Bloated stomach

Symptoms of a bloated stomach

Some of the most common symptoms that can accompany bloating include:

Abdominal pain or discomfort: This can range from mild discomfort to sharp, stabbing pain, depending on the severity of the bloating and its causes.

Stomach cramps: Some people experience cramps or cramp-like pain in the stomach area associated with bloating.

Heartburn and acid reflux: Bloating can sometimes lead to reflux of stomach contents into the esophagus, which can cause heartburn and acid reflux.

Decreased appetite: People with bloating may experience a decreased appetite due to discomfort and a feeling of fullness.

Frequent bending over or farting: Flatulence (the release of air from the intestines) is common with bloating, and some people may feel compelled to bend over or fart more frequently than usual to relieve the pressure.

Increased bowel movements or diarrhea: In some cases, bloating can lead to changes in bowel habits, such as more frequent trips to the bathroom or diarrhea.

Bloating and tension in the stomach: Many people describe the feeling of having a bloated stomach as a feeling of bloating and tension in the stomach area, which can be very uncomfortable.

These symptoms can vary in severity depending on the cause of bloating and the individual. It is important to understand that bloating is often the result of multiple factors, and symptoms can vary from person to person.

Causes of a bloated stomach

Bloating can have several causes, including excess gas in the gastrointestinal tract, digestive problems, dietary factors, and certain medical conditions, which are discussed in the following section. It is a common and often transient condition, but for some people it can become a chronic problem that affects their quality of life and requires further attention from a healthcare professional.

Excess air in the gastrointestinal tract

This is one of the most common causes of bloating. It happens when you swallow air during meals or when you talk a lot, chew gum, or smoke. The swallowed air can accumulate in the gastrointestinal tract and lead to bloating. This is called aerophagia.

Digestive problems

Some people may have difficulty digesting certain foods, especially those rich in carbohydrates and sugars. This can lead to fermentation and gas formation in the intestines, which in turn can cause bloating. Lactose intolerance and gluten intolerance are examples of digestive problems that can trigger bloating.

Dietary factors

Certain foods can cause bloating in some people. Examples of such foods include beans, cabbage, onions, broccoli, and fizzy drinks like soda. These foods can produce gas as part of their natural breakdown process in the intestines.

Medical conditions that can cause a bloated stomach

There are several medical conditions that can lead to bloating. Examples include:

• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease (IBD)
• Celiac disease
• Gastroparesis

These conditions affect bowel function and digestion and can cause chronic bloating as one of their symptoms.

Posture, breathing, and bloating

The respiratory muscles, especially the diaphragm, play an important role in the function of the organs, which under inappropriate conditions can cause bloating. This can be, for example, one’s posture. Good posture helps the intestines work more efficiently by taking advantage of gravity. When you stand up, food and gas can move more easily through the intestines, reducing the risk of them getting stuck or causing bloating. Here’s how the diaphragm and breathing can help promote organ function.

Improved circulation
Proper deep breathing helps stimulate circulation. When the diaphragm contracts during inhalation, a vacuum is created in the chest cavity, making it easier for blood to circulate to and from the heart. This can increase the supply of oxygen and nutrients to the organs, which is essential for their function, such as digestion.

Better digestion
Breathing around your stomach also supports the digestive process. When you breathe deeply into your stomach, you create a natural massage effect on your internal organs, including your stomach and intestines. This can help promote the movement of food and digestive juices through your intestines, preventing digestive problems, including bloating.

Reduced stress
Additionally, deep diaphragmatic breathing is a well-known stress-reducing technique. Reduced stress has a positive impact on the entire body, including organ function, as it facilitates the parasympathetic nervous system, which initiates organ function. When stress levels are low, organs function more efficiently.

Thus, incorporating diaphragmatic breathing into your daily routine can have a wide range of health benefits beyond preventing bloating.

Source: University of Michigan Health

Osteopathic treatment of bloated stomach

When you visit an osteopath, the treatment options will vary. This can range from lifestyle advice to manual therapy, which is used to promote healing and relieve symptoms. Here are some of the manual techniques you will encounter with us:

Visceral manipulation

Osteopaths can perform visceral manipulation, which involves gentle and controlled manipulations of the organs in the abdominal cavity. This can help improve blood circulation and lymph flow, reduce tension, and improve the function of the organs involved, potentially relieving bloating.

Myofascial release

Osteopaths can perform myofascial release techniques to relieve tension and muscular dysfunction in areas around the abdomen, which can contribute to bloating and discomfort by gentle pressure on the abdomen.

Breathing exercises and relaxation techniques

Osteopaths can teach specific breathing exercises and relaxation techniques to help relieve tension in the gastrointestinal area and promote relaxation.

Dietary advice for bloating

Avoid “gassy” foods:
Identify foods that commonly cause bloating for you and avoid or limit your intake of them. This may include beans, cabbage, onions, garlic, soda, and chewing gum. Also, be aware of any allergens you haven’t considered before. For example, gluten or lactose.

Eat slowly and chew thoroughly:
Chew your food properly and eat at a leisurely pace. This helps prevent you from swallowing excess air during meals, which can lead to bloating.

Avoid large meals:
Eat smaller, more frequent meals instead of large portions. This can help reduce pressure in the stomach and ease digestion.

Include fiber in the diet:
A diet rich in fiber can help with digestion and prevent constipation, which can contribute to bloating. Vegetables, fruits, and whole grains are good sources of dietary fiber.

Avoid fatty and spicy foods:
Some people experience bloating after eating fatty or spicy foods. Try reducing your intake of such foods if they trigger your symptoms.

Fluid-related advice for a bloated stomach

Reduce air intake:
Avoid drinking through straws or sipping food and drinks that are frothy. Try to avoid talking a lot while eating.

Avoid carbonated drinks:
Soda and other carbonated drinks can lead to bloating due to trapped gas. Try drinking water or other non-carbonated beverages instead.

Drink enough water:
Maintaining good hydration is important for digestion. Drink plenty of water throughout the day to help prevent bloating.

Lifestyle advice for bloating

Exercise regularly:
Exercise promotes digestion and can help prevent bloating. Try to incorporate regular physical activity into your routine.

Stress management:
Stress can affect digestion and worsen bloating. Practicing stress management techniques such as meditation, yoga, or deep breathing can help prevent bloating.

Remember that preventing bloating may require some adjustments to your diet and lifestyle. It is important to experiment with different methods to find out what works best for you. If you feel overwhelmed and have tried the above, a consultation with us can help you gain insight into the behaviors and habits that are subconsciously perpetuate bloating.

Long-term effects and complications of bloated stomach

Generally, a bloated stomach is a temporary and usually harmless condition, but chronic or severe bloating can have some long-term effects and complications, especially if it is associated with underlying medical conditions. Here are some potential long-term effects and complications:

Impaired quality of life: Repeated or persistent bloating can lead to significant discomfort and pain, which can affect a person’s daily quality of life and overall well-being.

Psychological stress and anxiety: Prolonged bloating can trigger stress and anxiety, especially if it causes social withdrawal, dietary restrictions, or health concerns.

Nutritional implications: If bloating leads to avoidance of certain foods or food groups, it can result in nutrient deficiencies and nutritional imbalances over time.

Worsening of underlying conditions: Bloating can be a symptom of underlying digestive problems like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or celiac disease. If these conditions are not treated properly, they can lead to serious complications and long-term health problems.

Social impacts: Bloating can affect social relationships and activities, as some people may avoid attending social events or feel self-conscious due to the symptoms.

Impaired sleep: Severe bloating can affect the quality of sleep, as pain and discomfort can prevent a good night’s sleep.

Weight loss or gain: In some cases, bloating can lead to changes in weight, either due to decreased appetite due to discomfort or as a result of overeating as a form of comfort eating.

Inability to maintain work or daily activities: For some people, severe or chronic bloating can lead to an inability to perform their jobs or perform daily tasks, which can affect their overall quality of life and financial situation.

Bloating and Diet: Foods to Avoid

It’s important to keep track of which foods trigger bloating for you personally. However, there are some foods that are known to cause bloating in many people. Here are some of the foods that should often be avoided or limited to reduce the risk of bloating:

• Beans and lentils: Beans and lentils contain complex carbohydrates and fiber, which can cause gas in the intestines.
• Cabbage, broccoli, and cauliflower: These vegetables contain natural sugars and fiber that can be difficult to digest and lead to bloating.
• Lactose-containing products: People with lactose intolerance may experience bloating and gas after consuming dairy products such as milk, cheese, and yogurt.
• Soda and carbonated drinks: Carbonated drinks like soda release gas in the stomach and can lead to bloating.
• Chewing gum: Chewing gum can cause you to swallow more air, which can increase the risk of bloating.
• High-fat foods: Foods that are very fatty can slow down digestion and cause uncomfortable bloating.
• Spicy foods: Highly spicy foods can irritate the stomach lining and cause bloating in some people.
• Refined Carbohydrates: Foods high in refined carbohydrates like white bread and sugary snacks can cause bloating in some.

It is important to note that reactions to these foods can vary, and some people may tolerate them better than others. Keeping a food diary can help identify the specific foods that trigger bloating for you.

Source: Medicin.dk

Psychological aspects of living with a bloated stomach

Long-term bloating can have significant social impacts on a person’s life. When someone suffers from chronic bloating, they may experience a number of social challenges. Some people with persistent bloating may feel self-conscious or embarrassed about their symptoms and may therefore avoid social events or activities. This can lead to isolation and a feeling of loneliness.

In addition, people with bloating may be concerned that they will experience acute symptoms such as flatulence (farting) or rumbling in public, which can lead to anxiety about attending social events.

Long-term symptoms can lead people to withdraw from social interactions and avoid situations that involve eating or food experiences.

This can affect their ability to participate in work functions, parties, dinners with friends and family, and other social activities.

Myths and misconceptions about bloating

There are several myths and misconceptions surrounding bloating, but to make things simpler, here are three very common myths:

Myth 1: “A bloated stomach is always caused by overeating”
This myth is widespread, as many people believe that bloating is solely related to eating large amounts of food. However, there are many causes of bloating besides overeating, including digestive problems, air intake, and foods that are difficult to digest.

Myth 2: “Swallowing gum or eating too quickly causes bloating”
Chewing gum and eating too quickly can increase air intake, which can worsen bloating. But it’s rarely the only cause. Bloating usually has multiple triggers.

Myth 3: “You should avoid all gas-producing foods to prevent bloating”
This myth can lead to unnecessary dietary restrictions. While some gas-producing foods may trigger bloating in some people, you don’t necessarily need to avoid them completely. It’s important to figure out which foods specifically trigger bloating for you.

These three misconceptions can lead to unnecessary food fears and dietary restrictions, which are not always necessary. It is important to understand that bloating has multiple triggers and that an individual approach to identifying and managing the cause is more effective than following general rules or myths.

New research findings on bloated stomach

A 2018 study conducted by the Danish Center for Gut, Grain and Greens with the participation of researchers from the University of Copenhagen, the Technical University of Denmark, the University of Southern Denmark and a research team from Belgium and China has completed a six-year study.

This study has shown that a diet with less gluten (e.g. rye, wheat or barley) can change the composition of gut bacteria so that you feel less bloated and even have an unexpected weight loss of almost one kilogram after eight weeks.

Therefore, the intake of gluten, which is found in bread, pizza and pasta, should be considered.

Bloating and Aging: What You Need to Know

Aging can have an indirect impact on digestion and lead to an increased tendency for bloating in some people. Several factors may play a role in this relationship:

• Decreased intestinal motility:
  As we age, intestinal motility, the ability of the intestines to move and digest food, can decrease. This can result in slower digestion and constipation, which can lead to bloating.
• Changes in dietary habits:
  Many older people change their diets, which can lead to eating foods that are more likely to cause bloating, such as high-fiber foods.
• Reduction in the production of digestive enzymes:
  With age, some people may experience a decrease in the production of digestive enzymes needed to properly break down foods.
• Frequent medication use:
  Older people often have multiple health problems (comorbidities) and take multiple medications. Some medications can have side effects that affect digestion and increase the risk of bloating.
• Reduced physical activity:
  Aging can lead to reduced physical activity, which can affect the functioning of the digestive system.

Dietary supplements and natural remedies for bloating

There are several supplements and natural remedies that can help reduce bloating. However, it is important to remember that what works for one person may not work for another, as the causes of bloating can vary. Here are some possible supplements and natural remedies:

Probiotics

Probiotic supplements contain healthy bacteria that can help regulate gut flora and improve digestion. They may be helpful, especially if bloating is caused by an imbalance in gut bacteria.

Ginger

Ginger is known for its digestive properties and can help reduce bloating. You can take ginger as a tea or as a dietary supplement.

Peppermint oil

Peppermint oil may have muscle relaxant properties, which can help relieve intestinal cramps and reduce bloating.

Loose fiber

Fiber from foods like oatmeal, flaxseed, and psyllium can help regulate digestion and reduce bloating.

Source: Sundhed.dk