Why You May Be Feeling Bloated and What To Do About It
You know that feeling when your tummy is so swollen that you
feel like you have to unbutton your jeans, and nothing feels comfortable except
for sweatpants? The answer is most probably yes. That feeling is bloating, and
it is very common. It is usually caused by excess abdominal gas. While it may
feel very uncomfortable, the causes of bloating are usually relatively
harmless. If you tend to feel bloated often, it may indicate that a change is
needed in your diet or lifestyle and for that, it’s important to get to
the root of the problem. These are five common causes of bloating and how to
treat and prevent it.
1.
Lactose intolerance
How to treat it lactose. According to the US National Library of Medicine, about 65% of people worldwide are not able to fully digest lactose, which is a type of sugar found primarily in milk and dairy products.
Lactose consists of two sugars, made up of one molecule each of the simple sugars glucose and galactose. People who suffer from lactose intolerance lack the enzyme called lactase, which helps break down and digest lactose. Without sufficient lactase, the lactose moves through your gut undigested and causes various symptoms, such as abdominal cramps, and you guessed it, bloating.
If you don’t want to abstain from dairy, there are various over-the-counter products that contain the necessary enzyme for breaking down lactose. However, this isn’t a foolproof solution for everyone who’s lactose intolerant, according to doctors.
Moreover, if you are not diagnosed with lactose intolerance and are suspecting the issue may be a different type of food, you should consult your physician about an elimination diet or another solution. Before your scheduled visit, keep a food diary for at least a few days and pay attention to which foods are triggering your symptoms.
2.
Eating too much fiber
Although fiber boasts of having many healthy benefits like reducing cholesterol
levels and blood pressure and has a generally positive effect on bowel
movement, eating too much of it can cause bloating. That is true especially if
you have just recently added or increased your fiber intake. Fiber is not
digestible by the human intestine, therefore fiber-rich foods move through
the digestive system slowly, and any undigested parts are a feast for gut
bacteria, which produce gas as a byproduct. And if there is excess fiber, there
can be excess gas. Foods that are known to be very high in fiber include beans,
lentils, broccoli, apples, and whole wheat products.
How to treat it
If you believe that you are
experiencing bloating due to extra fiber in your diet, you might need to limit
the amount you’re consuming. The Academy of Nutrition and Dietetics recommends the
following amounts of daily dietary fiber intake:
- 25 g per day for adult women.
- 38 g per day for adult men.
- Less fiber after age 50 (21 g for women, 30 g for men).
- More fiber when pregnant or lactating (at least 28 g per day).
If your doctor has recommended
adding more fiber into your diet, make sure you start slow and gradually build
up how much you consume. This will help your gut and gut bacteria get used to
the new fiber and may prevent bloating.
3.
Swallowing air
Swallowing air happens naturally
when eating and drinking. But in some instances, we can swallow excess air,
which leads to gas and bloating. The technical name for it is aerophagia. One
of the causes of aerophagia is eating too quickly. It can take 20 minutes for
the brain to receive the message from your stomach saying that you’re full.
In that time, a fast eater can make
themselves bloated and uncomfortable by overeating before the brain gets the
message. Other causes of swallowing extra air include smoking, chewing gum, and
hyperventilating, which can happen during an anxiety or panic
attack.
How to Treat ItThe first step is trying to identify the source of your aerophagia. You may try to cut back on smoking and chewing gum if any of those are a habit. Eating more slowly is key to gulping down less air, and has other health benefits as well, so trying to make that a habit is worthwhile. It may take a while until it comes naturally; mindful eating can be a great way to start.
If you suspect anxiety could be the reason for your aerophagia, it is best to talk about the issue with a healthcare provider. Steady, slow, deep breaths through the nose and out through the mouth can not only prevent aerophagia but also help resolve the attack.
4.
FODMAPs
FODMAPs
are certain carbohydrates found in specific foods. These short-chain carbs
are resistant to digestion. Instead of being absorbed into your bloodstream,
they reach the far end of your intestine where most of your gut bacteria
reside. The bacteria then feed on them, and for some people, this can
cause fluid buildup, gas, and bloating.
FODMAPs can be found in some fruits,
vegetables, whole grains, and dairy - asparagus, garlic, pears, mangoes,
peaches, wheat pasta, and rye bread are examples. Another common
FODMAP culprit known to cause bloating are artificial sweeteners. Popular
sweeteners like sucralose, aspartame, and saccharin can often be found in diet
products such as diet soda or gum.
How to Treat It
You can try a low FODMAP diet. This
type of diet has mostly been studies in patients who suffer from irritable
bowel syndrome (IBS). According to studies, about 75% of people with IBS
experience major reductions in symptoms and impressive improvements in
quality of life thanks to a low FODMAP diet. In this case too, it would be a
good idea to keep a food diary to track down the food that affects you and ask
a dietitian or doctor if FODMAPs might be to blame. When it comes to diet soda
or other diet products, check the label. It's likely they contain some kind of
artificial sweetener.
5.
Too much salt
Sodium, the primary mineral salt is
composed of, is one that the body needs in order to regulate blood fluids and
prevent low blood pressure, among other health functions. However, most of us
consume too much of it. Excess salt causes the body to retain water,
predominantly around your abdomen, which causes a heavy bloated feeling.
How to Treat It
It’s not just the saltshaker you
should avoid: it is likely most of the salt you consume comes from prepackaged
and fast foods. Check food labels for the sodium levels they contain. it's
estimated that your body only needs 186 mg of sodium per day to function properly.
However, it would be near impossible
to consume such a small amount and still meet your energy needs and get the
recommended intake of other important nutrients. Therefore, the Institute of
Medicine (IOM) recommends that healthy adults consume 1,500 mg (1.5 grams) of
sodium per day.
If you are feeling bloated already
as a result of too much salt, an easy fix is to drink water. That may sound
counterintuitive, as you're already feeling overloaded with fluid, but the
water will help you to flush out the extra sodium, which is the cause for water
retention in the first place.