Bloating is a condition characterised by gas, discomfort and fullness in the abdomen. In this article, we have shared what causes this digestive issue and few lifestyle changes to consider.
Abdominal bloating is a common problem, often triggered by a large meal or a gas-producing food. It may also arise from gut sensitivity linked to emotional changes, shifts in the gut microbiome, or various underlying health conditions. It is defined by a lot of gas, discomfort, or pain in the stomach, feeling full even after eating little, and rumbling in the stomach. Depending on the reason, the disease can last anywhere from a few days to a full day.
Causes of Bloating
Here are 8 possible reasons that could be causing you bloating
- Constipation: Having constipation can cause abdominal distress 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) endometriosis also lead to bloating.
- Stress: Is often known to cause bloating in many people.
- Poor eating habits: Opting for fizzy drinks, a diet loaded with salt or sugar, and a lack of fiber in the diet is known to induce bloating. Even eating fried, spicy, or oily food can cause bloating.
- Hormonal changes: Those who experience hormonal changes may also have bloating.
- Excess gas: If you are having a problem with gas then it can be accompanied by bloating too.
- Overeating: When there is a higher calorie intake then it also causes bloating.
Treatment
Dr Manjusha Agarwal, Senior Consultant Internal Medicine Gleneagles Hospitals Parel Mumbai recommend lifestyle changes that can help reduce bloating and promote healthy stomach.
- Exercising: Going for regular walks, cycling, swimming, gymming, and running are some of the activities that will help to reduce bloating and abdominal distress.
- Yoga can be a boon for you: Yoga is known to not only relieve abdominal pain but even bloating. It is imperative to practice yoga under the guidance of an expert. Avoid doing any stretches on your own.
- Limit cruciferous vegetables: Such as cabbage, broccoli, radish, cauliflower, and kale can cause bloating and gas.
- Avoid artificial sweeteners such as aspartame, saccharin, sucralose, and alitame that can cause bloating.
- Maintain a food diary: Doing so will help you to track down the foods that induce bloating episodes.
- Eat enough fiber: Since constipation is known to cause bloating, one is recommended to add fiber to the diet. Include pear, carrot, apples, avocado, pomegranate, leafy greens, bell papers, sweet potatoes, and pumpkin.
- Add probiotics to your diet and you will surely be able to tackle bloating. Try yogurt, kombucha, kimchi.
- Eat food in smaller proportions and avoid eating larger meals. Fats and refined carbs will take a long time to digest and lead to bloating.
- Eating too fast: If you have the habit of eating food without chewing then you are doing it all wrong. This can cause bloating. So, eat slowly and chew your food properly.