We’d all love to eliminate stomach bloating. And yet many of us have suffered from stomach bloating at some point in our lives. It’s a common and uncomfortable problem, which often involves feeling full, tight, or that you’re swollen in the stomach. The causes for this range from diet to different health conditions, so it’s possible to get a lot of calories without feeling full. Take a peek at some of the most common causes and how you can avoid them.
Common Causes of Stomach Bloating
Overeating: Eating too much at once can be uncomfortable on the digestive system and can make you feel bloated. Another reason why eating too quickly can lead you to feel full is that you swallow excessive air.
Gas and Air Swallowing: Certain foods (such as beans, lentils, or a carbonated drink) produce more gas in the digestive tract. Eating, drinking, or chewing gum can also cause the body to swallow air, building gas and, ultimately, bloating.
Food Intolerances: Common culprits for food post eating bloating are lactose intolerance (not being able to properly digest dairy) and gluten intolerance (linked with celiac disease and non-celiac gluten sensitivity).
Constipation: Bowel movements infrequently or difficult may lead to stool buildup in intestines and bloating and discomfort.
Irritable Bowel Syndrome (IBS): IBS is a chronic condition which causes problems in the digestive system and symptoms include cramping, bloating, diarrhea and constipation. The feeling is triggered by things like certain foods and stress. For the management of IBS it is imperative to visit a qualified gastroenterologist for treatment.
Hormonal Changes: Some women see highs and lows—there is water retention sometimes in the menstrual cycle, as well as slower digestion, which can cause bloating.
Artificial Sweeteners: Then there are ingredients like sugar-free gum and candies, sugar free gums like sorbitol and mannitol, that are difficult to digest and may cause gas and bloating.
Gut Dysbiosis: If bacteria in your gut become imbalanced, it can affect your digestion, resulting in bloating, gas and other digestive problems.
How to Prevent Stomach Bloating
Eat Smaller Portions: One good way to avoid overeating however, is to eat smaller, more frequent meals, rather than 2 or 3 more heavily portioned ones. Slowing down the chewing process prevents the intake of too much air, and helps digestion.
Avoid Gas-Inducing Foods: Avoid foods that cause gas such as beans, onions, broccoli, and carbonated beverages. If you are bloating on foods that are high in fiber, you may want to consider cutting them out of your diet temporarily.
Identify and Avoid Trigger Foods: If you think you may have a food intolerance (dairy or gluten for example), eliminate specific trigger foods or visit a healthcare professional to identify what you should avoid.
Stay Hydrated: A lot of water is associated with an effect on digestion and preventing constipation. Try to not drink too much water when eating or this could slow down digestion.
Exercise Regularly: The digestive track is more efficient when the body is physically active and helps to keep bloating to a minimum by encouraging bowel movements.
Manage Stress: Stress can affect digestion, so reducing bloat from digestive problems like IBS means practicing some sort of stress management technique, like yoga, meditation, or deep breathing.
Limit Artificial Sweeteners: Cut out or cut back on sugar substitutes like sorbitol, which can ferment in the gut causing bloating.
Take Probiotics: If you’re looking to add probiotics to your diet to help restore the balance of bacteria in your gut to help with digestion and reduce bloating, probiotic foods, along with supplements, are the way to go.
However, if bloating doesn’t go away or if it comes with serious symptoms, you should consult the best gastroenterologist in Islamabad in order to rule out an underlying serious condition.
