Bloating/ Flatulence is a gastrointestinal (GI) symptom that is a frequent complaint among people of all ages. People having bloating issues may complain like ‘too much gas in the abdomen’; ‘heavy and uncomfortable feeling in the abdomen’ or ‘full belly’. The severity of bloating varies from individual to individual. For a few, it will be mild discomfort and for a few, the symptoms will be severe. It is one of the bothersome symptoms that affect the quality of life of an individual.
If you have a habit of eating fast, it leads to swallowing of air along with every bite, that can cause bloating eventually. Furthermore, food intolerances like lactose or fructose can cause bloating. Eating foods that contain a complex sugar called raffinose which is known as gas-producing food. Foods that contain raffinose are cruciferous vegetables like broccoli, cabbage, brussels sprouts, asparagus, cauliflower, and beans. The relationship between fiber and digestive health is age-old. Inadequate intake of fiber can lead to constipation. During constipation, the intestine gets bloated, and the gas gets entrapped in the stomach.
People with intestinal disorders such as irritable bowel syndrome (IBS), Coeliac disease, or Crohn’s disease will have inflammation and irritation of the bowel lining. Hence, the gas produced during digestion won’t be able to pass through the stomach. This can result in bloating. Also, people with a history of heartburn are prone to bloating. The reason could be the excess acid that moves up from the stomach to the oesophagus during heartburn. This gastric reflux leads to bloating, nausea, belching etc. Spicy meals, deep-fried foods, fatty food, and caffeine require more acid production for digestion and could lead to heartburn and later bloating.
Low gut bacteria cause gas production, leading to bloating. Similarly, an increase in bacteria known as small intestine bacterial overgrowth (SIBO), is a condition in which too much bacteria in the small intestinal tract can cause bloating.
Increased cortisol levels due to stress or anxiety may affect the functioning of the digestive enzymes. Thus, people who are highly stressed or anxious would end up feeling bloated due to indigestion. During menstruation, bloating and abdominal pain arise as pre-menstrual syndrome due to hormonal fluctuations like estrogen and progesterone levels.
Apart from these, certain medications such as aspirin, NSAIDs, antacids and stool bulking cause gas build-up leading to distention and bloating. Excessive use of antibiotics decreases the functional bacteria levels in our gut. This may lead to bloating.
Managing or Preventing Bloating
When we know the exact causes of bloating, the solutions to manage or prevent the condition will be easy. As the cause of bloating is multifactorial, likewise managing also requires a holistic approach.
Following a balanced diet is very essential to prevent and manag e the condition. It will eventually help in maintaining gut health. Also, have a diet record to understand which food triggers bloating and avoid the same. At the same time, avoid excessive amounts of salt, products made of sugar and hard candy, chewing gums, as well as minimizing the intake of caffeinated and carbonated beverages.
Performing regular physical activity maintains a healthy weight as well as promotes a healthy endocrine system. This is very essential for balancing hormones. Research has shown numerous benefits of physical activity such as stronger bones and muscles, lower cholesterol, better sleep, and fewer episodes of abdominal bloating.
Quitting smoking and managing stress are habitual activities to prevent the onset of abdominal bloating. Maintain proper meal timings and avoid starving. Practice mindful eating. Avoid taking medications over the counter. Consult a physician and take medications. Add probiotic supplements regularly.
In case of severe bloating, consult a physician and take medications as per prescription. Those who are fortunate not to have to bloat are a blessing, but if you find anyone with this issue, never neglect, support and help as you could.
References
- Sullivan S. N. (2012). Functional abdominal bloating with distention. ISRN gastroenterology, 2012 , 721820. https://doi.org/10.5402/2012/7218201.
- Ringel-Kulka, T., Palsson, O. S., Maier, D., Carroll, I., Galanko, J. A., Leyer, G., & Ringel, Y. (2011). Probiotic bacteria Lactobacillus acidophilus NCFM and Bifidobacterium lactis Bi-07 versus placebo for the symptoms of bloating in patients with functional bowel disorders: a double-blind study. Journal of clinical gastroenterology, 45 (6), 518–525. https://doi.org/10.1097/MCG.0b013e31820ca4d6
