i want to talk about the best and  worst foods for belly bloating  

a lot of people have this and so  they're not sure exactly what causes it  

there's several reasons number one you can  be lactose intolerant many many people have  

an intolerance with lactose which is milk sugar  and if you're doing any type of dairy with the  

exception of cheese and definitely butter because  both of those products have virtually zero lactose  

so if you're lacking an enzyme that helps you  break down that milk sugar you're going to bloat  

next condition is sibo small intestinal bacterial  overgrowth this is a situation where you have the  

good bacteria in the wrong place it should be in  the large intestine and it's not it's in the small  

intestine so you eat food fiber it gets fermented  in the wrong place your small intestine is not  

the place where you're supposed to ferment fiber  and this is where you're going to get a lot of gas  

and pain because the microbes are fermenting the  fiber not a good situation next condition would be  

just having low stomach acid as you get older  you do not have the stomach acid to break down  

especially proteins so you might find that red  meat will bloat you things like that also it takes  

a very strong acidic stomach to release bile  from the liver so they both work hand-in-hand  

now you can actually just be low in bile because  either you don't have a gallbladder or the liver  

is not producing enough bile maybe you're on a low  fat diet because fat triggers the release of bile  

and then there's a lot of other conditions  that involve inflammation in certain parts  

of your digestive tract that can definitely cause  bloating and then you have food allergies you can  

be allergic to casein which is the protein in  milk or to the protein in peanuts or to eggs  

and it's really good just to get a food allergy  test to pick that up and gluten is a big one if  

you're allergic to gluten or have a sensitivity  to gluten which is the protein in certain grains  

you're definitely going to bloat you'll get  inflammation all right on the left we have a  

list of the worst foods for bloating beans lentils  soda not just the high fructose corn syrup in the  

soda but the carbonation msg foods that includes  a lot of fast foods msg has the potential to  

increase insulin and create insulin resistance and  that alone is going to create a lot of digestive  

issues dairy we've already mentioned that  briefly grains we've already talked about gluten  

fruit apples big time pears and other fruit will  definitely cause bloating beer broccoli cabbage  

brussels sprouts onion and almonds okay so if you  have bloating you might want to just eliminate  

these foods right here the best foods for reducing  bloating would be leafy greens maybe a smaller  

amount so usually people can digest lettuce  fairly easily and they don't have a problem but  

when you get into more of the cruciferous even  kale for some people that can create bloating  

for me if i consume broccoli it'll tear me  up i never consume broccoli i would love to  

but i can't do it i can do cabbage i can  do brussels sprouts not a problem but  

broccoli i can too fermented vegetables  are very good for the digestive system  

kimchi very beneficial for the gut because  not only does it have the prebiotic  

but it also has the probiotic at the same time  and as a side note i have found that some of  

these items listed on the worst section can  be lessened as far as creating less bloating  

if you at the same time consume some probiotics i  want to try that as well of course i'm not talking  

about beer all right eggs seem to be pretty  easy to digest unless you have an allergy  

fish is fairly easy to digest especially if  it's fatty fish and you don't have an allergy  

proteins that normally come with more fat are much  easier to digest than lean proteins ginger good  

for bloating asparagus pistachios pistachios  create the least bloating almonds create the  

most bloating i also consume pecans in small  amounts it doesn't bloat me large amounts it will  

fennel will help reduce bloating lemon will help  you mint mint tea spearmint tea is all great for  

bloating and a fatty hamburger without the bun now  when you consume a lean hamburger you'll notice  

more digestive issues and bloating than a  fattier hamburger and so the fat in the protein  

helps you release more bile to give you  better digestion now there's two last things  

you might want to consider if you have bloating  one is making your stomach more acidic by adding  

something called betaine hydrochloride and  they come in little tablets and you may need  

starting out five before a meal could be a  little bit more but you'll find that you'll  

you'll digest much better second thing is bile  salts i recommend taking bile salts after the meal  

not before it's not an absolute necessity but it  can help you because many people are deficient  

in bio hey before you go real quick i  have a course entitled how to bulletproof  

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