Everything About Bloating You Should Know
It’s highly likely that you have at some point felt bloated, which is the uncomfortable feeling of trapped gas or increased pressure in your abdomen. Abdominal distension, or the belly expanding, may be present with this intestinal disease.
Bloating is a common condition that affects 16–31% of the population. Thankfully, this is mostly just a transient problem that resolves itself; occasionally, it’s brought on by a large meal or a dietary item that releases gas. However, for other people, bloating is a persistent problem that results in mild to severe symptoms and significantly lowers their quality of life.
Bloating of the abdomen occurs when the gastrointestinal (GI) system is overloaded with gas or air. A frequent description of bloating is feeling filled, full, or constricted in the abdomen. It’s conceivable that your abdomen is solid, unpleasant, and swollen (distended). The following symptoms usually accompany bloating:
excessive flatulence, or discomfort from gas
The most prevalent cause of bloating is gas and air.
Gas is the most prevalent cause of bloating, particularly after eating. Gas accumulates in the digestive system when air is swallowed or undigested food is broken down. You swallow air when you eat or drink. Still, some people are better at swallowing than others, especially if they are:
Farts and burping are signs of ingested air. Both gas accumulation and delayed stomach emptying (slow gas transit) can result in bloating and distension in the abdomen.
Medical Causes of Bloating
Medical conditions might also be the cause of bloating. Here are a few of them:
Humans can contract the parasitic disease giardiasis (intestinal parasite infection).
Two types of eating disorders are bulimia nervosa and anorexia nervosa.
Anxiety, depression, stress, and other mental health problems
Some medications
Gas and bloating are brought on by a number of circumstances, such as:
How to Reduce or Handle Bloating
1. Identify the Bloating’s Cause
Bloating is frequently attributed to an excess of gas in the stomach. Gases such as carbon dioxide, nitrogen, methane, and oxygen are introduced into your gut through the fermentation of food in your large intestine and through swallowing air.
Bloating and pain can be brought on by an increase in gas in the intestines. The following causes could be the cause of this:
a food intolerance, such as sensitivity to lactose or fructose
The bacterial environment that resides in your stomach is known as your gut microbiome.
Studies, however, suggest that there is no difference in the amount of gas in the intestines between people who experience bloating and those who do not.
Thus, visceral hypersensitivity—a heightened awareness of normal amounts of gasses and tension in the stomach—may cause bloating. In addition, bloating has been linked to weight gain, fluctuations in the menstrual cycle, high-fat meals, stress, and worry. In some people, muscle reflexes in the diaphragm and abdominal wall may also be the source of this issue.A number of illnesses, such as infections, malabsorption problems, intestinal blockages, liver diseases, and cancer, might be indicated by bloating. To treat the underlying cause of persistent, unresolved bloating, you should consult a doctor.
2. Avoiding Foods that Cause Bloating
After eating meals high in chemicals that are either poorly digested or nondigestible, a lot of people experience bloating. These compounds include sugar alcohols, raffinose and fructose sugars, as well as soluble and insoluble fiber.The undigested fiber and sugars from these chemical-containing meals go up in your large intestine where they are fermented by bacteria to produce gas.
Numerous meals might result in bloating, including:
vegetables such as cabbage, Brussels sprouts, cauliflower, and broccoli
Prunes, apples, pears, and peaches are examples of fruits
Whole grains: bran, wheat germ, oats, and wheat
legumes such as baked beans, peas, lentils, and beans.
Sugar-free chewing gum contains sugar alcohols and artificial sweeteners such as xylitol, sorbitol, and mannitol.
3. Ascertain whether you are lactose intolerant.
The enzyme lactase is required to break down lactose. But most people don’t produce enough of this enzyme to digest lactose after they reach adulthood. This mechanism leads to lactose intolerance. Lactose travels through your stomach and absorbs additional water before arriving in your colon, where microbes ferment it and release gas. Possible side effects include increased gas, belching, bloating, and stomach discomfort.
In case you think you may be lactose intolerant, cut back on your dairy consumption. This might assist you in overcoming the symptoms of bloating.But before you make any significant dietary adjustments, consult your physician to rule out any other potential causes. Dairy is an essential source of important minerals like calcium, zinc, phosphorus, magnesium, potassium, and vitamin D.Thankfully, some dairy dishes may be better digested and contain less lactose. Among them are aged cheeses and Greek yogurt. Moreover, a lot of lactose-free dairy products let you benefit from dairy without having to deal with the symptoms of lactose intolerance.
4. Promote Regular Bowel Habits to Aid in the Relief of Constipation
Constipation, which affects around 14% of people worldwide, is characterized by infrequent bowel movements, hard stools, severe straining, and bloating.Bloating may result from eating nondigestible dietary components because they remain in your colon longer and are therefore more likely to be fermented by bacteria.
Symptoms of constipation are frequently reduced by:
Increasing your dietary intake of fiber. Eighteen to thirty grams of soluble and insoluble fiber should be obtained each day from whole grains, fruits, vegetables, nuts, and seeds.
ensuring that your system has enough fluids. It is recommended to consume 6–8.5 cups (1.5–2 litres) of water and other fluids every day.
engaging in regular exercise. You can maintain your fitness by engaging in 30 minutes a day of swimming, cycling, running, or walking.
Remember that increasing your intake of soluble fiber should be done so cautiously as this particular type of fiber ferments in your colon and can lead to bloating.Furthermore, increasing your intake of fiber gradually will help prevent constipation from getting worse. The suggested daily dosage for women is 25 grams, and the recommended daily intake for men is 38 grams.While some medications, such bulk and osmotic laxatives, might worsen bloating, others can help with constipation; discuss your symptoms with your doctor to determine the best course of action.
5. Try Eating a Diet Low in FODMAPs
Constipation, diarrhea, and stomach pain are some of the symptoms of irritable bowel syndrome (IBS), a digestive illness. About 66–90% of IBS sufferers experience bloating. It has been demonstrated that lowering certain carbohydrates called fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) improves bloating and other symptoms in people with IBS. In addition to being poorly absorbed and fermented by colon bacteria, fructooligosaccharides (FODMAPS) also make your intestines retain more water.
Foods high in FODMAPs include:
Grains such as rye and wheat.
dairy items such as soft cheeses, milk, custard, and yoghurt.
fruits such as dried fruits, pears, mangoes, watermelon, apples, stone fruits, and grapefruit.
onions, garlic, leeks, asparagus, peas, lentils, cauliflower, and sugar snap peas are examples of vegetables.
6. Think about consuming probiotic supplements.
Probiotics are live microorganisms, such as bacteria, that when ingested offer health benefits. Not only can they be consumed in certain preparations or as supplements, but foods like tempeh, yoghurt, kefir, sauerkraut, kimchi, kombucha, and miso naturally contain them.According to some study, probiotics may help with digestive issues like bloating by increasing the number and kinds of bacteria in your gut. This may lessen inflammation as well as your feeling of tension and gas in your stomach.The evidence, nevertheless, contradicts itself. Numerous studies show that nutritional therapy have a greater impact in reducing bloating. Success may depend on the specific strains of probiotics used as well as the individual.
7. Eat smaller portions and avoid highly salted and fatty foods.
Eating a lot of food can lead to bloating in two different ways. First of all, large portions can make your stomach feel stretched out and lead to the accumulation of gas and sediments in your intestines, which can produce bloating and sensations of fullness.Second, the more carbs your body has in your colon, the more gasses it will produce if the meals you eat contain nondigestible or poorly digestible carbohydrates. Moreover, symptoms of bloating and stomach water retention have been connected to a diet heavy in salt. Lastly, you may feel bloated and retain gas if your gut has a high fat content. This could help to explain why people frequently experience bloating after consuming rich foods.
8. Examine peppermint oil
Digestion aids including peppermint have long been utilized. When used as a supplement, it has been claimed to aid those with IBS who experience bloating and distension.In a four-week study, 72 IBS patients who took 180 mg of peppermint oil capsules three times a day—which are designed for extended release in the gut—saw significant improvements in these symptoms.On the other hand, research on peppermint oil for bloating is very lacking. Further investigation is required, and positive results can depend on specific measures.
9. Refrain from Taking in Too Much Air
Bloating may be caused by aerophagia, or swallowing too much air, particularly in those with gastrointestinal conditions like IBS.However, when ingested gas is rapidly absorbed or purged, belching is more likely to occur from overeating than bloating.However, you can minimize the quantity of excess air in your stomach by avoiding specific meals, such as fizzy drinks.Even if you do drink fizzy beverages, you should be careful not to down them too soon as it is recommended that you avoid doing so.
The Final Word
Bloating is a common symptom that can be caused by many different food, lifestyle, and medical conditions.Keeping a healthy weight and nutrition, fostering good bowel habits, getting regular exercise, and all of these things can help reduce symptoms. Avoiding or removing specific foods from your diet during meals may help if they are the source of your bloating.A low-FODMAPS diet and supplements like probiotics or peppermint oil may help if you have IBS.A registered dietitian (RD), gastroenterologist, or other healthcare professional should be consulted before making significant dietary changes to ensure that your nutrient needs are met and to rule out any other potential causes and solutions.