Bloating, that uncomfortable feeling of fullness and tightness in your abdomen, is common.
Your stomach might seem fuller than normal, tight and might make strange noises. It might also feel like you need to pass more wind. While bloating is often harmless, it can be a nuisance.
Bloating has a variety of causes, ranging from dietary choices to medical conditions.
One common culprit is excess gas in the digestive tract. When you eat or drink, you swallow air along with your food and beverages.
Additionally, certain foods and drinks – think fizzy drinks, beans, broccoli, sprouts and cabbage – can produce gas during digestion.
This gas can accumulate in your digestive system, leading to bloating. Some people find specific things like chewing gum, sweeteners, alcohol, caffeine and protein supplements can make bloating worse.
Digestive issues, such as constipation and irritable bowel syndrome (IBS), can also contribute to bloating. When stool becomes trapped in the colon, it can cause distention and discomfort.
Similarly, people suffering from IBS may experience bloating along with abdominal pain, diarrhoea or constipation.
Keeping these causes in mind, there are some things you can do to address bloating. The first step is to try to identify and avoid trigger foods that commonly cause bloating.
Keep a food diary to track your symptoms and pinpoint any patterns between your diet and bloating episodes. You could then try eliminating these trigger foods one at a time to see if it makes a difference.
When it comes to a diet that can help prevent bloating, opt for whole, unprocessed foods that are rich in fibre, such as fruits, vegetables, whole grains and legumes. Additionally, fermented foods like yoghurt and kefir contain probiotics (beneficial bacteria) that can aid digestion and potentially reduce gas production.
Certain herbs and spices, such as ginger, peppermint and fennel, have traditionally been used to alleviate bloating and improve digestion. Some people find linseeds and oats helpful, too.
As well as dietary modifications, there are several lifestyle changes you can try. Eating smaller, more frequent meals can help, as well as chewing your food slowly and thoroughly to reduce the amount of air you swallow.
Drinking plenty of water can help prevent dehydration and promote regular bowel movements, which may alleviate bloating.
Regular physical activity can also help by stimulating digestion and reducing water retention.
If the bloating persists, you might want to see a doctor, especially if it’s associated with other symptoms. Very rarely, bloating can be a sign of ovarian cancer, particularly for women over 50.
This article is an answer to the question (asked by Natasha Read, Lincoln) 'Why do I get so bloated?'
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