Symptoms Associated With Bloating
Bloating itself is a symptom, but there are some classic signs that can help you distinguish it from other conditions. These include abdominal tightness, cramping or sharp pains, feeling full hours after a meal, gas and flatulence, and stomach growling.
The Most Common Causes of Bloating
Most people will experience bloating at some point, but some retain gas more frequently. Factors that make bloating more likely include overeating, an imbalance of intestinal gut flora (dysbiosis), bowel obstruction, and digestive disorders like IBS, IBD, ulcerative colitis, and celiac disease. It’s important to note that bloating is different from water retention, which can be caused by menstruation, hormonal changes, and high salt intake.
IBS
Irritable bowel syndrome (IBS) causes discomfort and bloating. Studies have shown that IBS can significantly alter normal bowel function, especially when consuming complex carbohydrates, certain fats, and foods that trigger allergic responses.
Swallowed Air
Swallowing air while chewing can lead to bloating and discomfort until it’s released, usually by belching. Chewing slowly can help reduce the amount of air swallowed.
Inulin
Inulin, a natural fiber found in foods like bananas, asparagus, and garlic, can cause bloating and cramping in some people. While it acts as a prebiotic, too much inulin can lead to gas and bloating, even in those without gastrointestinal disorders.
Coffee
Although coffee has many benefits, excessive consumption can irritate the stomach and worsen IBS symptoms, leading to bloating, gas, and discomfort.
Alcohol
Alcohol can exacerbate IBS symptoms and affect gut microbiota. The impact of alcohol varies depending on drinking patterns.
Medication
Certain medications, especially those containing sorbitol and lactulose, can cause bloating. Antibiotics can disrupt gut microbiota, affecting digestion and leading to bloating.
Artificial Sweeteners
Artificial sweeteners like sorbitol, mannitol, xylitol, and erythritol can negatively impact the digestive system, causing gas, diarrhea, and nausea.
Harmful Organism Overgrowth
An overgrowth of harmful bacteria in the large intestine can lead to gas, bloating, constipation, or diarrhea. Small intestinal bacterial overgrowth (SIBO) occurs when bacteria proliferate in the small intestine, causing weight loss, diarrhea, and bloating.
Food Intolerances
Dairy and lactose intolerance are common food sensitivities associated with bloating and gas. This occurs when the intestines fail to produce lactase, the enzyme that breaks down lactose.
Certain Foods and Drinks
Carbonated water and soda can contribute to bloating. Foods like beans, cabbage, Brussels sprouts, broccoli, apples, onions, pears, corn, and cereal grains are known to cause gas and bloating, especially if you lack fiber-digesting probiotics in your gut.
Constipation
Constipation can cause bloating as trapped stool interacts with gut microbiota, producing gas in the colon. If you have a history of bowel obstruction, consult a healthcare practitioner for personalized guidance.
Diet to Prevent Bloating
If you’re unsure what’s causing your discomfort, try an elimination diet. Here’s a recommended approach:
Eliminate These
Meat: Red meat, eggs, chicken, pork, fish, and shellfish
Dairy: Cheese, milk, yogurt, cream, butter, ice cream
Sugar: Sweetened cereals, donuts, cookies
Gluten and Simple Starches: Wheat and rye bread, pasta, bagels, crackers
Fruit: Apples, peaches, plums, pears, watermelon
Vegetables: Onions, garlic, snap peas, asparagus, artichokes
Replace With These
Grains: Rice, quinoa, spelt, gluten-free pasta or couscous
Nuts and Seeds: Almonds, tempeh, sunflower seeds, pumpkin or squash seeds
Fruit: Citrus fruits, grapes, bananas, berries
Vegetables: Green beans, bok choy, tomatoes, salad greens, zucchini, squash, peppers
Stick to this diet for six to eight weeks. Gradually reintroduce foods from the elimination list one at a time to identify the source of bloating. Here are some recipes to try during the elimination diet:
Spicy Mushroom Stir Fry
Sweet and Savory Buddha Bowl
Green Bean Salad
Chipotle-lime Roasted Cauliflower
How to Alleviate Bloat Right Now
If you’re feeling bloated and need immediate relief, try massaging your stomach. Start at your right hip, apply pressure as you move your palm up toward your right ribs, across to your left ribs, down to your left hip, and back to the starting point. Continue this circular motion until you feel better, which should take a minute or two.
Drinking ginger or peppermint tea can also help. For ginger tea, cut a few slices of fresh ginger and add to hot water. For peppermint tea, pour near-boiling water over fresh peppermint leaves.
Your body should naturally produce many of the enzymes needed to digest food, but if you have an unpredictable stomach, consider adding supplemental enzymes like VeganZyme to your diet. VeganZyme offers a comprehensive spectrum of digestive and systemic enzymes for superior gut support and function.
Keeping Bloat at Bay
To prevent fiber-associated bloat, cultivate a healthy gut microbiota. Limit foods that offer little nutritional value, such as artificial sugars, alcohol, and processed foods containing inulin. Drink plenty of pure, filtered water and avoid soda. Eat a diet rich in fiber and prebiotics to support strong, healthy probiotic colonies.
A probiotic supplement like Global Healing’s Ultimate Probiotic can boost your gut health, promoting a diverse range of bacterial species in the colon. This diversity provides the digestive and intestinal support needed to keep your gut happy, healthy, and bloat-free.