Reviewed by Melissa Conrad Stöppler, MD on Wednesday, September 13, 2017
Digestive Health: Why Am I
Bloated?
This tool does not provide medical advice.
Digestive
Health: Why Am I Bloated?
What Is Bloating?
Distended abdomen,
feeling like you ate too much, feeling like you are full of excessive gas. What
causes these symptoms? There are many reasons for a swollen belly that feels
too full. Several health conditions including irritable bowel syndrome, acid reflux,
and celiac disease may cause it. Certain foods and beverages may also lead to
the uncomfortable symptom. Often, bloating is not a cause for concern. Other
times it may be a sign of something potentially more serious. The underlying
causes of bloating are varied. Read on to discover what may be causing your
symptoms.
What Causes Excess Gas?
Many
people who feel as though they have excess gas may have increased levels or
just an increased sensitivity to it in the gastrointestinal tract. Passing gas,
bloating, burping, and belly pain and discomfort are common sensations in those
who feel like they have excess gas. These symptoms may be due to a variety of
conditions. Health problems including small intestinal bacterial overgrowth
(SIBO), gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS),
and difficulty digesting certain types of carbohydrates may all contribute to
gas build up. Other conditions like abdominal hernias, masses in the GI tract,
abdominal adhesions, and dumping syndrome can affect the way gas moves through
the intestines.
It Can Increase Symptoms
Where
salt goes, fluid follows. Everyone needs some amount of sodium in their diet
because it is a critical electrolyte in the body, but too much salt is
detrimental to health and can make you bloat. Do not add extra salt when you
prepare meals. Most people get more than the maximum recommended amount of
sodium every day, the majority of which comes from foods that are processed or
from a restaurant. Excess sodium increases the risk of high blood pressure,
which puts you at risk for cardiovascular events like heart attack and stroke.
The Dietary Guidelines for Americans recommends that adults consume no more
than 2,300 milligrams of sodium per day.
Eat in Moderation
Overeating Makes You Bloat
Your
stomach is approximately the same size as your fist and it stretches when you
eat. If you overindulge, you will feel uncomfortable and bloated. Avoid stomach
bloating by pacing yourself at mealtime. If you need some help, here are some
tricks. Use smaller plates to encourage yourself to stick to reasonable portion
sizes. Chew thoroughly and really enjoy every bite. Avoid distractions like TV
while you're eating. Enjoy meals at the dining room table with friends or
family. Concentrate on your meal and pay attention to your body's signs that
alert you when you are full.
Fizzy Drink Dangers
Carbonated drinks
including soda, sparkling mineral water, champagne, beer, and seltzer are full
of bubbles that can make you bloat. Drinking these beverages can lead to gas
bubbles in your digestive tract. Belching can get some of it out, but gas that
reaches your intestines will make you bloat. From here, the only way to expel
it is through the anus. In addition to the carbonation, sodas are loaded with
sugar that can provoke bloating. High fructose corn syrup and artificial
sweeteners are especially bad, too. Drink flat water instead of carbonated
drinks to cut down on belching.
Slow Down At Mealtime
Eating
too fast is a common cause of abdominal bloating because it results in
swallowed air. Once that air reaches the intestines, you may feel pain and be
bloated. The stomach stretches as you eat and sends signals to the brain
alerting you that you are full. However, it takes about 20 minutes for the
stomach to alert the brain, so you could be overeating and swallowing lots of
air before you feel uncomfortably full. Slow down, chew thoroughly, and enjoy
your meals. Drink enough water and stay hydrated to help ensure healthy digestion
Constipation
Irregularity Causes Symptoms
If
you miss a bowel movement or are irregular, you may feel bloated. Certain foods
may contribute to constipation. If you struggle with irregularity, cut back on
dairy products like ice cream and cheese, fast food, meat, and foods that are
processed, prepared, fried, or high in fat. A diet low in fiber can trigger
constipation. Not drinking enough water, stress, and dietary changes can lead
to constipation, too. Drink more water, get some exercise, and add fiber to
your diet to help get things moving again. Over-the-counter medications can
help with an occasional bout of constipation, but long-term reliance on these
medications is not a good idea and may signal an underlying health issue that
needs medical evaluation.
Lactose Intolerance
Some people cannot digest a sugar in dairy products called
lactose. Lactose intolerance leads to gastrointestinal symptoms like gas,
bloating, diarrhea, and abdominal pain. Some people who have the condition may
be able to indulge in milk, cheese, yogurt, and ice cream as long as they take
a digestive enzyme that aids in the breakdown of lactose beforehand. Others do
best by avoiding dairy products altogether. Inability to break down lactose is
not the same as a dairy allergy. Symptoms of dairy allergy may include
vomiting, hives, and even bloody stoolsWeight Gain
Weight gain, especially
around the abdomen, can make you feel bloated. Excess weight puts pressure on
your stomach, giving it less room to stretch at mealtime. If you are overweight
or obese, ask your doctor to help design a weight loss plan that incorporates
healthy eating and physical activity to shed pounds. The doctor may recommend
eating a low-fat, reduced-calorie diet to shed pounds. Excess weight around the
abdomen also ups the risk of gastroesophageal reflux disease (GERD), a disorder
that causes burning stomach acid to back up into the esophagus.
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Be Mindful of Fats
Fat
is a necessary macronutrient the body uses to insulate nerves, make hormones,
and build cell structure. Excess fat is a problem because it takes a long time
to break down and may cause digestive discomfort and stomach bloating.
Ingesting too much may also lead to weight gain. If pounds gained end up around
your abdomen, you may have additional pressure and discomfort in your
midsection. Moderate your intake of fatty foods and watch your waistline to
minimize bloat.
Menstrual Symptoms
Hormones Play a Role
Premenstrual syndrome (PMS) results in fatigue, irritability, and
aches and pains the week prior to a woman's period. It also causes fluid
retention which can feel like a bloated stomach. Hormones are likely
responsible for the change in fluid balance during a woman's period. Even
though a woman may crave salty or sugary snacks during her period, she should
avoid these as they increase fluid retention. Exercise cFODMAPs
Fermentable
oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are
small carbohydrates and sugar alcohols that are found in certain foods.
Fructose, galacto-oligosaccharides (GOS), fructans, lactose, mannitol, and
sorbitol are FODMAPs. Bacteria located in the end of the small intestine break
down these carbs. People who are intolerant of FODMAPs may experience abdominal
pain, bloating, excessive gas, and fluid retention after consuming foods that
contain them. Garlic, asparagus, pears, peaches, mangoes, rye bread, and wheat
pasta all contain FODMAPs. Keep track of what you eat and your symptoms in a
food diary to identify things that may be problematic for you.
an also decrease pain and
bloating.
Celiac Disease
Gluten
is a protein that is found in certain grains including wheat, rye, and barley.
Some people develop an immune reaction against gluten and this in turn leads to
damage to the lining of the intestine. People who have this condition, known as
celiac disease, may experience abdominal pain, diarrhea, weight loss, gas, and
bloating. Damage to the intestinal lining may affect digestion and the
absorption of nutrients. People with untreated celiac disease may suffer from
osteoporosis, infertility, migraines, intestinal cancer, and other serious
health conditions. Celiac disease cannot be cured, but it can be managed by avoiding
foods that contain gluten.
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