A bloated stomach can be uncomfortable and interfere with an individual’s daily routine, whether occasional or chronic. It is a common problem that causes a person to feel fullness, tightness, or swelling in the abdomen. In this blog, we’ll delve into the causes of bloating, offer practical tips to reduce it and explore various treatment options.

What is a bloated stomach?

The feeling or sensation of pressure, fullness, or tightness in the stomach refers to a bloated stomach. The swelling may or may not be visible in the stomach. If occasionally a bloated stomach is not harmful, a chronic bloated stomach can be a cause of an underlying medical condition needing medical attention. The pain from a bloated stomach can range from mildly uncomfortable to downright painful. Let us understand more about the factors causing a bloated stomach.

Common Causes of Bloated Stomach

Diet: One of the factors that cause bloating is intolerance to certain foods such as dairy products, gluten, artificial sweeteners, etc.
Excess Intestinal Gas: Accumulation of Intestinal gas in the stomach is another cause of bloating. Carbonated drinks cause fermentation in the gut, where undigested carbohydrates interact with gut bacteria, leading to gas production.
Constipation: Difficulty in passing stool or irregular bowel movements can lead to a feeling of bloating in the abdomen.
Swallowing air: Swallowing excess air while eating or drinking too quickly, chewing gum, or smoking can lead to bloating.
Medical conditions: Underlying medical conditions such as irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), Crohn's disease, or celiac disease can contribute to chronic bloating.
Hormonal issues: Many women experience bloating as a symptom of premenstrual syndrome (PMS) or during menstruation due to hormonal fluctuations.

When to Seek Medical Attention?

Seeking medical attention becomes imperative if bloating persists or worsens. You may need to consult your healthcare professional if bloating is accompanied by:

Vaginal bleeding
Fever
Fainting
Bloody diarrhoea

While occasional bloating is common, persistent or severe symptoms warrant evaluation. Prioritise your well-being and seek professional advice when necessary.

How to prevent bloating?

With specific dietary and lifestyle changes, you can minimise bloating. Some of the tips include:

Identify Trigger Foods: Observe and chart the food that leads to bloating. Limit or avoid consuming food that leads to bloating. Avoid carbonated drinks like soda and sparkling water, as they can introduce gas into your digestive system, potentially leading to bloating.
Eat Smaller Meals: Consuming smaller and more frequent meals throughout the day instead of large meals helps prevent overeating and reduce the likelihood of bloating.
Chew Food Thoroughly: Chewing aids in digesting the food and reduces swallowing the excess air. Take your time to chew each bite thoroughly before swallowing.
Stay Hydrated: Consuming plenty of water helps keep the digestive system functioning optimally. Adequate hydration helps prevent constipation, which can contribute to bloating.
Manage Stress: Practise stress-relieving techniques to reduce stress and promote better digestion, such as deep breathing, meditation, yoga, or spending time in nature.
Exercise Regularly: Consistent and regular physical activity is essential for encouraging regular bowel movements and supporting digestive well-being.
Consider Probiotics: Probiotics are healthy bacteria for your gut. Consuming probiotics helps maintain a healthy balance and reduces bloating and other digestive symptoms.

Long-term solutions to bloating

Though dietary and lifestyle changes can provide immediate relief for bloating, long-term solutions and care might be needed to treat chronic bloating. Some of the long-term strategies for addressing bloating over the long term are as follows:

Increase fibre intake: Fibre in your diet will help indigestion and prevent constipation and bloating. Though it is essential to increase the intake, it has to be gradual to avoid aggregating gas and bloating.
Water over carbonated drinks: Avoid carbonated beverages. Replace water with fizzy, carbonated drinks to reduce gas buildup in the stomach.
Stay Active: Physical activity aids in regular bowel movements, encouraging stool and gas to pass from the colon. Additionally, exercise helps eliminate excess sodium from the body through sweat produced during physical activity, reducing water retention.
Reduce Salt Intake: Excessive sodium consumption leads to water retention, which can cause bloating. Reducing the intake in your diet can help alleviate bloating and promote overall health.
Review Supplements and Medications: Watch for any extra supplements and medications you take for any other medical condition. Some supplements or medications, such as iron supplements or certain medications, can cause constipation or indigestion, leading to bloating.

Treatment Options

OTC (over-the-counter) medications such as antacids, simethicone, and digestive enzyme supplements are frequently employed to relieve symptoms of bloating and gas.

Prescription medications for underlying medical conditions, such as proton pump inhibitors (PPIs), prokinetics, or antibiotics, may cause bloating.

Alternative treatments such as herbal supplements (such as peppermint oil and ginger), acupuncture, or probiotics could relieve bloating for some individuals. It is crucial to seek advice from a healthcare professional before attempting alternative therapies.

Conclusion

Addressing bloating requires a multifaceted approach that involves identifying and addressing underlying causes, making dietary and lifestyle adjustments, and seeking appropriate treatment when necessary. By understanding the common causes of bloated stomachs and implementing strategies to reduce bloating, individuals can improve their digestive health and overall well-being.

Frequently Asked Questions about Bloating

Q1. What is bloating, and why does it occur?
A1. Bloating, characterised by abdominal fullness or tightness with visible swelling, can result from excessive gas, food intolerances, constipation, menstrual cycle fluctuations, or medical conditions like IBS or GERD. Factors such as gas production, food intolerances, constipation, and hormonal changes disrupt digestion, causing discomfort and swelling in the abdomen.

Q2. Which foods make us prone to bloating?
A2. Certain foods, such as beans, broccoli, carbonated drinks, high-fibre foods, fatty foods, dairy products, and artificial sweeteners, can trigger bloating. Being mindful of these foods and making dietary adjustments can help reduce bloating discomfort.

Q3. How do probiotics help with gas?
A3. Probiotics aid in gas reduction by replenishing the beneficial bacteria in our digestive tract. Antibiotics or illnesses can deplete these bacteria, leading to gas and bloating. Probiotics restore balance, alleviate discomfort, and promote digestive health.

Sources:

https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach
https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips
https://www.medicalnewstoday.com/articles/322525#long-term-solutions