Stomach bloating: Kombucha could help ease symptoms by reducing gas and constipation

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Stomach bloating typically describes what happens when too much gas fills up the gastrointestinal (GI) tract. With no exit for expulsion, the tummy tends to stretch and swell. This may result in painful cramps that last for hours, diminishing a person’s overall quality of life. Could kombucha help to ease your painful and uncomfortable bloating and reduce gastrointestinal issues such as constipation and gas?

Kombucha is an ancient beverage that originated in China more than 2,000 years and has of late experienced a surge in popularity in the West in recent years.

These specialty teas have made their way out of the refrigerated corners of specialty health food stores into the mainstream with many households making their own brew due to the various health benefits.

Some of these benefits include its ability to help alleviate gastrointestinal distress and symptoms such as gas and bloating.

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Kombucha is a tea which becomes carbonated due to the fermentation of the bacteria.

It then becomes a delicious beverage which is full of health-promoting bacteria helping to soothe symptoms of bloating.

A person’s gut “microbiome” hosts between 300-500 different types of bacteria.

Some of these are “good” bacteria because they promote healthy digestion and mineral uptake, whereas others are “bad” because they cause distress causing a host of gastrointestinal issues.

When good and bad microbes have an imbalance, poor gut health occurs with uncomfortable and painful symptoms like gas and bloating.

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Bloating is generally a sign the digestive system isn’t working optimally, according to Hannah Braye, nutritional therapist at Lepicol. “In particular, bloating can be a sign that there is an imbalance of bacteria in the gut (known as “dysbiosis”),

“Beneficial species of bacteria such as Lactobacilli and Bifidobacteria are very efficient at fermenting fibre rich foods and produce very little (if any) gas.

“Pathogenic species on the other hand, can produce lots of gas.”

One of the simplest ways to promote a healthy microbial balance, adds Hannah, is to take a daily live bacteria supplement and to regularly consume traditionally fermented foods.

Five fermented foods that could reduce bloating are:

  • Sauerkraut
  • Kimchi
  • Kefir
  • Kombucha
  • Live yoghurt

In a study published in the US National Library of Medicine National Institutes of Health, fermented foods such as kombucha and its effect and impact on gut microbiota and gastrointestinal health was investigated.

The study noted: “Fermented foods are defined as foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action.

“In recent years, fermented foods have undergone a surge in popularity, mainly due to their proposed health benefits.

“Traditional kombucha is produced through aerobic fermentation of black tea (green tea may also be used) and white sugar by a combination of bacteria and yeast, known as the symbiotic culture of bacteria and yeast (SCOBY).

“The low pH of kombucha, owing mainly to the production of high concentration of acetic acid, has been shown to prevent the growth of pathogenic bacteria.”

How to make kombucha at home

  • Brew tea as you normally would. Green tea or black tea is best.
  • To make your own delicious blends, follow this simple guide:
  • Brew tea as you normally would. Green tea or black tea is best.
  • Let the tea cool until it reaches room temperature. You can speed the process up by leaving it in the refrigerator for several minutes.
  • Add your sugar and gently stir.
  • Add your SCOBY.
  • Cover the glass jar with the breathable cloth and fasten the rubber band around the lid.
  • Leave in a dark, cool, clean location at room temperature for 7-30 days.
  • After the brewing process is complete (you’ll know by the sour taste and growing SCOBY), move the batch to the refrigerator.

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