Bloating and ways to deal with it 

Bloating happens when your belly feels swollen and it can be due to excessive gas production or disturbance in the movement of the muscles involved in the digestive system.

It causes pain, discomfort and makes your stomach feel stuffed. It is a common problem with many people due to the consumption of some foods or some ingredients to which they’re intolerant.

Common causative factors:

• Gas accumulation
• Altered gut mobility
• Overgrowth of pathogenic bacteria
• Food and carbohydrate malabsorption
• Constipation

However, for some people, it may be caused by serious medical conditions as well like IBS, Celiac disease, etc.

Ways to reduce bloating symptoms 

Bloating experience is due to increased sensitivity to food in the stomach, so do not have large meals at a time.

Look out for common food allergies 

• Lactose – main carbohydrate of milk, associated with bloating and many digestive issues.
• Fructose – intolerance to fructose-containing foods.
• Eggs – allergic to egg protein
• Gluten grains – grains like wheat, barley and rye
• Soybean – allergic to soy protein

The gut microbiota ratio gets disturbed 

• When the existence of pathogenic bacteria is more than gut-friendly bacteria, then they produce gas in the gut which leads to bloating.
• Mainly lactose and fructose are a part of a large group of indigestible carbohydrates, known as FODMAPs (Fructose Oligosaccharide, Disaccharide Monosaccharide and Polyps) should be avoided. Eg cruciferous vegetables, garlic, onion, beans, apples, pears, peaches and watermelon.
• Eliminate consumption of carbonated beverages – No flavoured soda, sweetened carbonated beverages as they contain carbon dioxide, so it relates gas once it reaches the stomach.
• Avoid these legumes like rajma, cowpea, chickpeas, soybean if you face bloating problems.

Take digestive enzyme supplements 

• Lactase enzyme – helps breakdown lactose sugar and works well for intolerant people.
• Beano – it contains the enzyme alpha-galactosidase which helps breakdown indigestible carbohydrates.

Take probiotics and prebiotic supplements 

They can help improve the bacterial environment in the gut and reduce symptoms of bloating or gas formation. Prebiotic supplements, on the other hand, help improve the growth of probiotic bacteria.

Food sources include yoghurt, curd, buttermilk in their diet.

Treat your constipation 

If you stay constipated often, it can exacerbate bloating symptoms and exercise, increasing water consumption.

REFERENCES

• Seo, A & Kim, Nayoung & Oh, Dong. (2013). Abdominal Bloating: Pathophysiology and Treatment. Journal of neurogastroenterology and motility. 19. 433-453. 10.5056/jnm.2013.19.4.433.