6 Causes of Bloating And How To Relieve it Naturally

Many individuals may suffer from stomach bloating at some point in their lives, and it can be quite unpleasant. It's the unpleasant feeling of having too much gas or fluid in one's stomach, which can lead to feelings of fullness or tightness. The severity of bloating varies, and additional symptoms like abdominal pain, belching, or a visibly swollen abdomen may accompany it.

The digestive system is an intricate set of organs and processes that aid in digestion and nutrient absorption. Bloating can occur if there is a problem with this complex mechanism. Dietary factors, lifestyle factors, gastrointestinal issues, and underlying medical illnesses all play a role in the development of this condition.

Gas accumulation in the digestive tract is a common cause of bloating. This happens when we accidentally take in air while eating or drinking, or when bacteria in the colon ferment food that has not been fully digested. Beans, lentils, broccoli, cabbage, and fizzy drinks are just some of the foods that are known to cause gas and bloating in sensitive people. Irritable bowel syndrome (IBS), lactose intolerance, and celiac disease are some of the underlying medical disorders that can contribute to chronic bloating.

Abdominal fullness, tightness, or discomfort are common indicators of bloating, however they might vary from person to person. As the body tries to get rid of the gas, some people may also suffer an increase in burping or flatulence. Bloating can be short-lived, such as after a large meal, or long-lasting and debilitating, negatively impacting daily living.

Luckily, there are many ways to reduce and control stomach gas. Making adjustments to your lifestyle, such as eating smaller, more often meals, chewing your food completely, and cutting out carbonated beverages, can help. Those suffering from IBS might find comfort in learning to recognize and avoid fermentable oligo-di-mono-saccharide (FODMAP) foods.

Seek medical assistance immediately if bloating lasts more than a few days, causes extreme pain, is accompanied by unexplained weight loss, or results in a change in bowel habits. A doctor or nurse may assess your condition, run diagnostic tests to determine the root of the problem and provide treatments that are sure to hit the mark

6 CAUSES OF STOMACH BLOATING

There are many reasons why your stomach might be bloated. Here are six of the most common things that can lead to bloating:

1. Gas Production Is Too High:

Gas buildup in the digestive tract is one of the main reasons for bloating. This can happen when we swallow air while eating or drinking, or when bacteria in the gut ferment food that hasn't been digested yet. Beans, lentils, broccoli, cabbage, onions, and fizzy drinks are all examples of foods that can make you gassy and bloated.

Too much gas production can make you feel bloated by causing gas to build up in your digestive system. When the body makes more gas than it can get rid of, it can make the stomach feel full, uncomfortable, and stretched out. Here's how too much gas can make you feel bloated:

• Air Swallowing: When we eat or drink, we may swallow small amounts of air by accident. This can happen if we eat too fast, talk while eating, chew gum, or use a straw. When you swallow air, it goes into your stomach and can cause gas to build up.

• Fermentation of Undigested Food: Some carbs in our food, like those in beans, lentils, broccoli, cabbage, onions, and some grains, are not fully broken down and absorbed in the small intestine. Instead, they go to the stomach, where bacteria ferment them into sugars. This process of fermentation makes gases like carbon dioxide, hydrogen, and methane, which leads to more gas being made.

• Unbalanced gut microbiota: The gut is filled with trillions of good bacteria that help digestion. But an imbalance in the gut flora, like when certain bacteria grow too much, can cause more gas to be made. Small intestinal bacterial overflow (SIBO) can cause an overabundance of bacteria that make gas in the small intestine, which can cause bloating.

• Intestinal Obstruction or Dysfunction: Some structural problems or diseases that affect the intestines can make it hard for gas to move through the body normally. Some examples are constipation, adhesions, or problems with the way the body moves. Bloating can happen when gas gets stuck or blocked somewhere.

• Medical Conditions: Bloating can be caused by celiac disease, lactose intolerance, and gastrointestinal problems like inflammatory bowel disease (IBD), which make it hard to digest food and make more gas.

2. Overeating

When you eat a lot of food at once, your stomach will expand, a phenomenon known as gastric distention. Feelings of fullness and discomfort may result from this stretching or distention, which contributes to bloating.

• Overeating can slow down your digestive system. The digestion process slows down and becomes more laborious when the stomach is stuffed to capacity. Because of the prolonged time it takes for food to be digested, gas and bloating may develop.

• When you eat more than you need, your body may produce less stomach acid and fewer digesting enzymes. Overfilling the stomach might cause it to stop producing the acid and enzymes necessary for proper digestion. This can prevent meals from being digested properly, which can result in excess gas and bloating.

• When you eat too much, you throw off your body's natural pattern of contractions in the digestive tract, called peristalsis, and slow the progress of food through your system. Disturbances in the digestive process can lead to sluggish food movement and the associated discomfort of gas and bloating.

• Disruption of the Balanced Bacterial Flora of the GutThe gut microbiota plays an essential role in digestion and maintaining a healthy gut environment. Eating too much, especially a diet high in processed and sugary foods, can throw off the gut's delicate balance, allowing harmful bacteria to flourish. The increased gas and bloating that can result from this imbalance can be uncomfortable.

• The diaphragm is the muscle that separates the abdomen from the chest, and when you eat too much, your stomach might press against it, causing discomfort. This pressure can make it difficult to take deep breaths, which in turn can lead to sensations of fullness and discomfort

3. Dietary Choices

Some people are more prone to experiencing bloating as a result of the foods and drinks they consume. Some people have severe gas and bloating after eating foods that are high in fermentable carbohydrates, often known as FODMAPs (fermentable oligo-, di-, mono-, and polyols). There are many examples, such as wheat, onions, garlic, apples, pears, and even artificial sweeteners.

Several factors in one's diet might cause or exacerbate bloating. Some people are more likely to experience bloating and pain after consuming certain foods and drinks. Here are several ways in which certain foods might make you puffy:

• Foods High in Gas Production Some foods are more likely to cause digestive gas than others. Beans, lentils, broccoli, cabbage, onions, and fizzy drinks are all examples. Gases including carbon dioxide, hydrogen, and methane are produced during digestion of these meals. Gas buildup in the digestive tract is a common cause of bloating and abdominal pain.

• Carbohydrates that are poorly absorbed in the small intestine and can be fermented by bacteria in the colon are known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). Wheat, rye, onions, garlic, apples, pears, and artificial sweeteners are all examples of foods that are high in FODMAPs. Because these foods undergo fermentation by bacteria, which results in gas generation, they may aggravate bloating in those with FODMAP intolerance or irritable bowel syndrome (IBS).

• Some people may have dietary intolerances that cause them to experience bloating after eating certain foods. The inability to digest lactose, a sugar found in milk and other dairy products, is one such example. Consuming foods that contain lactose might cause bloating in people who are lactose intolerant because lactose is processed by bacteria in the colon.

• High-Fat Diet: A diet heavy in fatty foods might hinder digestion. When compared to other macronutrients, fats have a longer digestion time and can slow stomach emptying. This might cause a person to feel stuffed, bloated, and uneasy.

• High dietary salt intake has been linked to fluid retention, which can cause uncomfortable bloating and edema. Sodium levels tend to be elevated in processed foods, fast food, and snacks. The fluid equilibrium in the body can be thrown off by too much salt, which can lead to swelling and discomfort.

• Consuming an excessive amount of fiber, especially if your body is not used to it, can cause gas and bloating, despite the fact that fiber is generally healthy for digestive health. Fiber increases stool size and, in big doses at once, may trigger gas and bloating.

4. Gastrointestinal Disorders

Several disorders of the digestive tract can cause persistent abdominal fullness. Stomach pain, irregular bowel movements, and gas are all symptoms of irritable bowel syndrome (IBS), which is a common cause of digestive distress. Irritable bowel syndrome (IBS), celiac disease, and small intestine bacterial overgrowth (SIBO) are just a few more illnesses that can have bloating as a symptom.

Bloating is a common symptom of a number of GI conditions. The following gastrointestinal conditions frequently accompany abdominal distention:

• Abdominal pain or discomfort, altered bowel habits (diarrhea or constipation), and bloating are all symptoms of Irritable Bowel Syndrome (IBS), a chronic illness. Irritable bowel syndrome (IBS) patients may experience bloating due to increased gut sensitivity, decreased intestinal motility, or improper gas handling.

• Crohn's disease and ulcerative colitis are two examples of IBD, or inflammatory bowel disease. These conditions, which cause inflammation in the digestive tract over time, are chronic. Inflammation, intestinal blockage, or abnormal gut motility can all contribute to symptoms of bloating.

• Disease caused by an intolerance to gluten, a protein present in wheat, barley, and rye, is known as celiac disease. Gluten causes an immunological reaction that destroys the small intestine lining in those with celiac disease. Because of the intestinal damage, this might cause malnutrition and bloating.

• When you have gastroparesis, your stomach empties more slowly than usual. It can cause gas, early fullness, and other gastrointestinal problems. Nerve injury, hormone imbalances, and even some drugs can all lead to gastroparesis.

• Overgrowth of bacteria in the small intestine, where it normally exists in smaller numbers, is called small intestinal bacterial overgrowth (SIBO). Food fermentation caused by an abundance of bacteria can cause excessive gas production and bloating.

• Chronic or recurring pain or discomfort in the upper abdomen without a clear structural cause is referred to as functional dyspepsia. In addition to early satiety, nausea, and postprandial fullness, bloating is a common symptom of functional dyspepsia

5. Swallowing Air

Bloating can be caused by swallowing air at the same time as food or liquid. This occurs when we chat too much while eating, eat too fast, chew gum, or drink via a straw. The ingested air might cause discomfort by building up in the stomach and intestines.

Aerophagia, or the practice of repeatedly swallowing large amounts of air, has been linked to abdominal distention and gas. Here is how bloating can be brought on by inhaling too much air:

When you swallow air, it travels down your esophagus, stomach, and small intestines, increasing the total amount of gas in your digestive system. This trapped air adds to the existing gas in the digestive system, which causes discomfort by increasing bloating.

• Composition of Gases: The air we breathe contains trace amounts of several gases including nitrogen and oxygen. These gases can contribute to abdominal fullness when they build up in the digestive system.

• Decreased Flatulence and Burping Normally, excess gas in the digestive tract is expelled through burping or belching. But if you take in too much air through your mouth and throat at once, you may end up bloated.

Several things can increase the probability of bloating and swallowing air:

• Eating or drinking too rapidly might increase the amount of air you ingest. Another way to get extra oxygen into the digestive system is to use a straw, chew gum, or drink a carbonated beverage.

• Talking while eating: You may unknowingly take in extra air while speaking if you talk while eating.

• Wearing dentures that don't fit or chewing gum might cause excess air to enter the digestive tract, which can lead to bloating.

• Some people, in response to fear or nervousness, have the habit of swallowing air, which can increase gas production in the digestive tract.

The following are some suggestions that may help alleviate the discomfort of gas due to swallowing air:

• Take your time chewing and sipping your food.

• Put down the straw and put away the gum.

• Be as quiet as possible when eating.

• If you tend to swallow more air than usual when you're frightened or nervous, try to break the habit.

• Keep an upright posture while eating to make swallowing easier.

6. Hormonal Changes

The change of hormones that occurs during the menstrual cycle might cause bloating in certain women. In the days leading up to menstruation, hormonal shifts can cause water retention and increased gas production, resulting in bloating and abdominal discomfort.

Multiple hormonal shifts can play a role in causing bloating in various ways. Some hormonal factors that may have a role in or cause bloating are as follows:

• In the days leading up to their period, many women feel bloating and fluid retention due to the menstrual cycle. Hormonal shifts, especially those in estrogen and progesterone levels, are a common cause of this. Water retention and stomach bloating may result from these hormonal changes.

• Pregnancy: Hormonal changes, particularly elevated progesterone levels, have been linked to digestive disturbances and bloating in some women. The gastrointestinal tract's smooth muscles are relaxed by progesterone, which slows digestion and encourages gas collection and bloating.

• Bloating can be a side effect of hormonal birth control methods such oral contraceptives. Because of their hormonal nature, these contraceptives may cause bloating in some users.

• Causes in the endocrine system: Some hormonal diseases have been linked to bloating. Insulin resistance and excess androgens (male hormones) are two symptoms of polycystic ovarian syndrome (PCOS), a hormonal condition. Some people with PCOS report experiencing bloating as a result of hormonal changes that have an adverse effect on digestion.

• Thyroid problems Metabolic regulation is critically dependent on thyroid hormones. Both underactive thyroid (hypothyroidism) and overactive thyroid (hyperthyroidism) can cause problems with eating and passing gas. In instance, hypothyroidism can impair digestion, resulting to abdominal distention and irregular bowel movements

HOW CAN YOU RELIEVE BLOATING NATURALLY

There are a number of natural treatments and changes to your lifestyle that can help relieve stomach gas. Here are some ideas for what you can do:

• Changes to your diet: Avoid or eat less of things that cause gas: Beans, lentils, broccoli, cabbage, onions, and fizzy drinks can all cause bloating, so try to eat less of them.

• Identify and remove trigger foods: Watch what you eat and see if there are any things that make your bloating worse. Foods like wheat, garlic, onions, apples, and artificial sugars that are high in fermentable carbohydrates (FODMAPs) are often trigger foods. Think about working with a qualified dietitian who specializes in digestive health to help you figure out what foods set off your symptoms and how to deal with them.

• Eat smaller, more frequent meals: Instead of eating big meals, try eating smaller meals throughout the day to keep the digestive system from getting too full.

• Chew your food well: If you chew your food the right way, it will be easier to digest and you won't swallow as much air.

• Mindful Eating: Slow down while you eat. Chew your food well and take your time. If you eat too fast, you might swallow too much air, which can make you feel bloated.

• Don't try to do more than one thing at once during meals. Pay attention to what you're eating and don't do anything else, like watch TV or use a device. Mindful eating can help your body digest food better.

Herbal Remedies:

Peppermint oil: It has been found that peppermint oil can relax the muscles in the GI system, which could help reduce bloating. You can try peppermint tea or enteric-coated peppermint oil pills, but make sure to take the right amount.

Ginger: Ginger has anti-inflammatory qualities and can help calm your stomach. Think about having ginger tea or grating fresh ginger into your food.

Beneficial bacteria can be put into the gut through probiotic supplements or fermented foods like yogurt, sauerkraut, and kimchi. This helps keep a healthy mix of gut flora. This might help with digestion and make you feel less bloated.

Stay hydrated. Drinking a lot of water throughout the day will help your stomach stay healthy and keep you from getting constipated, which can make you feel bloated. Try to drink at least eight glasses of water every day.

Physical Activity: Doing regular physical activity will help your body digest food and keep your bowels normal. Walking, yoga, and other light movements can help get rid of bloating.

Stress Management: Stress can make it hard to digest food, which can lead to bloating. You can lower your stress levels by doing things like deep breathing exercises, meditating, or doing things you enjoy.