Relieve the Bloat: Understanding Bloating + Natural Ways to Find Comfort

8 December, 2023

Most of us are familiar with the feeling of bloating. It is a completely normal and common experience that may occur after having a meal or when our bodies are adjusting to hormonal changes. The sensation of fullness or swelling in the abdomen can be unpleasant and result in symptoms such as stomach pain, impacting on our day-to-day activities and wellbeing overall.

We'll look into the biology of bloating: its causes and symptoms, debunk the common misconceptions, and share natural remedies to help you feel your most confident and comfortable self.

What Is Bloating?

Abdominal bloating is a sensation of fullness or tightness in the stomach region, often accompanied by a visible increase in size. It's a common symptom that can result from several factors, ranging from dietary choices to underlying health conditions.

Some common symptoms of stomach bloating include a distended abdomen, a feeling of excessive gas and the need to burp or pass wind. While bloating is often temporary and harmless, it can cause considerable feelings of discomfort and distress.

What Causes Bloating?

Bloating can result from several factors, including dietary choices and underlying health conditions that may affect the small intestine.

Here are some of the most common causes:

Overeating

Consuming large quantities of food, particularly foods rich in carbohydrates, fats and sugars, can put undue pressure on your stomach and intestines. Overeating leads to slow digestion, thereby causing a feeling of bloating and discomfort. This also affects the optimal functioning of your large intestine and rectum.

Food Intolerance

Food sensitivities, including gluten or lactose intolerances, can result in several digestive issues, including stomach bloating. The body struggles to break down these substances, leading to gas production or even a buildup of undigested food, resulting in a bloated feeling.

Swallowing Air

You're likely to swallow air when you eat or drink too fast, talk while eating, chew gum or consume carbonated beverages. If you swallow too much air (a condition known as aerophagia), the excess air gets trapped in your digestive system. The trapped air can often cause excessive burping, discomfort in the digestive tract and make you feel bloated.

Constipation

A lack of regular bowel movements can cause a backup of stool in the colon, leading to bloating and discomfort. Laxatives can often help restore the normal bowel cycle and help with bloating. However, in extreme cases, it might require colonic hydrotherapy to relieve the symptoms.

Gastrointestinal Disorders

Medical conditions, including Irritable Bowel Syndrome (IBS), gastritis, Crohn’s disease, inflammatory bowel disease and ulcers, can severely disrupt your GI tract and result in bloating. These digestive disorders disrupt the normal functioning of your digestive system, including your large intestine and rectum, causing symptoms like bloating, gassiness and acid reflux.

Hormonal Changes

Especially prevalent among women, hormonal changes during the menstruation cycle can result in bloating, water retention and weight gain. Though a normal part of the menstrual cycle, these fluctuations can cause temporary discomfort.

Certain Medications

Some drugs, especially those used to treat digestive disorders, can have a side effect of bloating. These prescription and over-the-counter medications may alter the balance of gut bacteria or lead to increased gas production, ultimately making you feel bloated.

High-Sodium Diet

Diets especially rich in salt can lead to water retention and a bloated stomach. Cutting back on high-sodium foods can help alleviate this form of bloating, especially when paired with a balanced, low-sodium diet.

Gas-Producing Foods

Some foods like beans, lentils, broccoli, cabbage, onions and carbonated drinks are notorious for producing gas in the gut. Limiting or moderating your intake of these gas-producing foods can help you manage bloating more effectively.

Lack of Physical Activity

Regular physical exercise aids in moving food through your digestive system, thus reducing the likelihood of constipation and bloating. Incorporating a well-balanced exercise routine into your lifestyle is crucial for managing digestive health issues, including bloating.

How Long Does Bloating Typically Last?

Bloating can be a fleeting experience for some, while it may linger for hours or even days for others. The duration of bloating episodes can vary greatly depending on the individual and the cause.

For instance, if bloating happens due to overeating or consuming gas-producing foods, it might subside within a few hours after the body has had time to digest the food. On the other hand, bloating caused by hormonal changes, such as that experienced by some women during their menstrual cycle, may last several days.

Bloating associated with certain health conditions, such as IBS or food intolerances, can persist for longer periods. These conditions can cause chronic bloating that comes and goes over weeks or even months.

It's also important to note that lifestyle factors can influence how long bloating lasts. For example, regular physical activity can help speed up digestion and reduce the likelihood of constipation and bloating. Similarly, maintaining a balanced diet rich in fibre and low in sodium and gas-producing foods can help manage bloating.

However, it's crucial to remember that each person's experience with bloating is unique. If you're experiencing persistent or severe bloating, it's always best to consult a healthcare professional to rule out any underlying health conditions.

Are There Any Natural Remedies To Relieve Bloating?

While understanding the causes of bloating is crucial, knowing how to manage this discomfort is equally important. Here are some natural remedies and lifestyle changes that may help relieve bloating:

Peppermint Tea

Peppermint has been shown to soothe the muscles of the gastrointestinal tract, which can help reduce bloating. Enjoying a cup of peppermint tea may help alleviate symptoms of bloating. It's a comforting and delicious way to support your digestive health.

Stay Hydrated

Drinking plenty of water can help the body maintain its natural balance and prevent water retention, a common cause of bloating. Aim to drink at least eight glasses of water daily to support your digestive health. Staying hydrated can also help dilute excess stomach acid and improve overall digestion.

Move Your Body Regularly

As mentioned earlier, regular physical activity promotes the movement of gas and food through your digestive system, which helps reduce bloating and discomfort. Whether it's a brisk walk, yoga, or a gym workout, find an activity you enjoy and make it a part of your routine. Movement can also help manage stress, which is often linked to digestive issues like bloating.

Probiotics

These beneficial bacteria can help balance your gut flora and digestive enzymes, which may reduce symptoms of gas and bloating. Probiotics are found in certain foods, such as yoghurt or kefir, or in a supplement. They help restore the natural balance of bacteria in your gut, promoting a healthier digestive system.

Limit Gas-Producing Foods

Certain foods are known to produce more gas than others. Limiting your intake of beans, lentils, broccoli, cabbage, onions and carbonated drinks may help manage bloating. It's all about understanding your body and how it reacts to different foods.

Eat Slowly

Eating too quickly can cause you to swallow air, which can lead to bloating. Take your time and chew your food thoroughly to support better digestion. This simple change can make a big difference in how you feel after meals.

Try Dietary Changes

If you notice that certain foods cause you to bloat, try eliminating them from your diet to see if your symptoms improve. Common culprits include lactose, fructose and foods high in fibre. Following a low FODMAP diet may help you reduce the risk of bloating. Keep a food diary to help identify any potential triggers.

Fennel Seeds

These seeds have long been used in traditional medicine to relieve gas and bloating. You can chew on the seeds directly or steep them in hot water to make tea. Fennel's antispasmodic properties can help relax the muscles in the gastrointestinal tract, reducing bloating and discomfort.

Ginger

Known for its digestive benefits, ginger can help to reduce bloating and gas. You can add it to your meals or drink it as a tea. Ginger's natural tension-soothing properties can help relax the digestive system and relieve symptoms of bloating.

Chamomile Tea

This soothing tea can help to reduce tension in the gut, relieving symptoms of bloating. Chamomile also has antispasmodic properties, which can help relax the gastrointestinal tract muscles and relieve bloating. Enjoying a cup of chamomile tea before bed can also promote better sleep, which is essential for overall health and wellbeing.

When Should I Seek Medical Advice for Bloating?

While occasional bloating is generally common and may not warrant immediate concern, persistent or painful bloating should not be ignored, especially if accompanied by other alarming symptoms like weight loss, blood in stool or severe abdominal pain.

If you're experiencing recurrent or severe bloating, it's imperative to consult a healthcare provider or a specialised dietitian for proper diagnosis and treatment. These professionals can perform necessary tests, such as an endoscopy or stool examinations, to identify underlying conditions. They can then provide you with a personalised treatment plan tailored to manage your specific symptoms and promote digestive health.

A Final Word

Managing bloating involves a comprehensive approach that includes understanding its root causes, making appropriate lifestyle and dietary changes and seeking timely professional advice when symptoms persist.

Adding these supplements to a balanced lifestyle that incorporates a nutrient-dense diet, regular physical activity and stress management techniques can help to manage bloating effectively. At JSHealth, we're fully committed to supporting you on your unique wellness journey.

Discover our Nourish Hub for general health, dietary and lifestyle advice from our caring and professional team.

Sources:

Bloated Stomach: Causes, Tips to Reduce & When to be Concerned | Cleveland Clinic

Bloating Common Issue Among Americans: Women Were More Than Twice As Likely as Men To Report Feeling Bloated | ScienceDaily

What Happens When you Overeat | MD Anderson Cancer Center

Food Intolerance: Symptoms, Causes and Treatment Options | Cleveland Clinic

Aerophagia: Symptoms, Causes, and Treatment | Sleep Foundation

7 Types of Medication That Cause Bloating | AARP

Problems With Bloating? Watch Your Sodium Intake | Harvard Health

What Exercises Can Help Digestion? | Medical News Today

The Physiologic Effects and Safety of Peppermint Oil and Its Efficacy in Irritable Bowel Syndrome and Other Functional Disorders | NCBI Bookshelf

Water: How Much Should You Drink Every Day? | Mayo Clinic