The real reasons you’re feeling bloated and what to do about it

By Destiny Uko

Almost  everyone has experienced bloating at some point. It can be uncomfortable, sometimes even painful, and often disrupts our day. While it’s usually not serious, frequent bloating may signal an underlying condition that needs attention. 

Generally, bloating is the feeling of pressure or fullness in the stomach. This happens when the digestive system is filled up with gas, liquid, or food and can be accompanied by rumbling sounds. While it can be a stand-alone issue, bloating often goes hand in hand with other digestive symptoms like constipation or indigestion.

Common Causes of Bloating and Gas

1. Food Choices
   Certain foods are known to produce more gas when digested. These include:

• Legumes like beans and lentils, which are rich in fiber and complex sugars that ferment in the gut when eaten in large quantity
  
• Leafy vegetables like broccoli, cabbage, and cauliflower. They contain raffinose, a sugar that can lead to gas production.
  
• Carbonated drinks like soda and sparkling water can introduce extra air into your digestive tract.
  
• Onions, garlic, and artificial sweeteners can also trigger bloating in sensitive individuals.
  
• Carbohydrates: Foods like cassava, rice and starch can cause bloating, especially when eaten in large quantities and sleeping shortly afterwards 

2. Eating Habits
   How you eat is just as important as what you eat. Eating too quickly or while distracted can lead to swallowing air, which contributes to bloating. Using straws, chewing gum, or talking while chewing can also increase the amount of air you ingest, leading to gas build-up.
3. Digestive Conditions
   Bloating can be a symptom of several underlying medical conditions like Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO).

How to prevent it?

1. Adjust Your Diet: Avoid fermentable carbohydrates.Cutting back on carbonated beverages, avoiding sugar-free gums and candies, and limiting high-fat and fried foods can also reduce the chance of feeling bloated after eating.
2. Eat Mindfully: Chew slowly and take your time during meals. Avoid eating in front of the TV or while working, as distractions can lead to overeating or swallowing air. Being present while eating improves digestion and reduces the likelihood of bloating.

3. Stay Active: Regular exercise keeps your digestive system moving and helps reduce bloating. Even a 10- to 15-minute walk after meals can support digestion and prevent gas build-up.
4. Avoid sleeping immediately after meals: Lying down too soon after a meal can slow digestion and increase the likelihood of bloating

Relief Tips

1. Herbal Teas

2. Peppermint tea is well-known for relaxing the digestive tract muscles and easing gas pains.
   
3. Ginger tea aids in digestion and can reduce bloating, especially after large meals.
   
4. Stay Hydrated
   Water supports digestion by helping food move smoothly through your intestines. It can also prevent constipation, which is a major cause of bloating.
5. Light Exercise
   Gentle activities like yoga, stretching, or walking can relieve gas and promote better digestion. Avoid lying down immediately after eating, as this can worsen bloating.

When to See a Doctor

Occasional bloating is normal, but if it becomes chronic or severe, you should see a healthcare provider. Warning signs include:

1. Bloating that doesn’t go away

2. Severe or sharp abdominal pain

3. Unexplained weight loss

4. Blood in stool
   

These signs could indicate serious gastrointestinal conditions and should be evaluated promptly. 

Final Thoughts

Bloating and gas are common but manageable digestive issues. By understanding the causes and making small changes in diet and activity levels, you can find real relief. Listen to your body, stay consistent with healthy practices, and don’t hesitate to seek medical advice if symptoms persist.