How to Beat a Bloated Stomach

Have you ever experienced the discomfort of a bloated stomach? That feeling where your belly feels tight, full, and sometimes painful, can significantly disrupt your day. Bloating is more than just a nuisance; it’s a common digestive issue that many people face. What causes bloating, understand when it might be a sign of something more serious, and how you can naturally alleviate this uncomfortable symptom. Whether you’re dealing with occasional bloating or it’s a frequent occurrence, understanding and managing this condition can lead to a more comfortable and enjoyable life.

What Causes Bloating?

Bloating occurs when your gastrointestinal (GI) tract fills with air or gas. Here are some of the primary culprits:

Dysbiosis: Gut Desperately in Need of Repair

It is truly a wonder that humans can convert a carrot or a steak into our own body. The process of digestion requires many elements: digestive juices in the mouth, stomach, and small intestines; hydrochloric acid in the stomach, proper mix of beneficial bacteria in the 30 feet of intestinal tract. As we mature, we often lose the ability to manufacture enough hydrochloric acid in the stomach and/or digestive enzymes in the intestines. Taking supplement betaine hydrochloride and/or digestive enzymes can be helpful for some people.

The biggest issue causing bloating is an improper collection of bacteria in our gut. An adult digestive tract contains about 100 trillion microbes from about 5000 different species. If the mix is favorable, then these commensal organisms help to digest food, produce anti-cancer substances (like butyrate) and even make vitamins (like K and biotin). However, western society has been waging unrestricted war on our guts. 60 million pounds of antibiotics consumed yearly by Americans creates havoc in the gut. Glyphosate (roundup) is woven into the fabric of most GMO plants and found in nearly every person on earth. Glyphosate is patented as an antibiotic. We add in proton pump inhibitors for acid reflux, stress, improper diet, and we end up with a gut that can barely tolerate digesting even the most basic of foods.

Fear not. Rebiosis is the process of rebuilding the gut through fermented foods (like yogurt and sauerkraut), prebiotics (fiber, plant foods), and probiotic supplements from the lactobacillus and bifidobacterium categories.

Foods that might cause a bloated stomach

Consuming foods that are hard to digest, like beans, lentils, broccoli, or carbonated drinks, can lead to gas production. High-fiber foods, although beneficial, can cause bloating if your body isn’t used to them. Lactose intolerance or gluten sensitivity might also be at play if dairy or wheat products cause discomfort.

• Whole grains, beans, lentils: These foods contain indigestible sugars called oligosaccharides that can cause bloating and gas problems.
• Certain fruits and vegetables: Cruciferous vegetables (Brussels sprouts, cabbage, cauliflower), carrots, prunes, apricots contain sugars and starches that may cause bloating.
• Dairy products: Milk and milk products are hard to digest for many people and cause bloating.
• Sugar substitutes: Artificial sweeteners and high fructose corn syrup added in processed foods are difficult to digest and can cause bloating.
• Fatty foods: As fat in your food is digested slowly, it sits in your stomach for long and makes you feel uncomfortable.

Food Intolerance

Certain foods (wheat or gluten, dairy, FODMAPs) cause production of too much gas in sensitive individuals. People with Celiac disease can’t absorb gluten (wheat, barley and rye); likewise, people with lactose intolerance can’t absorb lactose (dairy products) and often suffer from diarrhea, abdominal pain and fatigue with bloating. In Irritable Bowel Syndrome (IBS) people are sensitive to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAPs), which start fermenting in the intestine and trigger bloating. To find out, if you have food intolerance, keep a food diary for a couple of weeks, note down what you eat and drink, and when you suffer bloating most. Once you know you are intolerant of certain food avoiding or limiting that food should help.

Eating Habits

Digestion is one of the most important functions of your body to break down food and produce energy to carry out its myriad functions. However, some foods can be hard to digest and induce bloating.

Add herbs and spices  (ginger, cayenne pepper, lemon and cinnamon) that enhance your digestive fire. Simple Ways to Reverse Disease with Spices

Drink water with meals.

Overeating is the most common cause of feeling uncomfortably full and bloated. Overeating creates indigestion, as body struggle to digest all the extra food you have taken. Actually, it takes 20 minutes for satiety signals to reach your brain and reduce appetite. Stop eating when you are almost but not completely full.

When you eat too fast you don’t chew properly and add the risk of bloating after a meal. So, eat slowly and chew well, besides helping in your digestion, this will prevent overeating.

Hormonal Changes

Hormonal changes, particularly those associated with the menstrual cycle, can significantly contribute to bloating. Many women experience this phenomenon due to fluctuations in estrogen and progesterone levels. These hormones can cause the body to retain more water, leading to a feeling of fullness and swelling in the abdominal area. Moreover, progesterone can slow down the digestive system, which might result in constipation, further aggravating bloating.This cyclical pattern of hormonal shifts means that for many, bloating is an expected, albeit unwelcome, visitor each month, highlighting the intricate connection between our hormonal health and digestive comfort.

Constipation

Constipation is a common but often overlooked cause of bloating. When stool remains in the colon for an extended period, it begins to ferment. This fermentation process results in the production of gas, which expands within the intestines, leading to that uncomfortable, bloated feeling. 

Digestive Disorders

Digestive disorders encompass a range of conditions that can lead to or exacerbate bloating, significantly impacting quality of life. Irritable Bowel Syndrome (IBS) is one of the most common, characterized by abdominal pain, altered bowel habits, and bloating. IBS can cause both constipation and diarrhea, each contributing to gas buildup in different ways. Small Intestinal Bacterial Overgrowth (SIBO) is another condition where excessive bacteria in the small intestine ferment undigested food, producing gas and thus, bloating. Gastroparesis, or delayed stomach emptying, can also lead to bloating as food remains in the stomach longer, fermenting and causing discomfort.

Cancer and Gut Health: The Intriguing Link

Inflammatory Bowel Disease (IBD), including Crohn’s disease and ulcerative colitis, might initially seem more focused on inflammation, but they often present with bloating due to the altered gut function or obstruction from inflammation. Celiac disease, an autoimmune disorder triggered by gluten, can cause bloating due to the body’s reaction to gluten intake, leading to inflammation and gas. Each of these conditions requires different approaches for management, from dietary adjustments like the low FODMAP diet for IBS, to medication, and in some cases, surgery. Understanding the specific digestive disorder is crucial for effectively managing and potentially reducing bloating, emphasizing the importance of a thorough diagnosis by healthcare professionals.

Lifestyle Factors

Lifestyle factors play a significant role in the development of bloating. A sedentary lifestyle can slow down digestion, leading to constipation and gas accumulation. Stress, which can alter gut motility and sensitivity, often exacerbates bloating by affecting how the body processes food. Additionally, habits like eating late at night or lying down immediately after meals can cause food to sit in the stomach longer, promoting fermentation and gas production.

Swallowing Air: The other most common cause of bloating is swallowed air. Some of your habits can increase the amount of air you swallow such as fizzy drinks, drinking through a straw, chewing gum, sucking on hard candy. Besides limiting intake of carbonated beverages and chewing gums, you can try sitting down (in an upright position) while eating, chew with your mouth closed and avoid talking.

When Should You Be Concerned?

While bloating is often benign, it’s important to know when it might indicate a more serious health issue.

• Persistent Symptoms: If bloating doesn’t subside or is accompanied by symptoms like significant weight loss, persistent pain, or changes in bowel habits, it’s crucial to consult a healthcare provider.
• Warning Signs: Look out for symptoms like yellowing of the skin, pale skin, or loss of appetite alongside bloating, as these could be signs of conditions like liver disease or cancers.

Natural Remedies and Tips for Bloating Relief

Here are some effective, natural ways to manage and prevent bloating:

Dietary Adjustments

• Low FODMAP Diet: This diet avoids foods that are hard to digest, potentially reducing gas and bloating. Foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) include wheat, some fruits, and dairy.
• Probiotics: Introducing good bacteria into your gut can help with digestion. Foods like yogurt, kefir, or supplements might help.
• Herbal Teas: Teas like peppermint, ginger, or fennel have natural anti-bloating properties. They can soothe your digestive tract and promote the movement of gas.

Lifestyle Changes

• Regular Exercise: Physical activity can stimulate the digestive tract to move food more efficiently, reducing the likelihood of bloating.
• Eating Habits: Slow down your eating, chew thoroughly, and avoid talking while eating to reduce air intake.
• Hydration: Drinking plenty of water can prevent constipation, which is a common cause of bloating.

Natural Supplements

• Digestive Enzymes: These can help break down foods that are otherwise hard to digest.
• Magnesium: Known for its laxative effect, it can promote bowel movements, helping with constipation-related bloating.

Alternative Therapies

• Acupressure and Massage: Applying pressure or massaging the abdomen can help release trapped gas.
• Yoga: Certain poses can aid in digestion and gas expulsion, reducing bloating.

How to Beat a Bloated Stomach

Bloating is an uncomfortable but often manageable condition. By understanding the causes, you can take proactive steps to prevent or reduce its occurrence. Remember, if your symptoms persist or worsen, it’s wise to seek medical advice to rule out underlying conditions that might need professional treatment. Incorporating these natural remedies and lifestyle adjustments can not only alleviate bloating but also improve your overall digestive health. Keep exploring what works best for you, and don’t let a bloated stomach get in the way of enjoying your life to the fullest.