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cover of episode Gas & Bloating: the causes & how to stop it

Gas & Bloating: the causes & how to stop it

2022/9/22
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ZOE Science & Nutrition
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Jonathan Wolf
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Will Bulsiewicz
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Will Bulsiewicz: 腹胀和胀气问题非常普遍，但其症状比我们通常认为的要复杂得多。导致腹胀的四个主要原因是吞咽空气、便秘、肠道微生物群紊乱和食物选择。对于慢性腹胀和胀气患者，建议首先去除未发酵乳制品和人工甜味剂。发酵乳制品（如硬奶酪、开菲尔和酸奶）中的微生物会消耗乳糖，而未发酵乳制品则可能导致腹胀和胀气。乳糖是牛奶中的一种糖，约70%的人对其不耐受，这会导致腹胀和胀气等消化症状。减少乳糖含量乳制品的摄入可以迅速改善消化症状。如果摄入富含纤维的新食物导致腹胀和胀气，应少量开始，逐渐增加摄入量，让身体适应。为了解决腹胀和胀气问题，应考虑吞咽空气、便秘、食物选择和肠道微生物群四个方面。了解腹胀和胀气的根本原因后，才能制定更有针对性的应对计划。 Jonathan Wolf: 腹胀是美国五分之一人口报告的常见问题，甚至更多人可能在日常生活中体验到，即使没有就医。腹胀是腹部压力增加的感觉，通常与气体有关；有些人腹胀可见，而另一些人则仅感不适。腹胀的原因比人们通常认为的要复杂，需要理解其细微之处才能更好地管理。通过嘴巴吞咽的空气最终必须通过打嗝或放屁排出。吞咽过多空气（吞气症）是一种常见现象，会导致腹胀和持续打嗝。吞咽空气常见来源包括碳酸饮料、吸管、口香糖、硬糖和狼吞虎咽。便秘会导致肠道气体滞留，从而引起腹胀和腹部不适。便秘的人会产生更多的肠道气体。患有肠易激综合征和慢性便秘的人可能会出现腹胀和胀气问题，这可能是由于排便困难等多种原因造成的。通过改善便秘可以缓解腹胀和胀气的不良副作用。膳食纤维有助于软化粪便，加快食物通过肠道的速度，从而促进规律排便。轻度便秘的人可以通过增加纤维摄入量来改善，而中度或重度便秘的人则可能发现纤维会加重便秘。对于便秘患者，应首先改善肠道蠕动，然后再增加纤维摄入量以维持肠道规律性。肠道微生物群在食物的加工和消化中起着重要作用，特别是高纤维食物。当肠道微生物群受损时，它可能难以处理和消化食物，从而导致腹胀和胀气等副作用。某些食物更容易导致腹胀和胀气。人工甜味剂不被肠道吸收，但它们仍然会与肠道微生物接触，从而导致腹胀和胀气。腹胀和胀气的原因很复杂，可能有多种因素共同作用。

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The podcast introduces gastroenterologist Will Bulsiewicz to discuss the main causes of gas and bloating, emphasizing the complexity of the symptoms and the importance of understanding the underlying issues.

Shownotes Transcript

Most of us are familiar with the unpleasant feeling of being bloated. It can happen after eating specific foods or when you experience slower bowel movements. Sometimes, it can be a symptom of an underlying health condition. 

To take a closer look at issues related to gas and bloating, we’ve invited a special guest this week: superstar gastroenterologist and Zoe’s US Medical Director Will Bulsiewicz.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: what are the main causes of gas bloating and how do we stop it?

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Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide)

Studies referenced in the episode:

  • Burden of Gastrointestinal Symptoms in the United States: Results of a Nationally Representative Survey of Over 71,000 Americans + Am J Gastroenterol + here) 

  • Abdominal bloating is the most bothersome symptom in irritable bowel syndrome with constipation (IBS-C): a large population-based Internet survey in Japan + Biopsychosoc Med. + here )

  • Sensation of bloating and visible abdominal distension in patients with irritable bowel syndrome + Am J Gastroenterol + here)

 

 

This podcast was produced by Fascinate Productions).