The healthy functioning of our digestive system is dependant on various factors. While diet and exercise play a role, some people can still experience health issues related to their digestive systems. One such common issue is bloating which is characterized by a belly that is consistently swollen and causes discomfort.
Bloating occurs when fluid and gas is retained in the stomach, leading to swelling of the belly. Here we shall take a look at some of the causes and preventive measures for bloating.
Causes Of Bloating
Bloating can be triggered by many different factors . Some such causes of bloating are:
Gas: Accumulation of gas in the stomach can lead to bloating. Flatulence, excessive belching, excessive bowel movements and nausea are some such symptoms of gas.
Indigestion: Food takes about six to eight hours. However, food that is very slow to digest is called indigestion. It is characterized by food that leaves you feeling nauseous, belching and with an uncomfortable sense of fullness, five to six hours after the meal.
Infection: Certain stomach infections caused by viruses or bacteria can lead to bloating. Bacterial infections such as helicobacter pylori or viral infections such as rotavirus are some such triggers for bloating.
Fluid retention: Accumulation of excess fluid in the circulatory system or within the tissues of the digestive system is considered as fluid retention and is one of the common causes of bloating.
Food intolerances: The body’s inability to digest certain foods is known as food intolerance. This is different from food allergies as it is characterized by a hypersensitivity to foods that are non-allergic.
Chronic disorders: Disorders of the gut that are chronic in nature; such as IBS or Crohn’s disease; can lead to bloating.
Gastroparesis: This condition is similar to indigestion and has similar symptoms to indigestion. However, it is caused if the vagus nerve has been injured. Unlike indigestion, diet isn’t the main trigger from gastroparesis.
Constipation: Constipation is when one suffers from infrequent bowel movements with stools that are dry and hard. This accumulation of hard-to-pass stools in the abdomen can cause bloating.
Gynecological disorders: Certain disorders that affect the vaginal health or uterus can lead to bloating. Gynecological disorders such as endometriosis, fibroids, amenorrhea, etc may cause bloating as a symptom in some women.
Prevention Of Bloating
Bloating is generally considered a preventable condition. It is best to check with a gastroenterologist doctor to rule out serious causes before following any preventive measures. Some of the steps required to prevent bloating are:
Smaller meals: Keep meals small and frequent, as overeating would exacerbate bloating.
Cut out foods causing allergies and intolerances: Reduce or altogether cut out foods that one is hypersensitive to. Foods such as dairy, certain seafoods, nuts, soy, etc, are some such common triggers for allergies. Foods that contain gluten, fructose, etc are common causes for intolerances.
Cut out carbonated drinks: Sweetened drinks that contain carbon dioxide can cause gas once consumed. Reducing or completely cutting out carbonated drinks such as fizzy drinks and soda will help prevent bloating.
Low FODMAP diet: Bacteria that breakdown/ferments a chain of carbs called “Fermentable oligo-di-mono-saccharides and polyols” or FODMAPS, can cause distress to the digestive system. By reducing intake of foods high in FODMAP, one can prevent bloating, as these carbs have been known to not only cause gas through the fermentation but also retain water.
Lower sugar/sugar alcohol intake: Bacteria feeds on both sugar as well as sugar-alcohols; which are plant-based carbs found in sugar-free foods. The bacteria then produce gas, thereby leading to bloating. Reducing one’s sugar and sugar-free processed foods will help ease this.
Probiotics: Live bacteria and yeasts known as probiotics, help prevent or reduce bloating when included in one’s diet. Either one can include probiotic supplements or natural probiotics such as yogurt, tempeh, fermented green tea, pickles, buttermilk, etc.
Conclusion
Being aware of the causes and following some of these simple preventive measures will help keep bloating at bay. Book an appointment with our very own Ask A Gastroenterologist online for further clarifications.