be completely
resolved through dietary changes. Medicines,
menopause, smoking, stress, the amount of air one swallows each day, vitamin
deficiency, and gastrointestinal intolerances, conditions, and disease can all play
a role in excess gas production.
Part 1: What Foods Cause Bloating, Flatulence and Gas?
Keep Track of What You Eat
Keep a food diary (yuck – but it works) with a record of what you’ve eaten and your
body’s reaction to it. If you notice an increase in flatulence and bloating after
eating specific foods, decrease or eliminate your intake of them. If you’re having
difficulty identifying flatulence and bloating-producing foods, make a list of foods
you know are safe, and then add a new food every forty-eight hours to try to identify
the problem food.
Keep in mind that everyone’s digestive system is different; some peoples’ systems
struggle to break down certain foods while others can eat them without any problems.
Many carbohydrate-containing foods cause gas and bloating (vs. fats and proteins,
which produce very little gas). Starch-containing foods such as corn, noodles, pasta,
potatoes, and wheat, also produce gas.
|Carbohydrate Vegetables:||Breads, Grains, Cereals, and Nuts:||Dairy Products:|
|Beets||Breakfast Cereals||Ice Cream|
|Brussel Sprouts||Oat Bran||Salad Dressings|
|Cabbage and Sauerkraut||Oat Flour|
|Leeks||Whole Grain Breads|
|Legumes||Whole Wheat Flour|
Carbohydrates are the biggest culprits when it comes to gas producers because they’re
made up of polysaccharides, which have long chains of difficult-to-digest sugars.
|Notes: Some people can’t digest wheat properly which can lead to fermentation and gas build-up when eating wheat and wheat products. See our Anti-Flatulence Diet for suggestions on alternatives and substitutes.||Notes: Often, though, they can eat aged cheeses and/or yogurt without experiencing any digestive upset. Eggs, while not technically a dairy product, cause gassiness for some people. See our Anti-Flatulence Diet for great dairy alternatives.
Another word about dairy…
The sugar lactose in dairy foods is a common
cause of gas, which can sometimes be an
indication of lactose intolerance. This is a
condition in which the lactose in milk and
other dairy products can’t be properly
If you think you may be lactose intolerant, eliminate all dairy products from your
diet for a ten- to fourteen-day period. Monitor your body’s response to see whether
or not there is a reduction of flatulence. If there is, decrease or eliminate your
dairy intake of dairy, or use lactase supplements prior to eating to help with digestion
Diet includes suggestions for people who love
traditional comfort food such as baked goods and cereal with milk.
Fried food – such as anything pan- or deep-fried – along with fatty meats, gravies,
pastries, rich creams, and some sauces are foods that can cause gas.
Apples, apricots, bananas, melons, peaches, pears, prunes, and raisins, as well
as juices made from apples, grapes, and prunes can trigger gas and bloating.
See The Anti-Flatulence
Diet for suggestions on fruit that tends to be “less gassy.”
Found in most fruits – as well as in beans, oat bran, and peas – soluble fiber doesn’t
get broken down until it reaches the large intestine, which can result in gassiness.
Insoluble fiber produces very little gas.
Other Food Products That Cause Gas
The sweeteners used in sugar-free candies and chocolate can cause digestive problems.
Known as sugar alcohols, they’re found in an assortment of food products and beverages
ranging from sugarless chewing gum and hardy candy, to sports, carbonated, and sparkling
Beware of labels that say “sugar-free” as there’s a high likelihood that sugar alcohols
have been used to replace the sugar. Manufactured from cornstarch, erythritol, maltitol,
mannitol, sorbitol, and xylitol are examples of common sugar alcohols.
Additionally, carbonated drinks can cause bloating because the carbon dioxide bubbles
they contain foster the formation of gas.
Dark beer and red wine also contribute to excess gas production.
Part 2: Further Gas and Flatulence Facts to Consider
Many facts need to be taken into consideration when trying to determine what’s behind
excess gas. Foods are by no means the only cause; once diet has been explored, other
common issues must be considered.
Habits, Health, and Digestive Dysfunction
Medicines, stress, smoking, and even the amount of air one swallows each day contribute
to gas production.
Some prescription – narcotic pain medicines for example – and non-prescription medicines
can cause gas. Check with your health care provider for a list of what to avoid
and possible substitutes.
Stress can lead to an excess of stomach acid, which may – in turn – result in a
build-up of intestinal gas.
Gastrointestinal infections, blockages, and various other digestive problems and
diseases can result in gassiness. For example, upper gastrointestinal (GI) disorders
such as peptic ulcer
disease, gastroesophageal reflux disease (GERD), and
gastroparesis (also known as delayed gastric emptying) can lead to chronic
belching. Ask your health care provider to rule out any GI disorders that may be
the underlying cause of excessive gas production.
Swallowing too much air throughout the day can cause gas build-up. Reduce the amount
of air you swallow:
Eat and drink slowly
Avoid talking while you eat, carbonated beverages, drinking through a straw, and/or
chewing gum and eating hard candy (part of what you are swallowing is air)
Ensure dentures fit properly (poor-fitting dentures can cause excess air-swallowing
when eating and drinking)
Avoid smoking (air is inhaled and swallowed when you smoke)
The Connection Between Menopause and Digestive Maladies
A lot of women say that their problems with digestion began during their peri-menopausal
years…a transitional time prior to menopause that can begin as early as thirty-five.
One of the primary causes of digestive problems in women forty-five to fifty-five
years of age is hormonal imbalance.1 Menopausal gas and indigestion are
often brought on by the natural slow down of the gastrointestinal tract’s processes
as a woman ages.
Vitamin Deficiency and Digestive Disorders
As we age, the various systems of our bodies often don’t function as well as they
used to. Men and women experience digestive disorders in middle age because their
digestive systems are no longer as efficient at absorbing vitamins and nutrients
from the food they eat. This coupled with the poor diets that many Americans consume
is a sure-fire recipe for gassiness.
Very often eliminating foods that commonly cause gas and bloating doesn’t work for us. That’s a sign that your body needs a little help to get relief.
And that’s when it makes perfect sense to try a FREE sample of the clinically tested ingredients in Puristat…
This herb is commonly used for its antispasmodic effects on smooth muscles, rendering it effective for alleviating gastrointestinal cramping. It is also often used to relieve menstrual cramps, muscle cramps, and stomach cramps.
For centuries Aloe has been used for treating constipation, hemorrhoids, rashes, and minor cuts and burns. Aloe contains anthaquinones, a natural laxative used for treating chronic constipation. Aloe has also been used to treat intestinal infections.
Cascara sagrada is a natural laxative made from the reddish-brown bark of a cascara sagrada tree. This herb has compounds (anthraquinones) that stimulate the wavelike contractions of the large intestine. Combined with plenty of dietary fiber, water, and exercise, cascara may help prevent the pressure and pain associated with hemorrhoids, diverticulitis, and anal fissures. Cascara has also been known to expel parasites, and is highly recommended for parasite removal.
Throughout its history, buckthorn bark has been consistently used to relieve one ailment: constipation and its by-products (hemorrhoids and anal irritation). The compounds in buckthorn bark increase the colon’s ability to contract. They also reduce water absorption by the intestines. This means more liquid is left in the colon, producing a larger volume and softer stool, which in turn eases constipation.
Burping & Reflux
A complex combination of enzymes which help you digest all elements of food including protein, carbohydrates, and fat. Protease breaks down proteins, Amylase breaks down carbohydrates, and Lipase breaks down fats.
Ginger is a classic tonic for the digestive tract. It stimulates digestion and keeps the intestinal muscles toned, a key factor in speeding up transit time. Ginger is also recommended for fighting parasites such as the roundworm and the blood fluke.
The muscle relaxing qualities of Chamomile help to combat illness, reduce stress and depression, decrease insomnia, and relieve menstrual cramps. It is a cumulative treatment, which means it not only starts working as soon as you start taking it, the more often and longer you take it, the better results you get.
Bromelain is a natural digestive enzyme responsible for breaking down proteins.
Digestive System Healing
L-glutamine is an amino acid found in high concentrations in the brain, liver, lung, and stomach tissues as well as the skeletal muscles. It is a valuable supplement for the health of your immune and GI systems. L-glutamine can become quickly diminished after a trauma such as surgery, infection, or injury; supplementation is important for both maintenance and the promotion of healing.
|Natural Marine Lipids
Marine lipids, also known as fish oils, are found in cold water fish. These oils are known as the good fatty acids that play an important role in cardiovascular health and treating arthritis. In addition, they contribute to the healthy development of the brain, central nervous system, and eyes, as well as maintenance of cholesterol levels. Not naturally produced by the human body, Omega 3 fatty acid – contained in only a limited number of foods – must be obtained through diet and supplementation. Sources of Omega 3 include flaxseed, hemp oil, and pumpkin oils; chia seeds, mackerel, salmon, and sardine oils; tuna fish, walnuts, blue-green algae, and sea algae such as chlorella, dunaliella, and spirulina.
Our Ingredients are Backed by Numerous Clinical Studies
Braga M, Cristallo M, De Franchis R, Mangiagalli A, Zerbi A, Agape D, Primignani M, Di Carlo V. Pancreatic enzyme replacement therapy in post-pancreatectomy patients. Int J Pancreatol 1989;5:37-44.
Suarez F, Levitt MD, Adshead J, Barkin JS. Pancreatic supplements reduce symptomatic response of healthy subjects to a high fat meal. Dig Dis Sci 1999;44:1317-21.
Jonas CR, Ziegler TR Potential role of glutamine administration in inflammatory bowel disease.Nestle Nutr Workshop Ser Clin Perform Programme 1999;2:217-30; discussion 230-5.
Naliboff BD, Fullerton S, Mayer EA. Measurement of symptoms in irritable bowel syndrome clinical trials. Am J Med. 1999;107(5A):81S-84S.
Paterson WG, Thompson WG, Vanner SJ, et al. Recommendations for the management of irritable bowel syndrome in family practice. CMAJ. 1999;161(2):154-60.
Decker-Baumann C, Buhl K, Frohmuller S, et al. Reduction of chemotherapy-induced side-effects byparenteral glutamine supplementation in patients with metastatic colorectal cancer. Eur J Cancer 1999;35:202-7.
Robinson MK, Ziegler TR, Wilmore DW. Overview of intestinal adaptation and its stimulation. Eur J Pediatr Surg 1999;9:200-6.
Wernerman J, Hammarqvist F. Glutamine: a necessary nutrient for the intensive care patient. Int J Colorectal Dis 1999;14:137-42.
Fawole OA, Amoo SO, Ndhlala AR, Light ME, Finnie JF, Van Staden J. Anti-inflammatory, anticholinesterase, antioxidant and phytochemical properties of medicinal plants used for pain-related ailments in South Africa. J Ethnopharmacol. 2010 Feb 3;127(2):235-41. Epub 2009 Nov 20.
Ishii O, Tanizawa H, Takino Y. Studies of Aloe III. Mechanism of laxative effect. Chemical and pharmaceutical bulletin, 1990, 38:197–200.
Manitto P, et al. Studies on cascara, part II. Structure of cascarosides E and F. JNP 1995;58(3):419-423
Rerksuppaphol S, Rerksuppaphol L. Lactobacillus acidophilus and Bifidobacterium bifidum stored at ambient temperature are effective in the treatment of acute diarrhoea. Ann Trop Paediatr. 2010;30(4): 299-304.
Verna EC, Lucak S. Use of probiotics in gastrointestinal disorders: what to recommend? Therapeutic Advances in Gastroenterology 2010 3: 307-319
Ahmed, M et al.
Impact of consumption of different levels of Bifidobacterium lactis HN019 on the intestinal microflora of elderly human subjects. J Nutr Health Aging. 2007 Jan-Feb;11(1):26-31.
If Purchased Separately, These Nutrients Would Cost
|Lactobacillus Bulgaricus||$17.63||Omega 3 (EPA plus DHA)||$19.95|
|Rhubarb Root||$9.27||Pancreatin Digestive Enzymes||$24.65|
|Ginger Root||$12.42||Buckthorn Bark||$12.45|
|Aloe Leaf||$10.27||DGST Support Blend||$24.97|
|Cascara Sagrada Bark||$15.67||Papain||$14.24|
|Cramp Bark||$14.94||Goldenseal Root||$9.60|
And that’s not even taking into account the time and effort it would take you to find the important nutrients in Puristat on your own. Plus the dozens of pills you would need to take every day!
1 Year 100% Money Back Guarantee
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We guarantee that if Puristat hasn’t helped reduce your gas, bloating, pain, constipation, burping, and reflux… or you are not fully satisfied for any other reason (or no reason at all)… you will get 100% of your money back on your most recent order. (Minus the cost of S&H).
That means you can try out Puristat at my risk, and request a refund anytime within 1 year of your most recent order!
Look, 30 days from now you can be nothing more than a month older, or you can be taking steps towards improving your well-being, you decide. You have nothing to fear, because you’re protected by a full 1 year guarantee.
You have nothing to lose by giving Puristat a try. If it doesn’t produce results, I honestly want you to ask for your money back. If it does, it will change your life forever.
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