Common Causes Of Bloating And Management Strategies
Many people experience bloating pretty often. It’s the unsightly look of feeling full, tight, or swollen in the abdomen, frequently punctuated with lots of gas and distension. Though it’s not generally serious, if bloating is causing you issues then it can be an indication of a health condition and have a big effect on your life. If you’re constantly bloated and wondering why, here are some causes and remedies so you can finally start feeling less swollen.
Common Causes of Bloating
1. One of the more common causes of bloating is simply eating too much food at a time. If you overeat, your stomach grows to hold all the food you just got in it, making it feel full and uncomfortable. This can also slow down the digestion, making it more likely that you experience gas and bloating.
2. Swallowing too much air If you eat too quickly, you’re likely to swallow too much air which can contribute to bloating and gas. It can also make digestion poor because your body doesn’t have time to properly break down food, resulting in bloating.
3. A primary cause of bloating is too much gas in the digestive system. It can be from swallowing air while eating or drinking, or by the breakdown of certain foods in the gut. Things that can cause bloating include carbonated drinks, chewing gum, and straws which increase the amount of air swallowed.
4. Lactose or gluten intolerance (food intolerance) may cause bloating and digestive distress. If the body cannot digest parts of the food it is made with, gas production or bloating can occur. For example, if you have lactose intolerance, your body does not have the enzyme to break down lactose, so you wind up with gas and bloating after eating dairy products.
How to Reduce Bloating
1. Avoid swallowing too much air: Make sure you eat slowly and chew all your food carefully. This helps to break down food into your digestive system properly so that you do not develop gas or bloating. Also, you can eat in a calm environment; this will help you be mindful of your portions and over eat.
2. Staying away from carbonated drinks: These drinks contain bubbles that can get trapped in your digestive tract due to gas. These drinks can be replaced with still water, herbal teas or drinks that don’t contribute to excess gas.
3. Avoid triggers: If there are trigger foods that seem to be causing bloating, try cutting them out of the diet to see if your symptoms reduce. Dairy (in those that are lactose intolerant), gluten (in those with gluten sensitivity), and high FODMAP foods such as onions, garlic and beans are all common triggers. If you know a food diary keeps you on track then keep doing it, it’ll help you identify the foods that are detrimental to you.
4. Fiber also helps move your digestive system to do its job, and reduce constipation, so be sure to drink plenty of water.
5. Drinking enough water during the day is essential for digestion and also helps prevent bloating. Bloating may result from constipation, and water helps the food and waste move through the digestive tract.
When to See a Doctor
If you occasionally feel puffed up, it’s not necessarily a cause to worry, but if bloating occurs constantly and suddenly, that’s when you should be concerned and follow it up with a gastroenterologist. If your bloating is bad, and there’s other symptoms, like severe abdominal pain, weight loss, change in your bowel habits or if there’s blood in the stool, then see a healthcare professional to rule out anything seriously wrong, such as gastrointestinal disease, infection or cancer.
Conclusion
Bloating can be uncomfortable, but usually it’s avoidable with proper lifestyle changes. The cause of your bloating is easy to identify, and there are simple strategies like eating slower, staying hydrated, and avoiding trigger foods all of which matter. If your bloating doesn’t go away or is along with other symptoms, it’s worth seeing the best gastroenterologist in Karachi for an appropriate diagnosis and treatment plan.