Feeling bloated? You’re not alone. Abdominal bloating and gas are among the most common digestive complaints that doctors hear from patients.
Belly bloating bothers some people largely because of how it looks. They may think a protruding tummy makes them look “pregnant.” Some are frustrated when that swollen stomach sticks around even after weight loss. They hate having to unbutton their pants to make room for bloating.
When it comes to tummy bloating, related symptoms vary. Many people also experience heartburn, constipation or abdominal pain. Stomach bloating may persist hours after a meal. Food allergies, acid reflux, lactose intolerance and other digestive disorders could be bloating culprits. If you’re ready to get rid of abdominal bloating, here’s what you should know.
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What is stomach bloating?
The terms bloating and abdominal distension are often used interchangeably. Technically, bloating is a temporary feeling of fullness, usually due to intestinal gas; while abdominal distension refers to a visible, measurable increase in the stomach’s size. Passing gas, belching or having a bowel movement may or may not provide relief.
As someone with bloating, you know it when you have it. To find out why, you and your doctor or dietitian need to do some detective work.
What causes tummy-bloating symptoms?
Abdominal bloating and overeating. Your stomach muscle is about the size of a fist at rest, but its muscular walls can expand to accommodate large amounts of food. Until the stomach completes its work of churning and breaking down food with digestive enzymes, it’s natural to feel temporarily full after a substantial lunch or supper. Consuming smaller portions will help prevent bloating and leave you feeling better following meals.
Belly bloating and gas. Farting and belching are closely related to bloating. Belching or burping is due to swallowed air that collects in the stomach. Passing rectal gas, or flatulence, is usually a combination of swallowed air and gas caused by bacteria in your colon forming around undigested carbohydrates.
Bloating and constipation. If you’re bothered by a rock-solid stomach with abdominal pain that worsens through the day — and it’s relieved by pooping — constipation is the likely cause. With constipation, normal intestinal gas gets trapped behind slow-moving poop and builds up.
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Which foods affect bloating?
Some problem foods are more likely to cause bloating, while other foods help prevent it.
Carbohydrates. Certain carbs are more likely to lead to abdominal discomfort. These difficult-to-digest carbs are known as FODMAPs. That stands for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols.” Basically, fermentable foods are easily broken down by bacteria in the bowel, leading to gas production. Saccharides refer to certain types of sugars and fiber.
Sugars, such as lactose or fructose; and sugar alcohols, such as mannitol and xylitol (used to sweeten sugar-free candy and chewing gum) can trigger bloating symptoms. This is particularly likely in people with irritable bowel syndrome.
High-fructose foods include corn syrup, certain fruits — such as apples, mangoes, watermelon, cherries and pears — and many sodas, snacks and condiments.
Lactose-containing foods include cow’s milk, yogurt, soft cheeses, cream, ice cream, butter, custards and pudding.
It’s no myth: Beans — kidney beans, black beans, baked beans and others — really do promote gas and bloating.
Non-bloating alternatives include low-lactose cheeses like cheddar; bananas, most types of berries, pineapples, oranges and grapes; vegetables such as green beans, celery, tomatoes and potatoes; almond or rice milk and pure maple syrup.
Fiber. Insoluble fiber, which doesn’t absorb water, may help relieve bloating. Bran, seeds and fruit and vegetable skins are prime sources. Insoluble fiber speeds up poop’s journey through the intestines and limits gas production.
Soluble fiber, from processed, high-fiber cereals and snack foods, may increase bloating. Although a soluble fiber called inulin is considered healthful, it’s also been found to increase bloating and gas. Onions, garlic, wheat, bananas and some other fruits and veggies contain inulin.
Fatty foods. Greasy, fatty foods, such as fried chicken, cheeseburgers, onion rings and french fries can make you feel bloated as they linger in your stomach.
Excess salt or sodium. Foods high in salt — including many processed and convenience foods — can cause your body to retain fluid.
Carbonated drinks. Drinking soda can make you swallow excess air, and too much air in your intestines leads to bloating. However, by making you belch, fizzy drinks like seltzer might actually relieve pressure caused by gas buildup in the stomach.
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Which digestive conditions cause bloating?
Irritable bowel syndrome. IBS is a chronic condition that affects the large intestine. Abdominal pain, cramping, bloating, gas, diarrhea and constipation are all IBS symptoms. In a 2017 nationwide survey, irritable bowel syndrome affected 9 percent of participants, according to study author Dr. Rachel Pauls, who presented the findings in October at the annual conference and expo of the Academy of Nutrition and Dietetics.
Growing evidence supports the value of following a low-FODMAP diet to relieve irritable bowel syndrome, including a review of six randomized controlled trials in the March 2017 Journal of Gastroenterology and Hepatology. Consult a dietitian if you’re considering a low-FODMAP diet.
Lactose intolerance. Lactose, the sugar that’s mostly found in milk and dairy products, needs an enzyme called lactase to be digested. People whose bodies don’t produce enough lactase experience a range of abdominal symptoms, including bloating, nausea and diarrhea, after consuming foods containing lactose. A simple, noninvasive test called the hydrogen breath test can confirm lactase deficiency.
Celiac disease. An intolerance to the protein gluten, called celiac disease, can cause noticeable bloating. Foods containing wheat, rye or barley, such as pasta, bread and flour, or beer, trigger an immune response affecting the small intestine in sensitive people. It can take up to a day or two for celiac-related belly bloating to deflate. Gas may be particularly foul-smelling. Fortunately, gluten-free foods are easier to find than ever.
Acid reflux. If your upper belly feels uncomfortably bloated, especially after eating, or you feel overly full or nauseated after a normal meal, acid reflux could be the cause. Burping excessively soon after eating is another sign of this type of indigestion. Acid reflux might be particularly bad after you eat a large, raw salad on an empty stomach, because of all the roughage. Gastroesophageal reflux disease, or GERD, is a possible cause of acid reflux.
How do body type and weight relate to bloating?
Extra belly fat can contribute to bloating, even in an otherwise thin person. Possible culprits for excess abdominal fat include cigarette smoking and chronic alcohol consumption. Smoking affects where fat is deposited in the body, tending to favor the stomach. Heavy drinking has a similar effect, particularly in men. So-called “beer gut” can really occur with any type of alcohol used in excess.
In women, having an apple-shaped body type means fat is more concentrated around the midsection, as opposed to pear-shaped body types. Central obesity can be reduced with a healthy weight-loss plan. You’ll lose body fat all over, however, rather than just in your seemingly bloated midsection.
How can you get rid of bloating?
Pinpointing your personal bloating triggers is the first step. Try keeping a journal for a few weeks. Be specific about foods you eat, symptoms you experience and bowel movements, including times of day. Every detail matters, such as vitamins, alcohol and water intake, salad dressings and even midday treats like a piece of candy or two. This information will help your doctor or dietitian identify the cause of your bloating so you can make a plan to combat it.
Diet and bloating. Eliminate possible food triggers, one at a time, to see if gas and bloating improve. Look at labels to avoid ingredients that tend to bother you. Try temporarily cutting back on high-fiber foods that might boost bloating. With fiber, the key is to ramp up slowly when introducing it into your diet.
Lifestyle changes. If you’re an avid gum-chewer or hard-candy sucker, you’re more likely to swallow excess air. Quitting smoking and drinking more moderately should also help. Moving your body, like taking a walk after a meal, may relieve that feeling of fullness.
Bloating remedies. Over-the-counter products such as Mylanta Gas and Gas-X contain simethicone, which breaks down gas bubbles. Adding Beano to veggies and beans can prevent gas buildup. If you’re lactose-intolerant, enzyme supplements like Lactaid can improve your digestion.
Persistent bloating. If bloating and related digestive problems persist, your health care provider may suggest certain tests to rule out medical conditions. In some cases, antibiotics can relieve bloating from bacterial overgrowth. It’s possible that serious medical conditions may be the underlying cause of bloating. If symptoms become more frequent or severe, seek medical care.
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Stomach Bloating: How to Relieve Your Tight, Round Belly originally appeared on usnews.com
Update 12/13/17: This article was originally published on Nov. 21, 2012.
