What Is Bloating (and How to Prevent It)
My favorite game that I play during the holidays is a game where I compete with myself, testing my limits, forcing myself to see how much food I can eat without exposing myself to serious discomfort. How can I win? Well, this is a delicate game that requires careful strategy (and Lactaid). However, I don’t always win. Many times I was left at the dinner table, hands gently resting on my stomach, and moaning so that everyone would hear about how bloated I was. Isn’t this game fun for the whole family?
“Bloating” is often used as a general term whenever your stomach is full, contracted, or swollen. But what do we really mean when we call ourselves bloated? Let’s take a look at why bloating occurs and how you can prevent it this holiday season.
What is bloating
First, what bloating is not: bloating is not belly fat. Bloating is not the same as water retention (although the descriptors are used synonymously). Bloating is not a reason to feel guilty about eating enough delicious food.
Most people use bloating to describe a feeling of fullness, constriction, or bloating in the abdomen, which can range from mild discomfort to downright painful. And, to the delight of others, bloating is often accompanied by gas, belching, and rumbling in the stomach.
A number of factors can lead to bloating, such as constipation, sensitivity to food, or swallowing too much air. Simply put, according to Healthline , bloating most often occurs when you have excessive amounts of solids, liquids, or gas in your digestive system. However, what ultimately turns out to be excessive will vary from GI tract to GI tract, so it is difficult to correctly identify what may be causing bloating.
So, instead of relying on “quick fixes”, which are usually nothing more than a placebo effect, here are the most common causes of bloating and what you can do to avoid that bloating feeling.
Too much too fast
Not all feelings of fullness are necessarily bloating. In fact, the discomfort from bloating may not be from too much solid food, but from swallowing too much air. This can happen when you have a lively conversation and swallow air between bites. Other culprits are sodas, chewing gum, and drinking through a straw.
Yet at least , that’s how to eat slowly , so as not to upset the digestive system due to the large amount of gas, solid or liquid at the same time.
Good old constipation
Bloating and constipation often go hand in hand. Luckily, we have a handy guide full of tips on how to get your systems running smoothly , like drinking a hot drink or switching to high fiber foods (more on that soon).
Possible allergies and intolerances
Another common cause of bloating is some food sensitivity. When you eat intolerable foods, it can cause excess gas, bloating, and other symptoms. Earlier, we showed you how to determine which foods might be hurting you. (Related: What is gluten ?) (Please read this in Jerry Seinfeld’s voice).
Common disorders that lead to bloating include lactose, fructose, wheat, gluten, and eggs. Both lactose and fructose are part of a larger group of carbohydrates called FODMAPs , which commonly cause bloating and other digestive symptoms, especially in people with irritable bowel syndrome .
If you’re trying to identify specific foods that may be causing bloating, consider keeping a food diary to help you identify patterns in what you eat and how your body responds to it.
Sudden increase in fiber intake
Even if you don’t have a specific food intolerance, foods high in fiber can cause a lot of gas to develop in almost anyone. These include legumes such as beans and lentils and cruciferous vegetables such as broccoli. While increasing your fiber intake can help relieve constipation, the chances are that it will initially lead to excess gas that needs to be flushed out.
Pay attention to sugar alcohols
Another minor but underestimated culprit: sugar alcohols , which are commonly found in sugar-free foods and chewing gum. They have been found to lead to digestive problems when consumed in large quantities.
Try digestive enzyme supplements for immediate relief.
There is no magic food or bloating pill. So-called natural remedies like peppermint oil are usually nothing more than a placebo.
However, depending on the cause of the bloating, some over-the-counter digestive enzyme supplements may help. For example, taking lactase enzymes can help alleviate the problem if the problem is lactose intolerance. Likewise, Beano is a great option to help break down gas-causing foods (such as those containing dietary fiber).
The key to preventing bloating for long-term relief is identifying what is causing you to get it. The food diary mentioned above is a helpful tactic to deal with your bloating. Likewise, chances are good that our tips for dealing with constipation will also give you ways to relieve bloating. However, if you have chronic bloating, you can talk to your doctor about your symptoms. Otherwise, good luck on your holiday food trips. A small plaque after Thanksgiving can be worn as a badge of honor.