Bloating: What can you do about a bloated stomach?

What is bloating or bloated stomach?

Bloating is a condition in which the stomach feels full and tight due to excessive gas accumulation in the gastrointestinal tract. This phenomenon can lead to a significant expansion of the stomach, giving an uncomfortable feeling of being ‘bloated’.

Although bloating is a common and widespread phenomenon, often associated with certain diets or eating habits, it can also be a symptom of various digestive diseases or sensitivities. (Source: Sundhed.dk).

The physiological process behind bloating

Normally, the digestive system produces and releases gas as part of the natural breakdown of the foods we consume.

Gas is either released through belching and flatulence (farting) or absorbed in the intestines – however, an overproduction of gas or an obstruction to gas escape can lead to bloating.

This condition can be associated with varying degrees of pain, depending on the amount of gas, the sensitivity of the intestines, and how tightly the intestines are stretched to accommodate the extra gas.

Common triggers of bloating

Bloating can be triggered by a number of factors, such as the following very typical and widespread triggers:

• Digestive disorders: Conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and celiac disease can lead to chronic bloating.
• Diet: Eating foods that are difficult to digest (such as certain carbohydrates, spicy foods, fatty foods), or foods that naturally produce gas (such as beans and cabbage), can increase gas production.
• Bad eating habits: Eating too quickly, talking while eating, or drinking from a straw can increase the amount of air swallowed, which can also lead to bloating.
• Food intolerances: Intolerance to certain foods such as lactose or gluten can result in bloating after consuming these foods.

When is it a concern?

While bloating is often more of an annoyance than a sign of serious illness, recurring or persistent bloating should be evaluated by a healthcare professional to rule out possible underlying conditions that require treatment (Source: National Health Service).

By understanding what bloating is and how it affects the body, you can better navigate and manage this common but often distressing condition.

Deeper insight; the causes of bloating

Understanding the causes of bloating is essential to managing and preventing this uncomfortable condition. Here are some key factors that can contribute to bloating in addition to the general triggers mentioned earlier:

Gut microbiota: Your gut flora plays an important role in how your body digests food. An imbalance in these microorganisms can lead to increased gas production and bloating, so changes in diet, stress, or antibiotics can disrupt this balance and cause symptoms.

Physical inactivity: Regular physical activity helps stimulate bowel movements and can therefore improve gas passage and reduce bloating. A sedentary lifestyle can therefore also worsen the feeling of bloating.

Stress and anxiety: Psychological factors such as stress and anxiety can significantly affect your digestion, as the body can respond by slowing down or changing the digestive process when you are stressed, which can lead to bloating.

Disturbances in eating and drinking habits: In addition to eating too quickly, consuming very hot or very cold drinks can also contribute to bloating, as temperatures can affect the speed and efficiency of digestion.

Medical conditions: In addition to the digestive disorders already mentioned, other medical conditions such as diabetes, thyroid disease, and autoimmune disorders can also play a role in the development of bloating. These conditions can affect how the body metabolizes food and handles waste products.

Bloating, stomach pain, and nausea

Bloating is often not just limited to the feeling of a bloated stomach; it can also be accompanied by discomfort such as abdominal pain and nausea, which can further reduce quality of life. Sometimes, severe bloating can even lead to shortness of breath, as the increased pressure in the abdomen can press on the diaphragm and affect the lungs’ ability to fully expand. (Source: Healthline).

Stomach pain
Abdominal pain related to bloating typically occurs because gas and air build-up stretch the intestinal wall. This can cause anything from mild discomfort to sharp, cramp-like pain, depending on the amount of gas and the individual’s sensitivity.

Nausea
Nausea can occur when bloating interferes with normal digestion and affects how the stomach empties. When digestion is disrupted, it can result in a feeling of fullness or discomfort even long after eating.

Shortness of breath
Shortness of breath caused by bloating may be especially noticeable when lying down or bending forward. It is important to address persistent or severe shortness of breath with a healthcare professional, as it may be a sign of more complex health conditions.

Managing the symptoms
To manage these unpleasant accompanying symptoms, it is recommended to avoid foods known to increase gas production, as already mentioned. Small, frequent meals can also help reduce symptoms, and it may also be beneficial to incorporate light exercise into your daily routine, which can stimulate bowel movements and promote digestion. In addition, certain relaxation techniques and breathing exercises can be effective in reducing stress, which can often worsen the abdominal pain and nausea associated with bloating. (Source: Medical News Today).

Practical tips for managing bloating

Here are some concrete and practical measures you can easily try to implement to reduce bloating:

1. Adjust your diet: Try to identify and avoid foods that trigger your bloating. Keeping a food diary can help identify potential food triggers.
2. Eat more slowly: Time your meals so that you have plenty of time to eat more slowly and chew your food thoroughly to reduce the amount of air you swallow.
3. Exercise: Regular physical activity can help regulate bowel functions and reduce bloating.
4. Osteopathic Treatment: Osteopathy can offer techniques to improve bowel motility and support the overall functioning of the digestive system. By focusing on whole body health, osteopathy can help address the root of digestive problems.

Bloating is a common problem, but it doesn’t have to be a permanent nuisance. By understanding the underlying causes and implementing practical steps to change your diet and lifestyle, you can significantly reduce or even eliminate this uncomfortable condition.

At Osteonordic, we offer specialized techniques that can help improve stomach and intestinal mobility, relieve pain, and promote healthier digestive function. Our approach focuses on restoring the body’s natural balance and ensuring that the digestive system functions optimally.