
Bloating, gassiness, and abdominal discomfort aren’t limited to the occasional holiday feast. One in 10 Americans say they suffer from bloating regularly, even when they haven’t eaten a large meal. In some cases, bloating can become severe enough that it causes distention, or a perceptible swelling of the abdomen. Bloating and gas are usually tied to what and how you eat, so a few simple changes may help.
Here are three common causes of bloating, and how you can avoid them.
The second most common cause of temporary bloating is gas in the abdomen. About half of gas in the digestive system is swallowed air. The rest is produced by bacteria in the gut that help digest food. If the gastrointestinal tract does not move it through efficiently, gas builds up in the intestines, causing bloating and discomfort.
Some people swallow more air when they’re nervous. It’s possible that practicing ways to reduce stress and anxiety, such as breathing exercises or progressive muscle relaxation, may help reduce excess gas and bloating.
Difficult-to-digest foods can cause gassiness and bloating. These are some familiar culprits.
Temporary bloating is common and nothing to worry about. But if you’re troubled by bloating on a regular basis, talk to your doctor.
Physical obstructions such as scarring of the stomach opening can make it hard for food to pass through the digestive tract normally. If your doctor diagnoses a physical obstruction in the stomach or small intestines, surgery may be required to correct it. Bloating can also be caused by impaired muscle function in the digestive tract. When muscles that normally move food along don’t work properly, gas can build up in the small intestines, causing bloating. In some cases, gas in the intestines may go the wrong way, returning to the stomach.
Persistent bloating or distention may also signal potentially serious conditions, such as enlargement of one of the abdominal organs or a malignancy.
If eliminating or reducing consumption of hard-to-digest foods doesn’t solve your frequent bloating problem, there are over-the-counter medicationsthat might help. Look for a pill or liquid containing alpha-D-galactosidase, an enzyme that breaks down indigestible sugars in beans and vegetables. Tablets or capsules containing simethicone can also help alleviate symptoms of excess gas.
If you’re a smoker, intestinal distress may be one more reason to quit. Smoking has been linked to bloating, heartburn, and other digestive problems.
Fortunately, bloating is rarely a symptom of serious trouble. For most people, the most effective prescription for bloating is simple: control portion sizes, go easy on fats, and eat slowly enough to give your body time to signal when you’ve had enough. These sensible remedies should keep you from feeling overstuffed and bloated.
SOURCES:
Grabitske, H. Critical Reviews in Food Science and Nutrition, “Gastrointestinal Effects of Low-Digestible Carbohydrates,” 2009; vol 49: pp 327-360.
Joanne L. Slavin, PhD, RD, professor of food science and nutrition, University of Minnesota.
American College of Gastroenterology:Belching, Bloating and Flatulence.
MedicineNet.com: Intestinal Gas (Belching, Bloating, Flatulence).