Master Zen Secret

Zen Secrets
to a healthy & flat tummy
Your Definitive Guide to Eliminating Gas & Bloating
Naturally, Effectively & Quickly
By Rand Khalil & Lina Baker www.pureinsideout.com Copyright 2012 - Pure Inside Out Ltd. All Rights Reserved
Zen Secrets to a healthy & flat tummy

Your Definitive Guide to Eliminating Gas & Bloating Naturally, Effectively & Quickly
Table of Contents
Introduction . ..................................................................... Page 5
Part I: Causes of Bloating: Why Am I so Bloated? ................. Page 17
Part II: Immediate Bloating Fixes ....................................... Page 76
Part III: Long-Term Bloating Prevention and Relief ...............Page 122
Part IV: Practical Bloating Tips . .........................................Page 148
Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com
Copyright Pure Inside Out Ltd, UK - 2012, 1st Edition

Published in the UK by Pure Inside Out Ltd
56 Addison GardensLondon W14 0DP UK
ISBN 978-0-9556381-2-1
The right of Rand Khalil and Lina Baker to be identified as the

authors of this work has been asserted herein in accordance with the
Copyright, Designs and Patents Act 1988
All rights reserved. This book is sold subject to the condition that it
shall not, by way of trade or otherwise, be lent, resold, hired out or
otherwise circulated without the publishers prior consent in any form
other than that in which it is published and without a similar condition
including this condition being imposed on the subsequent purchaser.
Disclaimer:
The information in this book is not intended to replace medical
treatment. Please consult your doctor if you have any symptoms,
or suffer from a health condition. This manual is designed to provide
information in regard to the subject matter covered. It is sold with
the understanding that the publisher authors and advisors are not
rendering professional services.
It is not the purpose of this manual to reprint all the information
that is otherwise available to authors printers and publishers, but to
complement and amplify other texts. For your information, see the
references throughout the text.
Every effort has been made to make this manual as complete and
as accurate as possible. However, there may be mistakes both
typographical and in content. Therefore this manual should be used as
a general guide only and not as an ultimate source of health education.
The authors, advisors and publishers shall have neither liability nor
responsibility to any person or entity with respect to any loss or
damage caused or alleged to be caused directly or indirectly by the
information contained in this manual.
You may return this manual to the publisher for a full refund if you do
not agree with the above.
Support@pureinsideout.com www.pureinsideout.com
n: Zen [zen]:
Complete and
Absolute Peace
How Zen Secrets to a healthy & flat tummy Came To Be

Many of you reading these pages are already familiar with
pureinsideout.com, online since 2005. Pure Inside Out is a venture
born out of our relentless quest to achieve and maintain optimal health
and a balanced and positive outlook, using exclusively natural and
chemical-free methods.
Our first book, Detox Bath, initially published in 2006, has met
with tremendous success, and has brought relief to thousands of our
readers. The book and method are still as popular today as when we
first published them.
Hardly a day goes by without us receiving positive feedback from our
subscribers Were so thrilled and touched! A big THANK YOU to all for
making the long days and nights spent researching, testing and writing
the material worthwhile.
Bloating is a topic that seems to recur very regularly and is apparently
a subject of concern to a great number of our readers.
Weve all had, at some point or another, bad episodes with bloating.
I, for one, can certainly confirm Ive paid my dues to the bloating
cause!
This is my story
About 8 years ago, my belly suddenly developed into what looked like
a 5 months pregnancy, reaching 7 whenever I had something to eat!
Anything -literally anything- I ingested inflated my stomach like an
airplane life jacket when you pull the string.
At the time, I had to frequently entertain clients over lunches
and dinners. Until today, Im at a loss for words to describe how
embarrassing and unpleasant that episode was!!
I mean, how on earth can you sustain a constructive business
conversation when you feel like a prisoner in your own clothes and
literally about to burst?
The bloating affected my mood, energy and output at work, which
seriously suffered as a consequence. I avoided socialising with clients
and became apprehensive of food. I reduced the size of my meals
so much, for fear of bloating, that I came dangerously close to
malnourishment.
My GP gave me some tablets to relieve the spasms and advised me to
take peppermint capsules to reduce bloating. These helped, somehow
superficially, but I was nowhere near solving the problem. And, to my
distress, the bloating and gas worsened
To cut a long story short, and after months of trial and error, I landed
on an acupuncturist table, looking like a voodoo doll on overtime. But
it was actually his kind advice, wisdom and knowledge that saved the
day.
He immediately identified coffee as being the main culprit. No, It
was not IBS, as other professionals had diagnosed. It was simply a
less-than-healthy diet aggravated by a severe intolerance to coffee,
which I was clearly overdoing, to fuel my adrenaline-charged days.
My stressed stomach was in such a sorry state it was reacting to
everything. A drastic change of diet and lifestyle was my only hope to
return it to proper functioning order.
Upon my acupuncturists advice, I immediately and completely gave
up coffee and tea for the first 3 months Having to go without the
familiar caffeine rush was absolute torture initially! He advised me
to take Swedish Bitters, and Triphala. In addition, he put me on
a strict cleansing and alkalising diet, consisting mainly of organic
salads, vegetables and fruits, with some grains included, like quinoa
and barley. He encouraged me to have bio-yogurt regularly and I
was allowed to eat organic fatty fish like salmon, tuna and mackerel
5 times a week. Organic chicken was an option, but I am not a meat
eater.
Within a week, I noted a small improvement A month later I was
grateful to be able to have a light meal without feeling uncomfortably
bloated as a result. My long lost energy and good mood gradually
returned
As uncomfortable and unpleasant as it was, this experience taught me

a crucial life lesson: Good health and well being start in the stomach.
You simply cannot be healthy and energetic when your digestive
system and elimination process are malfunctioning!
I became aware of my diet and much more in tune with my biological
reactions to the food I ingested. I am now able to avoid bloating most
of the time because I know what my body likes, and what doesnt go
down well.
I hope this manual helps you minimise bloating in your daily life, and
that the remedies highlighted will be as effective for you as they have
been for me.
And here is Linas story

Other than the occasional bloating after consuming certain foods, my
first and most memorable experience with the discomfort of serious
bloating happened a couple of years ago before I discovered that I was
intolerant to some foods.
I have inherited my love of cheese from my father; it was a staple in
my diet and accompanied pretty much every meal. Ive had difficulty
digesting milk from way back, but never thought that cheese was
something I should avoid.
For most of that year, my abdomen was often painful, distended and
full of gas. All I wanted to do following certain meals was go home
and take off my clothes! I was so uncomfortable that meals became
a traumatic experience, especially when I was invited out. I felt
constantly fat and thought I was over-indulging in food. Little did I
know it was related to the food intolerances I had.
Luckily, my doctor decided to run some tests. Food intolerance
tests, consist of giving the person a highly concentrated dose of the
suspected culprits, in my case both fructose and lactose. After drinking
the concentrate, I immediately reacted, my stomach distended and I
had a sudden bout of gas and diarrhoea, confirming my intolerance to
these two sugars found in fruits and milk, respectively.
Because of this intolerance and the difficulty in absorbing these sugars,

which remained undigested, the bad bacteria took over my gut flora
causing distension and foul smelling gas. I had an overpopulation of
bad bacteria to the point that my doctor had to put me on a heavy
antibiotic regimen.
Even after eradicating all foods containing lactose and fructose, I still
was bloated. It took a while to get rid of the colony of bacteria that
had taken over my digestive system!
This is when I became aware of the importance of a healthy gut. I
became more conscious of the foods I was ingesting and started taking
note of those beneficial for me. I also embarked into researching
natural remedies for bloating. I refused to rely on antibiotics and other
medication, which are known to destroy the natural flora and the
enzyme balance in the digestive system.
What I learned from this experience is what Im sharing with you in
this ebook.
Heres to your healthy gut!
10
Zen Secrets to a healthy & flat tummy

Your Definitive Guide to Eliminating Gas & Bloating Naturally, Effectively & Quickly
Im bloated
Youre bloated
Shes bloated
Hes bloated
Were bloated
Theyre bloated
Everyone bloats, including cats, dogs, birds and fish. Even the
seemingly flat tummies you so admire (and possibly envy), sometimes
get bloated. Bloating is as universal as eating
Certainly every living person has had experience with bloating. Its
uncomfortable, unpleasant and, at times, downright embarrassing.
However, its the increase in the degree and frequency of bloating that
could be cause for concern and should be addressed. Frequent bloating
indicates a less than efficient digestion.
11
We cannot stress this strongly enough:
Good digestion is crucial to optimal health.

Firstly, it allows your body to fully benefit from all the nutrients you
ingest. Whats more, the digestive system is responsible for 80% of
the functioning of the immune system.
If your objective is to be healthier, you need to ensure that your
digestion is as near optimal as possible. The advice and tips included
here are aimed at helping you achieve just that.
Nothing says you have to endure bloating and suffer all the discomfort
and potential embarrassment associated with it. Not when it could
wreck a meal, spoil an evening and, in extreme cases, force you to
cancel plans (unless of course youre willing to wear a tent).
Basically, bloating is a pain, and were here to reassure you that you
actually can avoid and cure it, once you understand what triggers it.
12
Bloating, Gas and Flatulence

Some people who complain of bloating from gas can have normal
levels of gas in the digestive track but are more acutely aware of it.
Doctors believe that bloating is usually the result of an intestinal
disorder, such as irritable bowel syndrome (IBS) or food intolerance,
amongst others. The cause of IBS is yet unknown but involves
abnormal movements and contractions of intestinal muscles. Increased
sensitivity to pain in the intestines is also common. These disorders
trigger a sensation of bloating and sensitivity to gas.
Diseases that cause intestinal inflammation or obstruction, like
Crohns disease for instance, or colon cancer, tend to cause abnormal
abdominal bloating. Additionally, those who have had frequent
surgeries, and consequently developed internal scar tissue, or those
who suffer from hernias, are prone to bloating, gas and/or pain.
Though we briefly cover serious bloating causes, Zen Secrets is more
about bloating that can be reduced and relieved by altering lifestyle
habits. The food we eat, the way we eat it, stress, rush, bad habits
are all elements that contribute to bloating. We also cover ailments
such as food intolerances, low stomach acids and menopause; as
well as manageable causes like parasites, h-pilori-, bacteria and
malabsorption.
13
There are numerous natural home remedies to help prevent and

minimise the discomfort and embarrassment of bloating. They are the
reason behind the publishing of this manual.
The purpose of Zen Secrets to a healthy & flat tummy is to:
1. Help you understand the reason behind your bloat and how to
relieve it.
2. Share with you timeless, potent, tried and tested natural bloating
remedies for immediate relief- as well as how to prevent and
banish future bloating.
3. Ultimately free you from bloating and gas.
All the tips, advice and products we highlight here have been tried and
tested by us and recommended to a wide circle of family and friends,
who have equally found long term-relief. Most are based on our
personal experiences and trials (and errors) in our quest for optimal
gut health, and a healthy, energetic and gas-free body.
Fortunately, bloating is not a symptom that needs to be permanent.
Its amazing how much you can improve your digestion and banish
bloating for good, by following a few simple guidelines, and making
minor changes to your diet and lifestyle.
Though this material is deliberately presented in a light-hearted
manner, the content is seriously helpful, practical and most
importantly, produces results.
14
The objective of this ebook is to help you drastically minimise bloating

in your daily life. You will understand what causes it, how to deal with
it, and what immediate and long-term relief is available to you at
home.
Should none of the remedies here prove efficient and bring you
relief, we strongly urge you to consult a doctor or a natural health
professional. Bloating can sometimes have a serious medical cause
and should not be neglected.
Lastly, this is not a medical manual, and in no way is it meant to
replace the advice of a qualified healthcare professional or natural
doctor. Consider it more as a collection of word-of-mouth, tried
and tested, grandma remedies and recipes. If bloating persists it is
CRUCIAL to consult your doctor, as it could have potentially serious
underlying causes.
We hope you enjoy reading these pages and find Zen Secrets to a
healthy & flat tummy a useful and reliable companion in your quest
for a gas-free, optimally functioning engine, and a lean, light and
energetic new you.
Heres to your healthy and flat tummy
Rand Khalil and Lina Baker

Founders: Pure Inside Out
Authors: Detox Bath
15
How to use this ebook

Words in orange are links to further pages
Navigating this ebook is a lot easier when you can see the bookmarks
panel on the left. To reveal the bookmarks just click on the blue icon
on the left of the page.
Page navigation: In Acrobat Reader, to go back to the page you just

came from, right click on the page toolbar on top and choose Page
Navigation. Choose previous view in the menu. An icon, which takes
you to the previous page will display on the toolbar menu.
The information in this ebook is divided into 4 distinct sections:

Bloating causes: Detailing the most common causes for bloating.

Each bloating cause has quick fixes (which apply to all types of
bloating) and long-term remedies, specific to this cause.
Immediate Bloating Fixes: These help for most types of bloating
Long term Bloating Remedies: Weve recommended those

specifically for each type of bloating.
Practical anti-bloating tips
Disclaimer: We strongly urge you not to self-diagnose, as some bloating problems can
be serious. Please consult your healthcare professional initially to diagnose the cause of
your bloating. This content is for information only and not meant to replace the advice of a
professional healthcare provider or doctor.
16
Part I Bloating Causes: Why am I so bloated?

Good health starts in the gut. Eastern philosophies, medicine and the
healing arts all consider the gut as the bodys powerhouse, or energy
centre, called the Hara. The Hara is located at the navel level and just
below it. It is the centre of all energy that runs through the body and
the gateway to an ocean of energy, which literally is the meaning
of the word Hara. It is also considered the centre of balance and the
seat of emotions. The Japanese believe that the Hara houses the Vital
Spirit, Life Force or Chi.
Persistent bloating indicates malfunction in the powerhouse and,
besides the discomfort, could signal a more serious underlying
condition.
Our job here is to help you see the difference. If you suffer from gas
and flatulence unrelated to serious conditions, then this manual will
certainly help you reduce your symptoms and work your way to better
gut health and a flatter tummy. Though generally benign, persistent
bloating is not to be taken lightly. The safest route is to determine
what causes it and deal with it immediately. It is indeed practically
impossible to be healthy when the digestive system is not functioning
properly.
n: Zen [zen]:
Complete and
Absolute Peace
17
Bloating can be caused by numerous factors, physical and

psychological. The common cause is badly digested and badly
absorbed food, and especially fats. This could be the result of food
intolerances, IBS (Irritable Bowel Syndrome), the consumption of
certain bloating foods, overeating, menstruation, or simply nerves.
First ask yourself: (for details click on the words in orange)

Do I suffer from Lactose, Gluten or any other Food
Intolerance? Do I have Celiac Disease?
Any chance I might have IBS (Irritable Bowel Syndrome)?
Did I catch Parasites?
Do I suffer from Candida Albicans?
Am I overdoing Coffee and Tea?
Am I Chewing My Food properly? (And not chatting at the
same time)
Is my Diet Too High in Fat?
Is my body too Acidic?
A Word from the Wise
Did I consume any Bloating Foods?

Am I Constipated?
Am I around my Period time?
Do not stress about

it. Stress bloats!
18
Do I suffer from low Stomach Acids?

Do I have Digestive Enzyme insufficiency?
Am I Stressed?
What about Chewing Gum, Fizzy Drinks, Alcohol and
Smoking?
Do I suffer from Water Retention?
Am I nearing/or in the Menopause?
And last but not least

Am I Over-Indulging in Food?
(Click on the word in orange for more details on the above Bloating
Causes.)
19
Do I suffer from lactose or any other food

intolerance? Do I have Celiac Disease?
Food Intolerance Versus Food Allergy
Food intolerance and malabsorption are one of the main triggers of
bloating and gas. They affect a large majority of people at some point
or other in life.
Food intolerance is more common than food allergy. The immune
system does not cause the symptoms of food intolerance as it does
in the case of allergy. Intolerance is rather caused by an enzyme
deficiency.
Food allergies (also referred to as hypersensitivity) are immunological
reactions. They are an abnormal response to a food, triggered by the
bodys immune system.
The 8 foods recorded in the food allergy labelling account and
responsible for an estimated 90% of allergic reactions are:
Milk
Eggs
Peanuts
Tree nuts (such as almonds, cashews, walnuts)
Fish (such as bass, cod, flounder)
20
Shellfish (such as crab, lobster, shrimp)

Soy
Wheat
For the sake of staying with our subject, we will concentrate on food
intolerance here, as it is a main cause of bloating and flatulence.
Allergies, on the other hand, have different symptoms, like itching,
abdominal pains and vomiting, and could be life threatening, in
extreme cases.
Lactose intolerance
Is the inability to metabolise Lactose, (a sugar found in milk and
diary products) due to Lactase (the enzyme which processes lactose)
insufficiency. When the lactose reaches the colon undigested, it
ferments. The result manifests in gas and bloating, as well as watery
diarrhoea, stomach cramps, nausea, acidity and/or fatigue.
Food intolerance is completely unpredictable and can be very
confusing, as well as difficult to pinpoint.
Symptoms of intolerance vary from one person to another and include:
Abdominal bloating and pain
Chronic diarrhoea
Constipation
21
Vomiting
Pale, foul-smelling, or fatty stool
Weight loss
Unexplained iron-deficiency, anaemia
Fatigue
Bone or joint pain
Arthritis
Tingling numbness in the hands and feet
Seizures
Missed menstrual periods
An itchy skin rash
Bone loss or osteoporosis
Depression or anxiety
Youve been drinking milk and loving tasty cheeses and cream desserts
all your life All of a sudden now, you have the tiniest piece of cheese
and your belly blows out like a parachute, and the colic makes you
want to scream!
An important point to note is that lactose intolerance can develop
even in people for whom dairy products have never caused problems
previously.
22
What makes it even more confusing is that intolerance varies in

degrees. So, you could, in the case of lactose intolerance for instance,
tolerate Hagen Daaz ice cream, but not low fat yoghurt. This is
because skimmed milk contains far more lactose than whole milk. Also
worth noting is that lactose can be hidden in places you dont suspect,
like certain medicines, breads, pizza, coffee creamer and most
packaged foods.
Lactose intolerance is far more common than you imagine. It affects
75% of adults at some point in life, and could definitely be the root
cause of your bloating problem.
Short Term Fixes

Long-Term Remedies
Avoid lactose: Read all food labels to spot hidden lactose
Take lactase enzymes
The simplest test to

determine lactose
intolerance is simply
to eliminate all dairy
products from your
diet for 10 days,
and check if your
symptoms improve.
23
Fructose Intolerance
Fructose is naturally present in fruits, some vegetables and honey. It is
also used as a sweetener in some soft and fruit drinks. When the body
doesnt absorb fructose properly, it is called fructose mal-absorption or
fructose intolerance.
This is a common condition not to be confused with hereditary fructose
intolerance, a rare, genetic and sometimes fatal disorder affecting the
liver.
Causes of Fructose Intolerance

Fructose mal-absorption occurs when the body is not able to break
down fructose during the digestive process.
This is normally due to an excess of fructose consumption. The body
is able to digest no more than 25 grams of fructose at a time. Thats
because it does not manufacture a digestive enzyme to process
fructose as it does lactase (enzyme to digest lactose) and lipase
(enzyme to digest fact) and others. When undigested fructose reaches
the intestines, it reacts with naturally occurring bacteria and generates
carbon dioxide and hydrogen gases, which cause bloating, abdominal
pain, heartburn, diarrhoea and gas.
24
It is crucial to reduce fructose consumption to maintain good health.

Read the labels carefully and especially avoid those with high fructose
corn syrup.
Your fructose consumption should not exceed 15 grams per day.
Short Term Fixes

Long-Term Remedies
Avoid Fructose completely initially, then reintroduce slowly but
never exceeding 15 grams per day
Corn Intolerance
The incidence of corn intolerance is not as common as other food
intolerances, but is on the rise. It could be explained by the increased
prevalence of Genetically Modified corn (GM).
The Most Common Symptoms of Corn Intolerance

As with other food intolerance symptoms, corn intolerance will
manifest in symptoms involving pain and bloating in the gut,
flatulence, as well as diarrhoea or constipation.
Skin problems like eczema are a strong indicator of food intolerance in
progress. Another tell tale sign is developing asthma-like symptoms,
like shortness of breath and/or wheezing- without the presence of
asthma.
25
Gluten Intolerance and Celiac Disease

Another common cause of persistent bloating and gas is Coeliac
or Celiac disease. It is an autoimmune condition caused by gluten
intolerance. It is sometimes referred to as wheat allergy. It equally
affects a large majority of people.
Gluten is predominantly a mixture of two proteins, gliadin and
glutenin. It is found in wheat, rye, barley and oats. These proteins
damage the lining of the small intestine and bowel.
Gluten is found in bread, pasta, breakfast cereals, pizza base, cakes
and pastries and biscuits. Other gluten containing foods are some
types of soya sauces, some types of commercial mayonnaise, tinned
soups and most processed and pre-packaged foods. Beer, lager and
stout all contain gluten, as well as some crisps and snacks.
Symptoms include:
Bloating and pain
Weight loss
Chronic diarrhoea and/or constipation
Vomiting
Pale coloured, foul-smelling or fatty stools
26
Short Term Fixes

Long-Term Remedies
The only cure for celiac disease is a gluten-free diet, which is a lifetime
requirement. For most people, it usually completely neutralises the
symptoms, allowing the intestines to heal and absorb nutrients again.
If you suspect
Celiac Disease, its
important not to
stop gluten until
youve had your tests
confirmed and been
diagnosed. Stopping
gluten before the
tests will make the
intolerance harder to
detect.
27
Part IV Practical Anti-Bloating Tips

1. Soak beans and lentils overnight and change water before
cooking
2. Take antibiotics only when absolutely unavoidable.
3. Try the Detox Bath, its tremendously helpful for bloating
4. Enjoy pineapple (bromelain) and papaya (papain) more
frequently (provided your stomach can handle them, they can
cause discomfort in some people)
5. Alcohol compress: This is an age-old efficient remedy for
bloating that my mother used on me as a child. Soak a small
face towel with normal rubbing alcohol (surgical spirit) or even
vodka. Place directly on stomach. Cover with a plastic bag and
wrap a scarf around to keep the compress in place. Keep for
10 to 15 minutes
6. Chamomile tea: Relieves bloating for some people and
triggers it in others. Worth a try.
7. A hot-water bottle on the abdomen also relieves acute
flatulence
8. Indulge in sweet potatoes, squash and root vegetables
to strengthen and support the stomach. Parsnip and yellow
squash are particularly rich in vitamin A and minerals
including, calcium, potassium & magnesium
148
9. Eat meals at regular times: irregular eating habits produce

stomach disorders
10. Wear low waist pants and avoid tight or restricting belts,
pantyhose with elastic waistbands, and anything that puts
pressure on the lower abdomen area
Note: For information on buying the products we recommend here

please go to our website (www.pureinsideout.com/products.html)
Disclaimer: We strongly urge you not to self-diagnose, as some bloating problems can
be serious. Please consult your healthcare professional initially to diagnose the cause of
your bloating. This content is for information only and not meant to replace the advice of a
professional healthcare provider or doctor.
149
Goodbye Bloating & Gas
150

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Zen Secrets

to a healthy & flat tummy

Your Definitive Guide to Eliminating Gas & Bloating

Naturally, Effectively & Quickly

Zen Secrets to a healthy & flat tummy

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

Copyright Pure Inside Out Ltd, UK - 2012, 1st Edition

The right of Rand Khalil and Lina Baker to be identified as the

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

How Zen Secrets to a healthy & flat tummy Came To Be

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

As uncomfortable and unpleasant as it was, this experience taught me

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

And here is Linas story

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

Because of this intolerance and the difficulty in absorbing these sugars,

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

Zen Secrets to a healthy & flat tummy

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

We cannot stress this strongly enough:

Good digestion is crucial to optimal health.

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

Bloating, Gas and Flatulence

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

There are numerous natural home remedies to help prevent and

The objective of this ebook is to help you drastically minimise bloating

Rand Khalil and Lina Baker

How to use this ebook

Words in orange are links to further pages

Page navigation: In Acrobat Reader, to go back to the page you just

The information in this ebook is divided into 4 distinct sections:

Bloating causes: Detailing the most common causes for bloating.

Immediate Bloating Fixes: These help for most types of bloating

Long term Bloating Remedies: Weve recommended those

Practical anti-bloating tips

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

Part I Bloating Causes: Why am I so bloated?

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

Bloating can be caused by numerous factors, physical and

First ask yourself: (for details click on the words in orange)

Did I consume any Bloating Foods?

Do not stress about

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

Do I suffer from low Stomach Acids?

And last but not least

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

Do I suffer from lactose or any other food

Shellfish (such as crab, lobster, shrimp)

What makes it even more confusing is that intolerance varies in

Short Term Fixes

The simplest test to

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

Causes of Fructose Intolerance

Copyright 2012 Rand Khalil & Lina Baker www.pureinsideout.com

It is crucial to reduce fructose consumption to maintain good health.

Short Term Fixes

The Most Common Symptoms of Corn Intolerance

Gluten Intolerance and Celiac Disease