With the modern on-the-go lifestyle and contemporary eating habits, bloating has become one widespread digestive issue. Although bloating is not a serious medical condition, it can cause discomfort in the abdomen and impact daily activities. This blog lists simple strategies ranging from dietary adjustments to lifestyle changes that can help reduce bloating.

 

WHAT IS BLOATING?

Bloating is the most common gastrointestinal symptom characterized by abdominal fullness and pressure (sensation of trapped abdominal gas), feeling of tightness, fullness, and discomfort.

 

CAUSES OF BLOATING

The rise in consumption of processed foods (high in unhealthy fats, sugars, and sodium), eating while upset, consuming foods that lack dietary fiber, smoking, chewing tobacco, frequent intake of carbonated beverages, consuming meals on the go (which can disrupt normal digestion), not eating enough, eating too much fiber, stress, long hours of sitting, food intolerances (particularly lactose intolerance, gluten sensitivity), overeating, too much antibiotic intake, irritable bowel syndrome (IBS), dysbiosis, altered pelvic floor muscle function, low stomach acid, inadequate protein digestion, chewing gum, wearing tight-fitting garments, eating high sugar diet, inability to breakdown sugar and carbs.

 

STAY HYDRATED

Dehydration is one crucial factor that causes constipation, leading to bloating. When your body tries to counterbalance the effects of dehydration, it tries to hold on to excess water causing a sensation of tightness in the stomach. Constipation can lead to hard stools remaining in the intestine, leading to gassy buildup and giving you discomfort in the stomach. Optimal hydration helps in smooth digestion and helps avoid constipation and bloating. Sometimes, the thirst cues are mistaken for hunger, which can cause you to end up overeating, and bloated.

Drink 2-4 litres of water daily to avoid constipation and feelings of bloating.

 

INCREASE FIBER INTAKE

Fiber adds bulk to meals, promotes bowel regularity, prevents constipation and associated bloating. Soluble fiber attracts water from the gut and forms a gel-like substance, the gel acts as a natural stool softener, making bowel movements easier. Insoluble fiber adds bulk to the stool, speeds up the passage of food in the digestive tract, and helps prevent constipation and bloating.

Regularly consume oats, barley, lentils, peas, whole grains (whole wheat, brown rice), nuts, beans, fruits (apples, citrus fruits, berries), and vegetables (carrots, broccoli) to prevent constipation and bloating.

 

LIMIT SALT INTAKE

High sodium intake is known to cause water retention in the body, causing bloating. The present generation relies more on processed foods like chips, burgers, pizzas, and tomato sauce all of which have high amounts of sodium in them. When you consume too much salt, your body retains water to dilute the sodium, leading to increased volume in your tissues and digestive system. The water retention can make you feel bloated and uncomfortable. By reducing your sodium intake, you can decrease water retention and avoid feelings of bloating.

 

AVOID CARBONATED DRINKS

Carbonated drinks are a very common cause of bloating. Carbonated drinks are high in artificial sweeteners, and carbon dioxide gas, consumption of which can lead to gas and bloating. Soda can reduce the number of healthy bacteria in the gut which creates extra gas as you digest. By avoiding carbonated drinks and opting for non-carbonated beverages, you can avoid bloating.

 
EAT MINDFULLY     

When you eat in a rush, you don’t chew thoroughly, and that leads to larger food pieces sitting in your gut causing indigestion and bloating. Avoiding distractions and talking while eating prevents swallowing excess air which could result in bloating. Mindful eating involves paying attention to the eating process, chewing food slowly and thoroughly, savouring each bite, listening to the body’s hunger cues and stopping when you feel full to prevent bloating. Eat regularly, try not to skip meals, and eat smaller, more frequent meals instead of large meals.

INCORPORATE PROBIOTICS

A compromised gut flora may result in digestive issues and bloating. There is scientific evidence that taking probiotics supports your gut health by increasing the good bacteria in the gut, which can contribute to healthy digestion and reduce the accumulation of gas and bloating.

 

AVOID THE USAGE OF STRAW

Drinking from straw introduces air into the digestive tract, which in turn can cause gas and bloating. Drink juice, tender coconut or buttermilk, and smoothies by sipping directly from a glass instead of drinking from a straw to maintain a more comfortable digestive process.

 

STAY ACTIVE

Staying physically active is associated with postprandial epigastric fullness. Mild activities like walking will enhance intestinal clearance and prevent the retention of intestinal gas loads. Physical activity helps stimulate the muscles in the digestive tract, promotes regular bowel movements, reducing constipation and bloating. Additionally, staying active helps manage weight, which can avoid causing extra pressure on the abdomen and causing bloating.

MANAGE STRESS

High-stress levels and anxiety can disrupt the balance of gut bacteria and upset the delicate balance of digestion. Stress slows down digestion, and can lead to emotional eating, and poor food choices, all of which can potentially lead to bloating. Practice relaxation and calming techniques like yoga, meditation, and deep breathing to calm the nervous system and alleviate stress-related bloating.

  

TRY HERBAL TEAS

Herbal teas such as peppermint tea, ginger tea, fennel tea, turmeric tea, cumin tea and chamomile tea contain flavonoids which have anti-inflammatory properties. The flavonoids have a carminative effect, they can soothe the gastrointestinal muscles, reduce gas, constipation, and alleviate bloating.

 
By supporting gut motility, gut microbiome, gut sensitivities and dietary intake, we can address this common functional gut problem.

 

Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8035544/

https://www.nhs.uk/conditions/bloating/