Bloating is a condition characterized by gas, discomfort, and a feeling of fullness in the abdomen. In this article, we share the causes of this digestive problem and some lifestyle changes to consider.
Bloating is a common problem, often triggered by a large meal or a gas-producing food. It can also arise from a sensitive gut related to emotional changes, changes in the gut microbiome, or various underlying health conditions. It is characterized by a large amount of gas, discomfort or pain in the stomach, a feeling of fullness even after eating a small meal, and rumbling in the stomach. Depending on the cause, the condition can last from a few days to a full day.
Causes of swelling
Here are 8 possible reasons that could be causing you bloating
- Constipation: Being constipated can cause discomfort and bloating.
- Food Intolerance: Many people have lactose or fructose intolerance and bloating is a common occurrence in them.
- Conditions such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and endometriosis also cause bloating.
- Stress: It is known to often cause bloating in many people.
- Bad eating habits: Consumption of carbonated drinks, a diet high in salt or sugar, and lack of fiber in the diet are known to cause bloating. Even eating fried, spicy, or greasy foods can cause bloating.
- Hormonal changes: Those experiencing hormonal changes may also experience bloating.
- Excess gas: If you have problems with gas, this may also be accompanied by bloating.
- Overeating: High calorie intake also causes bloating.
Treatment
Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel, Mumbai, recommends lifestyle changes that can help reduce bloating and promote a healthy stomach.
- Exercise: Regular walking, cycling, swimming, going to the gym and running are some of the activities that will help reduce bloating and abdominal discomfort.
- Yoga can be a blessing for you: Yoga is known to not only relieve abdominal pain but also bloating. It is essential to practice yoga under the guidance of an expert. Avoid stretching on your own.
- Limit cruciferous vegetables – such as cabbage, broccoli, radishes, cauliflower and kale – which can cause bloating and gas.
- Avoid artificial sweeteners such as aspartame, saccharin, sucralose and alitame that can cause bloating.
- Keep a food diary: Doing so will help you track foods that trigger bloating episodes.
- Get enough fiber: Since constipation is known to cause bloating, it is recommended to add fiber to your diet. Include pears, carrots, apples, avocados, pomegranates, green leafy vegetables, bell peppers, sweet potatoes, and pumpkin.
- Add probiotics to your diet and you will definitely be able to combat bloating. Try yogurt, kombucha and kimchi.
- Eat smaller portions of food and avoid large meals. Fats and refined carbohydrates take a long time to digest and cause bloating.
- Eating too fast: If you have a habit of eating without chewing, you are doing it wrong. This can lead to bloating. Therefore, eat slowly and chew your food thoroughly.
