Are you bloated? This could be why (+ tips to help)
Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to talk about bloating.
Nobody likes feeling bloated. It can be uncomfortable and unpleasant. Knowing what causes bloating can help you take action to alleviate it.
What is Bloating and What Are Its Causes?
Bloating is a common condition that can affect anyone, and it is characterized by a sensation of fullness or tightness in the abdomen area. This uncomfortable feeling can be accompanied by abdominal pain or discomfort or a sensation of fullness or abnormal swelling sometimes made worse after eating. Some factors that can contribute to bloating are overeating, eating too quickly, eating gas-forming foods, and swallowing air. Other conditions, such as irritable bowel syndrome (IBS), constipation, and lactose intolerance, can also contribute to bloating. And, some of the symptoms, or causes of bloating, can overlap with more serious medical conditions which is why speaking with a healthcare professional to identify possible causes and treatments is important. Your doctor can help you develop a plan to manage your symptoms, which may include dietary changes, medication, or other treatments. By identifying the root cause of your bloating and taking action, you can reduce your discomfort and improve your quality of life.
Common Reasons Why You May Be Bloated
There are multiple causes for feeling bloated: bloating can be due to swallowing air while eating or drinking, or from the gas produced by the microbiome in your gut. Consumption of certain foods, as well as some health conditions, can also trigger gas and bloating after meals. By modifying your eating habits and food choices, you can reduce the amount of bloating and gas you experience. Relevant to the possible role of the microbiome, see the explanation from Zoe and a study in NIH, "The gas that causes bloating lower down in the gut is primarily due to the trillions of microbes that make up your gut microbiome. As these microbes break down components in our food, they release different molecules, or metabolites, along with gasses that are typically expelled through flatulence."
There are a few other factors that can contribute to bloating including hormonal changes, stress, and medical conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). In order to relieve bloating, it's important to identify the root cause and make dietary and lifestyle changes accordingly. Connecting with a healthcare professional can help you determine why you are feeling bloated, and the next best steps.
How to Reduce Bloating Naturally
Are you tired of feeling bloated and uncomfortable after meals? Don't worry, there are natural ways to reduce bloating without relying on medication.
First and foremost, stay hydrated by drinking plenty of water throughout the day.
Staying hydrated is a crucial aspect of maintaining a healthy body. Not only does it help in regulating body temperature, cushioning joints, and aiding in digestion, it can also assist in reducing bloating. When we don't drink enough water, the body retains fluids, causing the stomach to appear and feel bloated. To combat excess bloat, it is recommended to drink at least eight cups of water per day. Adding peppermint tea to your routine can also help soothe digestive discomfort. Additionally, incorporating foods with high water content into your diet, such as cucumbers, strawberries, and watermelon, can also help in reducing bloating. By making hydration a priority, you can alleviate discomfort and feel lighter and more energized throughout the day.
Additionally, eating a balanced diet will help prevent bloating.
Avoiding processed foods or hyper-palatable foods and incorporating more fruits and vegetables into your diet will provide your body with essential nutrients and fiber. Probiotic-rich foods have become increasingly popular in recent years for their plethora of health benefits. These foods, such as yogurt, kimchi, sauerkraut, kefir, and kombucha, contain live bacteria and yeasts that work to promote a healthy gut. When consumed regularly, probiotics can aid in digestion, strengthen the immune system, and even improve mental health. They are also believed to reduce the risk of certain diseases, such as inflammatory bowel disease and some types of cancer. Incorporating probiotic-rich foods into your diet is a simple and delicious way to improve your overall health and well-being.
PRO TIP: Struggling with bloating and other digestive issues? A FODMAP diet may help! This structured approach can help identify specific food intolerances. "A FODMAP diet is a 3-step diet used to help manage the symptoms of medically diagnosed irritable bowel syndrome (IBS)." Check out the Monash University FODMAP diet plan for more information.
Certain foods although a healthy component of a whole food plant-based diet can increase gas and perhaps a bloating sensation.
For example, beans are a great source of protein, fiber, and other nutrients. However, some people may experience gas or bloating after eating beans due to the fiber and raffinose in them. If you find yourself in this situation, don't worry! There are a few ways to reduce the likelihood of experiencing gas after eating beans.
Rinse your beans thoroughly before cooking them. Another way is to soak your beans in water overnight, which can also help reduce gas.
You can also try adding certain spices, such as cumin, ginger, or fennel, to your bean dishes. These spices can aid digestion and help reduce gas.
Finally, if you're still experiencing gas after eating beans, try starting with smaller servings and gradually increasing your intake over time.
Lastly, exercising regularly can aid in digestion and reduce bloating.
Regular exercise can be an effective solution to prevent bloating. Engaging in physical activity helps to promote smooth digestion and healthy bowel movement, which can eliminate the build-up of gas and water retention causing bloating. Whether it's going for a brisk walk, jogging, cycling, or taking part in your favorite sports activity, exercising regularly can increase your metabolism and stimulate digestive activity, resulting in a healthier digestive system. In addition to preventing bloating, exercise offers numerous other health benefits, such as reducing the risk of chronic diseases, strengthening your muscles and bones, and boosting your mood and overall well-being. Here are a few tips to work in some workouts into your daily routine. So, make a habit of regular exercise and see the difference it can make in your digestion and your life.
Bloating is an issue that affects millions of people worldwide and can have very uncomfortable effects. Understanding why bloating occurs is important in order to be able to find solutions to reduce or prevent it. Implementing these simple changes into your daily routine can lead to a happier and healthier digestive system. Give these tips a try and kick bloating to the curb!
If you'd like support with your health, reach out to Dr. Beaton's office today.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.