Bloating is among the most common complaints in digestion, affecting everyone from time to time. And that sensation of fullness, pressure or swelling in the abdomen can occur following meals, during hormonal changes or even without explanation. Though an occasional bout of bloating might be normal, frequent or severe bloating can interfere with your daily activities and might also signal an underlying health issue.
What makes bloating so difficult is that it’s not one condition but a symptom that has numerous possible causes — ranging from dietary choices and eating behaviours to gut imbalances and stress. For some, it might be as straightforward as swallowing too much air when you eat fast. For others, it could be food intolerances, constipation, or sensitivity to specific ingredients.
“There are many times that bloating acts as the body’s signal for a digestive imbalance,” Dr Sanjana Narang, a Mumbai-based gastroenterologist, explained to Moneycontrol. "Finding the true cause is important to obtaining adequate relief. After individuals learn their triggers — be they diet, lifestyle, or stress-related — they can make simple changes for rapid improvement", says Dr Narang.
Here, she lists eight common reasons for bloating and easy steps to prevent unpleasant belly distension immediately.
Also Read: The gut-brain connection: Boost your brain power with a healthy gut microbiome Overeating
These large meals simply stretch your stomach and cause you to have gas build up and pressure.
Quick Relief: Eat small, balanced meals and chew thoroughly.
Eating Too Quickly
Hurried meals lead to you swallowing extra air, aggravating bloating.
Fast Fix: Slow down, chew your food well, don’t speak with your mouth full.
Gas-Producing Foods
Beans, broccoli, cabbage and carbonated beverages are common causes of gas.
Fast Fix: Avoid these foods before big things, and sip peppermint tea to ease digestion.
Food Intolerances
For sensitive individuals bloating can also occur from lactose, gluten, or artificial sweeteners.
Fast Relief: Maintain a food diary, eliminate triggers and experiment with such substitutes as lactose-free milk.
Constipation
The end result: When stools back up, we get bloating and discomfort.
Quick relief: Add fibre to your diet gradually, drink plenty of water and stay active.
Hormonal Changes
Bloating before and during periods is common in women caused by hormonal changes.
Quick Fix: Hydrate, cut back on salty foods and experiment with light exercise to help alleviate water retention.
Stress and Anxiety
Emotional tension impacts digestion and can cause more gas to be retained.
Fast Relief: Use deep breathing, yoga or short walks to calm the gut.
Also Read: Chronic stress can hurt your gut health, follow these expert-approved tips to stay happy
Imbalance of Gut Bacteria
Chronic bloating can result from an overgrowth of bad bacteria in the gut.
Quick Relief: Consume probiotic-rich foods, for example a kefir shot or sauerkraut.
FAQs on Causes and Quick Fixes of Bloating:
1. What are common causes of bloating?
- Common causes include overeating, eating too quickly, gas-producing foods, food intolerances, constipation, hormonal changes, stress, and an imbalance of gut bacteria.
2. How can I manage bloating caused by gas-producing foods?
- Avoid these foods before big events and sip peppermint tea to ease digestion.
3. How can I relieve constipation-related bloating?
- Gradually add fibre to your diet, drink plenty of water, and stay active.
4. What are quick fixes for hormonal changes causing bloating?
- Hydrate, cut back on salty foods, and try light exercise to help alleviate water retention.
5. What should I do for bloating caused by an imbalance of gut bacteria?
- Consume probiotic-rich foods, like a kefir shot or sauerkraut.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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