Bloating is a normal part of digestion, but sometimes it can be uncomfortable when it occurs unnecessarily. Today, we will explore five common causes of occasional bloating and ways to reduce the discomfort.
Cause 1: Eating
When we eat, the food enters the stomach, where it is broken down into smaller pieces. It then moves to the small intestine, where nutrients are absorbed for the body to use. Anything that is not absorbed moves to the large intestine, also known as the colon, where a large community of beneficial bacteria resides. These bacteria feed on the undigested parts of food as their source of nutrition and produce gas as a byproduct. This is why we may feel bloated sometime after eating.
If you feel discomfort due to gas buildup, here are four types of food that can help reduce it:
- Ginger: Ginger is a prokinetic, meaning it helps promote digestive movement and ease pain caused by gas buildup. It’s great to add to curries, smoothies, or simply brew with hot water.
- Fennel seeds: Fennel seeds contain a compound called anethole, which can relax the digestive system, release gas, and reduce inflammation. You can add fennel to tea, or sprinkle it on soups or salads.
- Peppermint: Peppermint has a soothing effect on the digestive system. Most research on its effectiveness relates to peppermint essential oil, but there is also evidence that peppermint tea can have similar effects. A quick note for pregnant individuals: be cautious or avoid these herbs unless approved by your doctor or midwife.
- Kiwi: Kiwi contains an enzyme called actinidin, which helps break down food, potentially improving gut function and promoting bowel movements, reducing bloating discomfort.
Cause 2: Undigested Carbs
Food provides great nutrients, but some types can cause gas and discomfort if our bodies have trouble digesting them.
A common example is beans. Some people find it hard to digest beans and lentils, which can lead to bloating. This is because beans contain a type of carbohydrate called oligosaccharide. Most oligosaccharides cannot be broken down by our digestive system, so they move to the large intestine, where they feed beneficial bacteria. While this is great for gut health, it can cause discomfort due to gas production.
Cause 3: Constipation
Chronic constipation is one of the most common digestive issues, affecting hundreds of millions of people worldwide and is often accompanied by bloating and abdominal pain. If you’re not having regular or comfortable bowel movements, here are four tips that may help:
- Fiber: Fiber is the king of digestion and is found only in plant-based foods. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, swells, and forms a gel-like substance, helping soften stools and making it easier to pass. You can see this when oatmeal absorbs milk to become thick or when chia seeds swell in water—these are sources of soluble fiber. Some soluble fibers are also digested by bacteria in the large intestine, helping maintain a healthy gut microbiome.
- Insoluble fiber isn’t digested by bacteria and doesn’t swell up, but it helps add bulk to stools and promotes digestion. Insoluble fiber is abundant in foods like green beans, seeds, corn, and zucchini. Both types of fiber work together to help us digest smoothly and regularly.
- Water: Water is essential when you’re eating fiber-rich foods. If you increase fiber intake without increasing water, it can lead to constipation. Adults should aim to drink about 1.5 to 2 liters of water per day, equivalent to about 6-8 glasses. Foods like soups and smoothies also contribute to your daily water intake.
- Physical activity: Many people sit for long hours at work, and when we sit still, so do our colons. Physical activity can work wonders for digestion and help reduce bloating. Research shows that even a 10-15 minute walk after meals can offer benefits.
- Stress and the gut-brain axis: Recently, there has been increasing research on the importance of the gut-brain axis, a two-way communication system between the digestive system and the brain. Psychological or social stress can trigger digestive issues, and vice versa. When we experience stress enough to activate the “fight or flight” response, digestion may slow down, causing digestive discomfort. Exploring stress-reduction techniques can be helpful. Hormonal fluctuations can also affect digestive function, and if you’re dealing with excessive stress or hormonal imbalances, talking to a doctor or specialist can be beneficial.
Cause 4: Eating Too Much Salt
Another cause of bloating is eating too much salt. This is because salt causes the body to retain water, and this excess water weight can create discomfort.
It might sound counterintuitive, but the solution is to drink more water. Water helps flush excess salt out of the body. Drinking water has various benefits. Additionally, about 80% of the salt we consume daily comes from store-bought foods like fast food or packaged items. This doesn’t mean we can’t enjoy these foods, but we should be mindful since they are the main source of salt in our diets. Table salt, which contains iodine as we’ve mentioned before, is actually beneficial and accounts for only about 10% of daily salt intake, so there’s no need to cut it out.
Cause 5: Swallowing Air
While most of the gas in our body is created by bacteria in the large intestine, did you know that some gas also comes from the air we swallow? It’s estimated that we swallow at least one or more liters of air each day. Air can be swallowed when we eat too quickly, drink carbonated beverages, drink through a straw, chew gum, or suck on hard candy. At the very least, eating slowly and chewing thoroughly can help reduce this air intake and improve the sensation of bloating.
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