Sooner or later, in the course of life, it happens to everyone to feel bloated, or to experience that unpleasant sensation of air and pressure in the belly. Swelling is, in fact, very common, so much so that occurs in 30% of the world population!
Fortunately, it is a short-term problem in most cases and tends to recede on its own after being triggered by large meals or particular foods.
For some people, however, swelling is a chronic problem that causes moderate to severe symptoms and negatively affects quality of life.
Index
Causes of the swelling
Gas like oxygen, carbon dioxide, nitrogen and methane are introduced into the intestine through ingestion of air and the fermentation of food within the large intestine.
The increased gas in the intestines can cause abdominal bloating and tension; this can be caused by:
- Ingestion of foods that contain compounds that ferment in the colon such as fiber, alcohols cup sugar
- Food intolerances, such as al lactose and fructose
- Swallowing excess air
- Increased fluid in the intestines
- Constipation
- Imbalances in the gut microbiome or the ecosystem of bacteria that live in the gut
- Stress and anxiety
- High-fat meals
- Weight gain
- Period.
Foods that cause bloating
Many people experience abdominal bloating immediately after eating certain foods that contain high amounts of non-digestible compounds, such as insoluble and soluble fiber, sugar alcohols, and fructose.
When you eat these foods, the undigested fibers and sugars end up in the large intestine, where bacteria ferment them, leading to an increase in gas; the specific foods that can cause bloating are:
- Vegetables: broccoli, cauliflower, Brussels sprouts
- Fruit: plums, apples, pears, peaches
- Whole grains: grain, oats, wheat germ, wheat bran
- Legumes: beans, lentils, peas
- Artificial sweeteners: xylitol, sorbitol, mannitol
- Carbonated drinks
Not all people experience bloating after ingesting these foods; it may be helpful to keep a food diary in case of bloating so that you can identify which foods may be problematic.
Prevention
There are some good habits to practice on a daily basis to avoid abdominal bloating:
- Avoid constipation: get a good amount of fiber, drink a lot of water, train regularly
- Try a low FODMAPS diet: FODMAPS are poorly digestible short-chain fermentable carbohydrates that ferment in the large intestine and produce gas
- Taking probiotics: probiotics can improve the bacterial environment in the gut, which can counteract swelling
- Eat small portions: large portions stretch the stomach and lead to the collection of gases and solids along the intestines, causing bloating and heaviness
- Cut down on salty and fatty foods: a high salt intake contributes to water retention in the intestines and the feeling of bloating, while high amounts of fat retains gas
- Avoid ingesting too much air: ingesting excessive amounts of air causes swelling; chew slowly and avoid chewing gum and carbonated drinks
- Avoid rapid weight gains: Rapid accumulation of abdominal fat can increase swelling and contribute to bowel hypersensitivity.
Have you ever had abdominal bloating? How did you fight it? Let us know in the comments!
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