Bloating is caused by an excessive amount of solid matter, liquid or gas in the digestive system. Bloating is often thought to actually mean water retention, but it's not the same thing.
What causes bloating?
Eating a large amount of food too quickly,
Food allergies and intolerances.
Common allergens such as lactose, fructose, eggs, wheat, soy and gluten can cause excessive gas production and bloating.
Carbonated drinks
The bacteria in your gut produce gas, but you also swallow air, another type of gas, when you eat and drink. Carbonated drinks make this worse by releasing carbon dioxide in the digestive tract. Using a straw, eating too fast, and even talking while eating can increase the amount of air swallowed and make the condition worse.
Certain foods
High-fiber foods, such as beans, lentils, and certain whole grains, can also increase gas production and cause bloating.
Foods High in FODMAPs (Short Chain Carbohydrates)
Certain carbohydrates, including wheat, onions, garlic, apples, pears, and watermelon, among others, can cause bloating, especially in people with irritable bowel syndrome.
Sugar alcohols
These sweeteners, often found in sugar-free foods and chewing gum, can cause digestive problems, including bloating.
Hormonal changes
Bloating usually happens before or during menstruation.
Bloating is often accompanied by other symptoms such as: pain, belching, excessive gas or abdominal discomfort. Also, bloating causes your belly to look swollen or bigger than usual. In most cases, bloating is temporary and not a cause for undue concern.
Tips to relieve bloating
Read on to find out what lifestyle changes can help relieve bloating and, in some cases, reduce or even prevent future bloating.
Stay hydrated
Sipping water before, during and after meals can help reduce bloating by flushing out excess sodium, which can often lead to bloating.
Practice
If you're bloated, you may not be ready for a vigorous workout, which is to be expected. Even a light walk can help stimulate your digestive system and move trapped gas.
Try yoga
Some yoga poses can help improve digestion and relieve bloating by promoting intestinal peristalsis.
Try peppermint oil
Research suggests that peppermint oil capsules can help relieve bloating and other symptoms of irritable bowel syndrome. Just know that peppermint oil can sometimes cause heartburn. It's always a good idea to consult with your doctor of choice before trying peppermint oil or any other supplements.
Notice: Do not ingest peppermint oil directly from the essential oil bottle. Always take only capsules that are specially formulated for internal use and recommended by a doctor.
Massage the abdomen
A gentle, circular massage can help stimulate the bowels and thus provide relief from your discomfort. Try massaging from the right hip up towards the chest, across the upper abdomen and down towards the left hip.
Digestive enzyme supplements
Digestive enzyme supplements can also help with bloating. Do not take them without consulting a doctor.
Things to keep in mind
Although bloating can sometimes be a symptom of an underlying health problem, the cause often lies in your diet and eating habits.
The best strategy to overcome this problem involves identifying dietary products that cause bloating and avoiding them. This means that it might be a good idea to do an allergy test, to check whether you are allergic to gluten or lactose intolerant and make dietary modifications accordingly.
Some evidence suggests that probiotics may help improve irritable bowel symptoms such as bloating, so you may want to consider adding probiotic-rich foods like kefir or Greek yogurt to your diet.
These tips may not automatically relieve bloating in the moment, but they may help reduce bloating in the future.
Experts recommend
- reducing portion sizes
- regular exercise
- intake of sufficient amount of water
- dietary fiber intake
- avoiding or reducing the intake of carbonated drinks, chewing gum and foods that cause gas.
Advice, recommendations, topics about health await you on Thursday, July 28, in the new issue of the Zdravlje supplement, which you get for free with the printed edition of Vijesti.
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