Bloating is usually associated with the feeling of fullness and discomfort in the abdominal area. When gas or air fills up the gastrointestinal tract, such as when you drink fizzy cola, bloating occurs.
Apart from the discomfort, bloating may also come with burping, belching, tummy aches, and flatulence. While it’s generally nothing too serious, it can get to a point when it becomes painful enough to distract or keep you from doing your regular activities.
Causes of Bloating
There are a variety of factors that could trigger bloating, the most common being digestive issues. When bowel movement is irregular, excess gas may also build up adding to the discomfort.
Too much sodium and sugar also contribute to bloating, as well as the intake of carbonated drinks, like soda. At the same time, the lack of fiber, which helps facilitate better bowel movement, leads to it as well.
Outside of diet and nutrition, the other thing that could lead to bloating is hormonal changes. Women, for example, tend to become bloated before and during their monthly menstrual cycle because of the changes in their hormones.
Some people tend to be more prone to bloating because of one or all of these reasons. That’s not to say that it cannot be avoided, though. Below are some steps you can take to avoid and alleviate bloating.
Balance Hormones
If the cause of your bloating is hormonal, consult with an expert of hormone balancing, such as Dominique Fradin Read. Hormonal balancing treatments can provide relief, especially for women who tend to suffer from pain and discomfort before and during their premenstrual cycle. With balanced hormones, the triggers can be mitigated.
Eat More Fiber
Incorporating more fiber in your diet can help improve your gastrointestinal health and thus, consequently, also helps keep you from getting bloated. However, do take note that you should do this gradually, especially if fiber isn’t usually a staple for you. Too much fiber intake too fast, too soon can also lead to stomach upset and even more bloating.
Anything beyond 70 grams of fiber daily can already lead to serious effects. For women, take note that the daily recommended amount of fiber intake is 25 grams, while for men, it’s at 38 grams. Whole grains, vegetables, nuts, and fresh fruits are good sources of fiber.
Control Gas and Air Coming In
Drinking carbonated or fizzy drinks can cause gas and air buildup in your gastrointestinal tract. Did you know, however, that the simple act of eating or drinking too quickly can also lead to the same results? Not chewing properly can cause the air that gets into your mouth to be trapped and build up as it is pushed down to your stomach; the same goes for drinking water too fast. Chew your food slowly to avoid air and gas build up.
These are some of the basic things you need to watch out for to avoid bloating. Seek help from your doctor to address it effectively before the discomfort gets worse.
Although I agree with all of these reasons for bloating there also can be a psychological component. A lot of stress can also lead to bloating and intestinal problems.
This was super informative to read and I thank you for sharing this one. I will keep this in mind when I am eating sometimes I think I eat too fast.
This is a lot of good information and I am going to share this with my sister. She has these problems a lot.