A bloated stomach is one of those health concerns that leaves even the fittest of us lost. Is my period near? Did I eat too much for dinner? Is this what acid reflux feels like? Did I eat something that doesn’t work for my body? While a certain amount of bloating that occasionally occurs isn’t a cause for concern, if you feel it more often than not, it’s worth taking note. Kripa Jalan, Mumbai-based nutritionist and founder, Burgers To Beasts, explains: “Let’s say you eat a huge meal and you’re a little bit uncomfortable or bloated, that may be considered normal in most cases. Sometimes you may even feel unusually full if you eat too quickly. But, if you’re experiencing digestive distress with most things you eat or for prolonged periods, and it’s hard to identify food triggers, that could be a cause for concern.” Here’s everything you need to know about why bloating occurs and what you can do to prevent it.
What is bloating?
Bloating is often confused with water retention, “but that isn’t the case,” says Jalan. “Bloating feels like an uncomfortable, and sometimes even painful belly. In some cases it could be characterised by swelling as well. It’s generally a condition caused by trapped gas in the large intestine, or an overgrowth of bacteria in the small intestine that’s fermenting the food we’re eating. The body could then potentially release the bloating by releasing the extra gas or air via belching (burping) or flatulence (farting).”
Causes of bloating
Award winning nutritionist and author Lovneet Batra dissects the reasons why bloating may occur. “An excessive intake of carbonated drinks, salty meals, dairy, raw, leafy vegetables, rajma or chickpeas can cause uncomfortable bloating. Eating too quickly and disturbed sleep can lead to the inflated feeling as well.” Jalan lists stress as a contributor as well. “When we’re stressed, our body is in flight-or-fight mode which causes the digestive system to slow down. Hidden food sensitivities and intolerances can also trigger bloating or it could occur as a sign of a larger health concern like gut dysbiosis or small intestinal bacterial overgrowth.”
How to reduce bloating
Like most health concerns with multiple causes, there isn’t a one-size-fits-all solution to a bloated stomach. However, a few lifestyle changes and a mindful diet can help reduce its occurrence. Both Batra and Jalan recommend eating slowly and chewing your food properly. “This way you’ll avoid taking in more air and you’re less likely to overeat and contribute to added fullness and bloat,” explains Jalan. Batra also suggests ensuring you have a healthy sleep routine and set meal timings and avoiding stale foods to curb bloating. “Exercise is also helpful in expelling gas in some cases as it improves circulation,” adds Jalan. “Even a simple 30-minute walk or restorative yoga flow can help.” Batra agrees and recommends at least a 10-15 minute walk post meals to improve digestion. “On the supplement front, probiotics and magnesium can help with bowel movements and may consequently help with bloating,” says Jalan. “As a last resort, you may want to consider doing an elimination diet under the supervision of a healthcare practitioner to help identify foods that could be exacerbating your digestive issues.”
As featured in: Vogue India