Getting Rid of Bloat: Causes, Prevention, and Relief

We've all experienced bloating at some point. That uncomfortable fullness and pressure in your belly that makes you feel sluggish and uneasy. Bloating is very common and although frustrating, it's usually not serious. With some simple diet and lifestyle changes, you can find relief.

What Causes Bloating?

Bloating is caused when your gastrointestinal (GI) tract becomes filled with gas or air. There are several things that can cause excess gas buildup:

• Eating too fast. Gulping down food causes you to swallow more air, which then gets trapped during digestion.
• Eating certain foods. Foods like beans, vegetables (especially cruciferous veggies), carbonated beverages, wheat, dairy, and artificial sweeteners can cause gas due to poor digestion, lactose intolerance, or high fructose levels.
• Constipation. When stool moves too slowly through your system, gases get trapped behind it and have trouble passing.
• Stress. When you’re stressed, your body produces more of the hormones cortisol and adrenaline. This can disrupt your digestive processes and cause inflammation.
• Hormonal fluctuations. Bloating tends to be worse around menstruation due to progesterone effects. Changes during perimenopause and menopause can also provoke it.
• Swallowing air. Habits like chewing gum, drinking through a straw, and smoking cause you to swallow excess air without realizing it.
• GI disorders. Medical conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), and acid reflux disease can all produce chronic bloating.

Lifestyle Approaches to Prevent Bloating

Making certain healthy lifestyle adjustments can help reduce bloat-provoking problems like gas, constipation, and inflammation:

• Slow down when eating. Put your fork down between bites and really chew your food well. Try setting a timer if needed. The less air you swallow, the less gas buildup.
• Avoid carbonated drinks. Skip the fizzy sodas and mineral waters which contain dissolved gases that fill your belly.
• Stay active daily. Getting regular exercise stimulates digestion and bowel motility to better pass gas and stool. Aim for 30 minutes per day of moderate activity like brisk walking. Yoga helps too, especially poses that twist or compress the abdomen.
• Manage stress levels. Chronic stress affects GI function and causes gut inflammation. Carve out regular relaxation time every day through meditation, deep breathing, massage, nature exposure, etc. This activates the parasympathetic nervous system to aid digestion.
• Get enough sleep. Not getting your 7-9 hours per night interferes with circadian rhythms and hormones that regulate bowel regularity and gastric emptying.
• Stay hydrated. Drink adequate non-carbonated fluids daily, about 2 liters or half your body weight in ounces. This keeps stool soft and bowel movements regular.

Dietary Tips to Defeat Bloat

Certain foods are notorious for inducing bloating while others can provide relief. Adjusting your diet can significantly ease discomfort:

Foods to Limit

Beans and lentils contain difficult-to-digest sugars like raffinose that can cause bloating and gas. These notoriously gassy veggies are healthy though. Rather than eliminating them entirely, try lower gas bean varieties like adzuki and mung beans. Or eat smaller portions, cook them thoroughly, and experiment to find which types you tolerate best.

Cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts also contain gassy raffinose sugars. However, they are very nutritious. To enjoy their health benefits without discomfort, cook them well and moderate your portion sizes to see if you’re able to digest them without issue.

About 65 percent of adults lack sufficient lactase enzymes needed to properly digest the lactose in most dairy products. This can result in gas and bloating symptoms after consuming them. Try eliminating all dairy foods for 2 weeks to see if it provides relief. If so, you may be lactose intolerant. Alternatively, switch to fermented dairy products like kefir and yogurt, which contain less lactose plus more probiotics to facilitate digestion. Sheep and goat's milk dairy may also be easier to digest and tolerate. Aged cheeses like cheddar and Swiss have less lactose as well.

Some individuals experience abdominal bloating, pain or other irritable bowel symptoms after eating gluten-containing grains like wheat, barley and rye. This can be due to celiac disease, non-celiac gluten sensitivity, or a wheat allergy. Eliminating them from your diet for a few weeks can confirm if gluten grains provoke your bloating.

Foods high in FODMAPs, like garlic, onions, apples, mangoes and high fructose corn syrup, contain indigestible sugars that can cause bloating and gas production in sensitive people. A low FODMAP diet helps some individuals diminish uncomfortable bloating symptoms.

Sugar alcohols such as sorbitol, xylitol and maltitol used as sweeteners in many processed foods can also provoke gas and bloating issues due to poor absorption by the body.

Fried and high-fat foods like fries, pizza, burgers and greasy chips are commonly associated with bloating symptoms. They slow digestion, contributing to more trapped gas and constipation. The high fat content can also trigger acid reflux in some people, causing stomach distension and discomfort.

Foods to Enjoy

Consuming more probiotic foods can help populate your gut with beneficial bacteria to improve digestion, relieve gas, and reduce bloating. Good sources include kefir, kimchi, kombucha, sauerkraut, miso, certain yogurts, and aged cheeses.

Prebiotics are indigestible fibers found in foods like bananas, onions, garlic, leeks, asparagus, and whole grains. They feed the good probiotic bacteria. Although prebiotic foods may initially cause more gas for some people as bacteria adapt, they help balance gut flora over the long term.

Pineapple, papaya, mango, and ginger naturally contain digestive enzymes like bromelain and papain. These enzymes help improve protein digestion, preventing excessive gas production. Additionally, herbal bitters like gentian, goldenseal, and dandelion can stimulate bile and stomach acid secretion to also minimize gas.

The menthol in peppermint teas, capsules, or essential oils has antispasmodic effects. It helps relax intestinal smooth muscle cramping and release trapped gas bubbles.

Lastly, ginger contains anti-inflammatory gingerol compounds, making it a traditional medicine for alleviating nausea, gas, bloating, and other gastrointestinal complaints. Brew some therapeutic ginger root tea by simmering freshly grated ginger.

Medical Approaches for Stubborn Bloat Relief

For moderate bloating that persists despite lifestyle and diet changes, there are several over-the-counter medications that can help provide relief:

• Activated charcoal capsules - These absorb and trap intestinal gases to relieve pressure and flatulence. Take on an empty stomach 1-2 hours before or after meals.
• Simethicone pills or liquids - Anti-foaming agents in these break up trapped large gas bubbles into smaller pieces more easily passed. Common brand names are Gas-X, Phazyme, Mylanta Gas and Maalox Anti-Gas.
• Digestive enzyme supplements – These OTC supplements supply enzymes to improve digestion efficiency and reduce gas production from undigested food. They commonly contain lactase plus proteases, lipases and amylases.
• Probiotics - Supplemental probiotic bacteria like lactobacilli and bifidobacteria strains assist with gas, bloating and abdominal discomfort in those with digestive issues like IBS. High potency broad spectrum blends offer up to 100 billion CFU probiotics.
• Peppermint capsules - Enteric-coated peppermint oil tablets allow the menthol to be slowly released in the intestines rather than the stomach. This relaxes muscle spasms and contractions.

For those with chronic, severe or recurrent bloating, prescription medications may occasionally be warranted and can be very effective when taken under medical guidance:

• Antibiotics - A short-course of rifaximin or neomycin may eradicate small intestinal bacterial overgrowth (SIBO) causing bloating, diarrhea and malnutrition absorption issues.
• Prokinetics – These GI motility regulators like low dose erythromycin stimulate coordinated muscle contractions to move stool. This prevents constipation and gas buildup behind slow transit stool in those with gastroparesis or IBS.

When to See Your Doctor

While mild occasional bloating is normal after eating certain foods, abdominal swelling and discomfort persisting daily or worsening may indicate an underlying health condition needing medical attention. See your doctor if you experience bloating accompanied by:

• Unintentional weight loss
• Persistent diarrhea
• Bloody or black tarry stools
• Fever, vomiting or severe pain
• Jaundice (yellow skin or eyes)
• Heartburn or acid reflux despite lifestyle changes
• Nutrient deficiencies suspected

Diagnostic tests like hydrogen breath testing, stool analyses, abdominal ultrasounds or upper endoscopies help determine if bloating is due to IBS, food sensitivities like gluten or lactose intolerance, infection, inflammation such as gastritis or Crohn's disease, peptic ulcers, gallstones, hormonal disorders, pancreatitis or even ovarian cancer in rare cases.

Proper treatment from your doctor along with dietary modifications can help manage chronic bloating issues for lasting relief. With some diligent yet simple lifestyle measures focused on slowly savoring meals, increasing daily physical activity, reducing stressors, and avoiding dietary triggers, you can conquer that gassy, puffy bloat once and for all!