What Causes Bloating and What You Can Do To Reduce It

Common Causes of Bloating

1. Overeating

Consuming large meals can stretch the stomach and lead to bloating. Eating smaller, more frequent meals can help manage this.

2. Gas Production

Certain foods, such as beans, lentils, carbonated drinks, and cruciferous vegetables like broccoli and cauliflower, can produce excess gas in the digestive system, leading to bloating.

3. Swallowing Air

Eating too quickly, drinking through straws, or chewing gum can cause you to swallow air, which can accumulate in the stomach and cause bloating.

4. Food Intolerances

Lactose intolerance and gluten sensitivity are common causes of bloating. If you suspect a food intolerance, consider an elimination diet or consult a healthcare professional for testing.

5. Constipation

When stool builds up in the colon, it can cause a feeling of fullness and bloating. Increasing fibre and water intake can help prevent constipation.

6. Irritable Bowel Syndrome (IBS)

IBS is a common condition that can cause bloating, along with abdominal pain, diarrhoea, and constipation. Managing IBS often involves dietary changes and stress management.

7. Gastroesophageal Reflux Disease (GERD)

GERD can cause bloating along with heartburn and indigestion. Avoiding trigger foods and eating smaller meals can help manage symptoms.

8. Menstrual Cycle

Many women experience bloating due to hormonal changes during their menstrual cycle. Staying hydrated and eating a balanced diet can help alleviate symptoms.

Effective Strategies to Reduce Bloating

1. Eat Slowly and Mindfully

Eating slowly and chewing food thoroughly can reduce the amount of air swallowed and improve digestion.

2. Avoid Carbonated Beverages

Switch to non-carbonated drinks like water or herbal teas to reduce gas production.

3. Monitor and Modify Your Diet

Identify and avoid foods that trigger bloating. Keeping a food diary can help track symptoms and pinpoint problematic foods.

4. Increase Fibre Gradually

A sudden increase in fibre can cause gas and bloating. Gradually increase fibre intake from fruits, vegetables, and whole grains to allow your digestive system to adjust.

5. Stay Hydrated

Drinking plenty of water helps prevent constipation and reduces bloating. Aim for at least eight glasses of water a day.

6. Exercise Regularly

Physical activity helps move gas through the digestive tract and can reduce bloating. Aim for at least 30 minutes of moderate exercise most days of the week.

7. Consider Probiotics

Probiotics can help balance the gut microbiome and reduce bloating. Foods like kombucha, kefir, and kimchi are good sources of probiotics.

8. Manage Stress

Stress can affect digestion and contribute to bloating. Techniques like yoga, meditation, and deep breathing exercises can help reduce stress levels.

Seeking Medical Help in Singapore

If bloating persists despite making lifestyle changes, it may be time to consult a healthcare professional. GUTCARE offers comprehensive services for diagnosing and treating digestive issues, including bloating, gastric pain, and abdominal pain treatment.

Conditions such as ulcerative colitis, Crohn’s disease, and hepatitis B in Singapore can also cause bloating. Accurate diagnosis and targeted treatment are essential for managing these conditions effectively.

Conclusion

Bloating can be caused by various factors, including diet, lifestyle, and underlying medical conditions. By understanding the causes and implementing effective strategies, you can reduce bloating and improve your digestive health. If you’re in Singapore and struggling with persistent bloating or other digestive issues, consider consulting GUTCARE, a specialist in gastroenterology in Singapore, for professional advice and treatment options.

Whether you’re struggling with bloating or pancreas cancer symptoms, we are here to help!

Reference(s):

https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract

https://www.healthline.com/nutrition/proven-ways-to-reduce-bloating

https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach