What Is Bloating?

Bloating occurs when your stomach swells after eating. Excess gas production or disruptions in the movement of the digestive system’s muscles are the most common causes. Bloating can result in pain, discomfort, and a sense of being “stuffed.” It also has the potential to make your stomach appear larger. While “bloating” and “water retention” are not similar, they are frequently used interchangeably. Bloating occurs when your digestive system is overburdened with food, liquids, or gas. Also, increased sensitivity is the primary cause of bloating in some persons. Even if there isn’t any, it seems like there is more pressure in the abdomen. Bloating is common, with 16–30% of persons reporting it on a regular basis. Although significant medical disorders might induce bloating, it is most commonly caused by your diet and certain foods or chemicals that you are intolerant to.

Causes of Bloating

Bloating is most commonly caused by gas, especially after eating. When undigested food is broken down or air is swallowed, gas builds up in the digestive tract. When you eat or drink, you swallow air, however, some persons have a greater capacity for swallowing than others, particularly if they are:

• chewing gum
• smoking
• consuming food or liquids too quickly
• wearing dentures that are too loose

Another common cause of bloating is constipation. While having fewer bowel movements than usual is an indication of constipation, you can be constipated even if your bowel movements are regular.
Constipation can cause bloating and abdominal pain. The longer your stool lingers in your colon, the more time bacteria have to ferment what’s already there. You’re going to feel a lot more bloated, and you’re going to get gassier.

Here are some other causes of bloating:

Gastroparesis

A condition in which the stomach does not empty completely, causing bloating, nausea, and sometimes bowel blockage. Gastroparesis affects four times as many women as it does males, and it affects up to 40% of patients with diabetes. Researchers are looking into whether this illness is caused by an inflammatory or autoimmune response.

Gut Sensitivity

IBS patients might be highly sensitive to gas, which can result in pain, cramps, and diarrhea.

• Food intolerance
• Heartburn
• Gaining weight
• A hormonal shift (especially for women)
• Giardiasis; a parasitic ailment that affects humans (intestinal parasite infection)
• Eating disorders like anorexia nervosa and bulimia nervosa
• Stress, anxiety, despair, and other mental health issues
• Some prescription drugs

How to Reduce Bloating

Avoid Eating Too Much at a Time

You can feel bloated if you’re packed, but the problem is that you simply ate too much. If you find yourself feeling bloated after large meals, try eating smaller quantities. If necessary, add another meal. Bloating affects a subset of persons who do not have a larger stomach or increased abdominal pressure. A person who is prone to bloating will feel pain from a smaller amount of food than someone who is rarely bloated. Also, chewing your meal more thoroughly can be effective. It limits the amount of air you swallow with your food, which causes bloating, and it also causes you to eat more slowly, which leads to smaller portions and less food.

Consider a Low-FODMAP Diet

FODMAPs are a type of carbohydrate that can be found in a variety of meals. A 2012 review article combining many studies found that a low-FODMAP diet could help at least 74 percent of persons with IBS improve their symptoms (bloating, gas, and abdominal pain).

Rule out Medical Conditions

Bloating can also be caused by a medical ailment in some situations. A person may require medical assistance to diagnose and manage their bloating in order to get rid of it.
Bloating can be a symptom of inflammatory bowel illness, such as Crohn’s disease and ulcerative colitis. This symptom is caused by irritable bowel syndrome (IBS). Endometriosis and ovarian cysts are two gynecological disorders that can cause pain, swelling, and bloating in the abdominal area. It is therefore important that you seek medical attention in order to rule out the exact cause of your bloating.

Check your Supplements and Medications

Iron supplements, for example, can produce constipation and other gastrointestinal symptoms. This will eventually make you feel bloated. Potassium, on the other hand, may aid to relieve bloating by balancing the body’s sodium levels.
Also, note that some medications can produce gastrointestinal adverse effects such as indigestion or bloating. If this occurs, a doctor or pharmacist can recommend gentler digestive-system-friendly options.

Avoid Foods that Cause Gas

Some high-fiber foods can cause excessive gas production. Legumes like beans and lentils, as well as some whole grains, are major factors. Fatty foods can also make digestion and stomach emptying take longer. This can aid with satiety (and possibly weight loss), but it might be a concern for persons who are prone to bloating.
Keeping a meal journal to see whether specific foods make you feel more gassy or bloated than others.

Replace Soda with Water

Gas can build up in the stomach when you drink fizzy, carbonated drinks. Carbon dioxide, which makes soda and related liquids effervescent, can cause stomach bubbling and bloating. Gas and bloating can also be caused by sugars or artificial sweeteners in the diet. Drinking water alleviates these problems while also assisting in the treatment of constipation.

Engage in Physical Activity

Physical activity can help the bowels move more regularly, allowing extra gas and feces to be released. If you feel constipated, it is essential to get the bowels moving. A quick walk around the block can help relieve gas pressure.

Take a Peppermint Capsule

Capsules of peppermint oil may also assist with indigestion and gas. Manufacturers typically offer them as a treatment for the symptoms of irritable bowel syndrome (IBS), although they can also be used to alleviate bloating in persons who do not have IBS.
Peppermint works by relaxing the muscles in the intestines, allowing gas and feces to pass more freely. Note that individuals who suffer from heartburn cannot consume it.

Abdominal Massage

The bowels can be moved more easily by massaging the abdomen. A massage that follows the large intestine’s path is highly beneficial and you can do it by following these steps:

• Hands should be placed directly above the right hip bone.
• Up toward the right side of the ribs, rub in a circular manner with minimal pressure.
• Rub over the upper belly toward the left rib cage in a straight line.
• Slowly make your way down to the left hip bone.
• Repeat if necessary.
• If the massage causes any discomfort, it is best to stop it right away.

When to See a Doctor for Bloating

Bloating and swelling of the abdomen, while uncommon, can indicate a serious medical issue. It can be caused by liver disease, inflammatory bowel disease, heart failure, kidney difficulties, and certain types of cancer. Bloating that lasts for days or weeks could be a sign of a serious health problem that requires medical treatment.

If you have bloating along with the following symptoms, you should see a doctor:

• changes in appetite or eating difficulties
• diarrhea
• vomiting
• slimming down
• fever
• terrible stomach ache
• feces with vivid crimson blood
• stools in black or dark maroon

Now that you Know…

Understanding the source of bloating is key to preventing it in the long run. A fiber-rich diet, water, and exercise can assist with mild constipation, but they won’t always work for persistent constipation. Chronic constipation, as well as other problems like IBS or gastroparesis, require medical attention, so it’s essential you speak with your doctor about your bloating issues.