We’re all familiar with that horrible feeling… When your stomach feels all swollen and tight, like it’s about to explode. And, if that’s not enough, your tummy looks like you’ve just eaten a whole watermelon!
You’ll be glad to hear that bloating and gas is one of the most common digestive complaints, with nearly half the population experiencing it in one way or another. But, what can cause it, and how can you make it better?
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Common causes of gas and bloating
There are several different factors that may contribute to your bloating and gas. The most common, however, is dietary triggers. For instance, high-fiber foods like beans, lentils, broccoli, and cabbage tend to produce gas, even though they’re super healthy for you.
Similarly, starchy foods like potatoes, bread or pasta are known for being difficult to digest due to the complex carbs in them, leading to bloatation. Another common issue is lactose intolerance, which stems from insufficient lactase enzymes to break down the sugar in milk.
Beyond food, gas and bloating can be caused by poor habits and lifestyle, such as eating too quickly, which makes you swallow a lot of excess air, or drinking sparkly (carbonated) beverages. Moreover, imbalances in gut microbiota may also be a big reason for it, as, of course, it could be a sign of other underlying conditions.
Dietary and lifestyle adjustments
With diet being one of the biggest causes of bloating and gas, the first step is always identifying what foods trigger you. You can do so by keeping a detailed food diary for a week or two, including notes about your digestive wellbeing each day. This way you can figure out which ingredients have caused symptoms and start lowering them in your diet.
Keep in mind, however, that some of these foods are not bad for you. In fact, fiber is a necessary part of our daily diets, so you do not want to stop eating beans all together. However, introducing it to your body gradually, at smaller amounts, can help deal with unwanted discomfort.
Additionally, there are certain foods that are difficult to avoid or you want to treat yourself to once in a while, like pasta and pizza. If that’s the case for you, several options exist to calm your digestive system after such meals. For starchy foods, for example, you may get the fast-acting over-the-counter Starchway supplements, whereas lactase tablets are available to help with lactose intolerance.
But, as we’ve already established, diet is not the only reason for bloating. An overall healthier lifestyle can also help deal with digestive issues. Therefore, try and adopt such lifestyle habits as regular exercise, drinking plenty of water, eating mindfully, chewing your food thoroughly, and not laying down straight after food.
When to seek professional medical advice?
While bloating and gas are often manageable independently, persistent issues should always be checked by a medical professional. This is particularly important if you have already tried all of the above tips and none of them seem to work for you. Crucially, if your bloating is accompanied by worrying symptoms like weight loss, blood in your stool, persistent abdominal pain or big changes to your bowel habits, seek advice immediately.
