Bloating 101: Why You Feel Bloated
Bloating, gas, and stomach aches aren’t limited to the occasional feast. It can happen even if you haven’t eaten a large meal. In some cases, bloating can even cause distension or noticeable swelling of the abdomen.
Bloating and gas are usually not signs of a serious health problem. They are tied to what and how you eat, so a few simple changes can help.
Keep swelling up in Bay
Here are three common causes of bloating, and how to avoid them.
- Overeating is probably the most common cause of bloating. Smaller portions should ease the pain.
- Eating rich and fatty foods can make you feel uncomfortably full. Fat takes longer to digest than proteins or carbohydrates, keeping the stomach full longer. Prevent bloating by limiting the number of fats in your daily diet.
- Eating too quickly increases the risk of bloating after a meal. The solution is simple: ‑ eat more slowly. It can take up to 20 minutes for satiety signals to reach the brain and reduce your appetite. Many weight loss experts believe that eating slowly helps prevent overeating.
Reduction of gas formation
The second most common cause of temporary bloating is gas in the abdomen. About half of the gas in the digestive system is swallowed air. The rest is produced by bacteria in the intestines that help digest food. If the gastrointestinal tract does not pass it efficiently, gas builds up in the intestines, causing bloating and discomfort.
If you often experience bloating caused by gas, avoid these habits that cause you to swallow more air:
- drink through a straw
- chewing gum
- guzzling carbonated drinks
- sucking on hard candies.
Some people swallow more air when they are nervous. It’s possible that practicing ways to reduce stress and anxiety, such as breathing exercises or progressive muscle relaxation, can help reduce excess gas and bloating.
Avoid foods that cause bloating
Foods that are difficult to digest can cause gas and bloating. These are some known culprits.
- Beans and lentils are very healthy foods that contain indigestible sugars called oligosaccharides. These sugars must be broken down by bacteria in the intestines.
- Fruits and vegetables such as Brussels sprouts, cabbage, cauliflower, carrots, plums and apricots. These products contain sugars and starches that can cause gas and bloating, even though these foods are good for you.
- Sweeteners can also cause gas and bloating. Sorbitol, an artificial sweetener, cannot be digested. Fructose, a natural sugar added to many processed foods, is difficult for many people to digest. To avoid bloating, be aware of these sweeteners in the foods you eat and limit the amount you consume.
- Dairy products can be a source of intestinal complaints and bloating if you have problems digesting lactose or milk sugar.
- Whole grains, recommended for their many health benefits, can sometimes cause bloating and gas problems. One reason why whole grains are so healthy is their high fiber content. But fiber is indigestible carbohydrates. Abruptly increasing the amount of fiber you eat can cause gas, bloating and constipation. Nutritionists recommend adding more fiber to your diet slowly so your body has time to adapt. Drink plenty of water at the same time as high-fiber foods, says nutritionist Joanne L. Slavin, PhD, RD, professor of food science and nutrition at the University of Minnesota. “All fibers absorb water,” she says. Drinking fluids helps fiber move through the digestive system and prevents bloating and constipation.