There are a lot of people who suffer from bloating even though they haven’t eaten a large meal. The bloating can be very bad, sometimes is even noticeable that the abdomen is swelled. The good thing is that you can settle down your stomach by making some changes in your diet, because most of the time, gas and bloating are provoked by what you have eaten. So don’t rush to the doctor, here you will find some natural ingredients – essentials oils to be exact, that can help you to get rid of gas and bloating.

What is the cause of bloating?

There are various foods that can provoke bloating and gassiness. Here are some of them:

-Beans and lentils: there is a sugar called oligosaccharides in these foods that needs to be broken down by bacteria in the gut first and then they can be digested.

Certain fruits and veggies: some vegetables, such as cabbage, carrots, Brussels sprouts and cauliflower, contain pretty big amount of starch that can make a gassy feeling. Also some fruits like apricots and prunes, which are rich in natural sugar may induce bloating and gassiness.

Dairy products: you should avoid lactose, or milk sugar, if you are sensitive to it, because the lactose can create bloating and intestinal discomfort. Most likely you are lactose intolerant.

Sweeteners: there are a lot of sugars added in the processed food that can create difficulties in digestion for many people, for example the fructose, which is a natural sugar. Also there is the sorbitol, an artificial sweeter that can’t be digested. You should try to avoid these two sweeteners as much as you can cause both can make serious bloating troubles.

Whole grains: we all know that the natural grains contain countless health benefits, but sometimes they can also create bloating and gas troubles. The nutritionists recommend avoiding sudden sharp increase of fiber. The better option would be to add fiber slowly to your diet so the body can have enough time to adjust. The reason is that fiber is an indigestible carbohydrate, so if you consume it in large amount can cause bloating, gas and even constipation.  Another advice would be to consume a lot of water, that way you can stop the fiber to absorb too much water from within the digestive tract.