If you often think – “Why am I so bloated?”, you are not alone. Bloating is caused when the stomach stretches due to the build-up of excess gas and fluid in the intestine. Once the stomach reaches its stretching limit, it starts putting pressure on the abdomen, causing discomfort and a bloated feeling.
Here are some of the most common causes of bloating, along with some potential tips to get rid of the uncomfortable condition sooner rather than later.
What Causes Bloating?
Bloating can be caused by different factors. Gas tends to build up in your gut when you eat a lot of salty food and carbohydrates, swallow a lot of air when you eat too fast, or drink a lot of fizzy drinks.
Bloating can be caused by other problems, too, including:
- Constipation
- Coeliac disease
- Food intolerance
- Irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD)
- Hormones, due to your period or during menopause
- Helicobacter pylori infection
- Some medications
- Gaining weight
- Stress and lack of sleep
Symptoms Related To Bloating
Symptoms of abdominal bloating can also be accompanied by:
- Cramps
- Burping
- Diarrhea
- Constipation
- Swelling
- Gas (flatulence/farting)
Treatments To Prevent/Relieve Bloating
Bloating usually goes away by itself. However, treatment for bloating depends on the cause of your bloating and the symptoms associated with it. Certain lifestyle changes, along with medications, can help.
Lifestyle changes
Tick out any food items that make you feel bloated/worsen it and try to avoid them. You may also need to try an elimination diet plan to find out which food or foods are causing your problems. Your doctor or dietitian can help you with this.
You may need to cut down on:
- Salty foods
- Carbohydrates
- Fizzy drinks
- Onion or garlic
- Wheat
- Rye
- Lactose products
- Fruits
If you have constipation along with your bloating, try:
- Including more high-fiber foods such as fruit, vegetables, and whole grains in your diet.
- Increasing the amount of water that you drink daily.
- Exercising regularly.
If you have IBS/IBD, following a high-fiber diet and low-FODMAP diet may help. This may involve cutting out:
- Certain dairy products
- Wheat and other grains
- Some fruits and vegetables
Consult with a health professional, such as your doctor or a dietitian, before starting any diet.
Other lifestyle changes may include:
- Avoiding chewing gum. Chewing gum can lead you to swallow extra air, which in turn can cause bloating.
- Eating slowly and avoiding drinking through a straw.
- Cutting down on processed and fatty foods.
- Drinking more water.
- Limiting alcohol consumption.
- Avoiding overeating.
Medications
Talk to your doctor if lifestyle changes and dietary interventions don’t relieve your symptoms of bloating. Your doctor may also suggest medical treatments to help with your bloating. Treatments may include using antibiotics, antispasmodics, antidepressants, or vitamins and supplements, as per your condition.
You may also get prescribed hormone therapy if your bloating is caused by menopause. Laxatives may be recommended to relieve constipation and reduce bloating.
If the bloating is caused by any medical conditions such as coeliac disease or any infection, you may need to follow a strict diet to help prevent bloating and other symptoms. A dietician can help you with this.
How Long Can Bloating Last?
If your bloating is due to something you ate or drank or due to hormone fluctuations, it should not get worse with time and start to ease within a few hours to a day or two. Constipation-related bloating symptoms won’t go until you pass your stool. Drinking enough water, chewing your food well while eating, and exercising regularly can help with mild constipation and relieve bloating.
When To Contact A Doctor?
Rarely, bloating is a sign of something more serious. A person should see a healthcare professional if the bloating or gas is associated with:
- Intense pain
- Fever
- Vomiting that lasts for over 24 hours
- Difficulty keeping food down
- Bloody stools
- A physical injury
- Rapid abdominal swelling
- Surgery
- Liver or kidney failure
Conclusion
Abdominal bloating can be upsetting and even painful. For most people, this can be treated at home with lifestyle changes, OTC medications, and prescription medications. However, a person should consult with a doctor if the symptoms worsen or do not go away after a few days.
For specific guidance, it’s important to consult a qualified healthcare professional who is familiar with your individual circumstances. Make sure to thoroughly discuss treatment options available with your physician. When prescribed medication, inform your physician about all other drugs or supplements you are taking, whether they are prescription or over-the-counter.
References
Hasler, W. L. (2006) ‘Gas and Bloating’, Gastroenterology & Hepatology, 2(9), p. 654. doi: 10.1007/978-1-4939-1498-2_10.
Naseri, M. et al. (2016) ‘Bloating’, http://dx.doi.org/10.1177/2156587215622915, 21(2), pp. 154–159. doi: 10.1177/2156587215622915.
Seo, A. Y., Kim, N. and Oh, D. H. (2013) ‘Abdominal bloating: Pathophysiology and treatment’, Journal of Neurogastroenterology and Motility, 19(4), pp. 433–453. doi: 10.5056/JNM.2013.19.4.433.
