Understanding and Managing Bloating: Causes, Triggers, and Solutions

BLOATING

Have you ever felt bloated and uncomfortable?

Bloating is like a stormy weather in your belly – unpredictable and uncomfortable.

But understanding the forecast (triggers) and carrying an umbrella (prevention) can keep you dry and comfortable.

WHAT IS BLOATING 

Bloating is a common digestive issue characterized by a feeling of discomfort, tightness, or swelling in the abdominal area, often accompanied by gas, discomfort, and difficulty fitting into clothes.

COMMON FOODS THAT TRIGGERS BLOATING

  • Beans and legumes (e.g., beans, lentils, broccoli)
  • Cruciferous vegetables (e.g., cabbage, cauliflower, Brussels sprouts)
  • Dairy products (especially for lactose intolerant individuals)
  • Gluten-containing foods (e.g. bread, pasta)
  • High-fibre foods (e.g., whole grains, fruits)
  • Carbonated drinks (e.g., soda, beer)
  • Sugary foods (e.g., candy, baked goods)
  • Processed meats (e.g., hot dogs, sausages)

 

EATING HABITS THAT CAUSE BLOATING

  • Eating too quickly or not chewing food properly
  • Drinking through straws or consuming carbonated beverages
  • Consuming large meals or overeating
  • Not drinking enough water
  • Eating too many processed or high-sugar foods

MEDICAL CONDITIONS THAT COULD CAUSE BLOATING

  • Irritable Bowel Syndrome (IBS)
  • Celiac disease
  • Lactose intolerance
  • Fructose malabsorption
  • Small intestine bacterial overgrowth (SIBO)
  • Food allergies or sensitivities
  • Hormonal changes (e.g., menopause)

 

HOW TO FIX BLOATING

DIETARY CHANGES

  • Eat smaller, more frequent meals
  • Incorporate low-FODMAP foods
  • Avoid trigger foods
  • Increase fibre intake gradually
  • Drink plenty of water

LIFESTYLE CHANGES

  • Exercise regularly
  • Manage stress (e.g., meditation, yoga)
  • Get enough sleep
  • Avoid chewing gum or drinking through straws

SUPPLEMENTS and PROBIOTICS

  • Probiotics (e.g., Lactobacillus, Bifidobacterium)
  • Digestive enzymes (e.g., lactase, amylase)
  • Peppermint oil or tea
  • Simethicone or activated charcoal for gas relief

MEDICAL TREATMENT

  • Consult our Gastroenterologist at Hande Hospital for proper diagnosis, and call 9841011390 for an appointment.
  • Follow treatment plans for underlying medical conditions
  • Consider medication or therapy for IBS or other conditions

It’s important to note that everyone’s body is different.

Keeping a food diary and consulting a healthcare professional can help determine the best course of action for your specific bloating issues.

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