A bloated stomach is one of those health issues that confuse even the most fit of us. Is my menstruation approaching? Did I overeat for dinner? Is this how acid reflux feels? Did I consume something that was detrimental to my health? While occasional bloating isn’t a cause for concern, if you experience it on a regular basis, it’s important to take note. “Let’s say you eat a huge meal and you’re a little bit uncomfortable or bloated, that may be considered normal in most cases,” says Kripa Jalan, Mumbai-based nutritionist and creator of Burgers To Beasts. If you eat too rapidly, you may even feel particularly full.
However, if you’re suffering digestive distress with almost everything you eat or for extended periods of time, and it’s challenging to pinpoint dietary triggers, this might be cause for concern.” Here’s all you need to know about the causes of bloating and how to avoid it.
What exactly is bloating?
Bloating is sometimes associated with water retention, “but that isn’t the case,” according to Jalan. “Bloating feels like an unpleasant, even painful, belly. It may also be defined by oedema in rare circumstances. It’s usually caused by trapped gas in the large intestine or bacterial overgrowth in the small intestine that ferments the food we consume. The bloating might subsequently be relieved by the body expelling the surplus gas or air through belching (burping) or flatulence (farting).”
Bloating Reasons
Lovneet Batra, the award-winning nutritionist and author, delves into the causes of bloating. “Excessive consumption of carbonated beverages, salty meals, dairy, raw, leafy vegetables, rajma, or chickpeas can cause bloating.” Eating too rapidly and having restless nights might also contribute to the bloated sensation.” Jalan also mentions stress as a factor. “When we are stressed, our bodies go into flight or fight mode, which slows down the digestive system.” Hidden food sensitivities and intolerances can cause bloating, or it can be a symptom of a broader health issue such as gut dysbiosis or small intestine bacterial overgrowth.”
How to Get Rid of Bloating
A bloated stomach, like other health issues with diverse causes, does not have a one-size-fits-all remedy. A few lifestyle modifications and a careful diet, on the other hand, can help limit its incidence. Both Batra and Jalan advise eating slowly and chewing thoroughly. “You’ll avoid taking in more air this way, and you’ll be less likely to overeat and contribute to extra fullness and bloat,” Jalan adds. To reduce bloating, Batra recommends maintaining a good sleep schedule, sticking to meal times, and avoiding stale foods. Exercise can occasionally aid with gas expulsion since it promotes circulation, says Jalan. Even a little stroll of 30 minutes or a restorative yoga sequence might be beneficial. In order to promote digestion, Batra concurs and advises at least a 10-15 minute stroll after meals. Probiotics and magnesium are two supplements that can aid in bowel motions, which can assist with bloating, according to Jalan. As a last option, you might want to think about following an elimination diet under the guidance of a healthcare professional to help find items that might be causing your digestive problems to worsen.
