Causes of bloating and how to get rid of it | Nutrition facts & hacks | Dietitian

Summary

In this video, registered dietician and health coach B MCG explains the causes of bloating and how to prevent it. Bloating can result from various factors like swallowing air, hormonal changes, poor diet, and underlying health issues. Tips to manage bloating include eating slowly, avoiding carbonated drinks and processed foods, reducing stress, staying hydrated, and exercising regularly. B MCG emphasizes the importance of consulting a doctor or dietitian if bloating persists despite lifestyle changes. The video offers practical advice to prevent and manage bloating for improved digestive health.

Takeaways

• 😀 Bloating occurs when your stomach feels overly full or stretched due to excess gas, liquid, or solids in the gut.
• 😀 Swallowing air, especially when eating too fast, consuming carbonated drinks, or chewing gum, can lead to bloating.
• 😀 Hormonal changes, particularly before your period, can cause bloating due to increased water retention and slowed digestion.
• 😀 Limiting salty, processed foods and exercising regularly can help manage hormonal bloating.
• 😀 Rich fatty foods, such as fried foods and fatty cuts of meat, can slow down digestion and contribute to bloating.
• 😀 Sugar alcohols and artificial sweeteners in sugar-free foods and drinks can ferment in the gut, causing bloating and discomfort.
• 😀 FODMAP-rich foods like onions, garlic, and beans can trigger bloating, especially in people with irritable bowel syndrome (IBS).
• 😀 Conditions like celiac disease and disaccharidase deficiency can cause bloating due to gluten sensitivity or lack of digestive enzymes.
• 😀 To prevent bloating, try to avoid swallowing air, reduce stress, eat slowly, and avoid foods with artificial sweeteners.
• 😀 Increasing fiber intake gradually, drinking plenty of water, and staying active can help reduce bloating caused by constipation.
• 😀 If bloating persists despite dietary changes, consult a healthcare provider to rule out more serious conditions like gastroparesis or a hernia.

Q & A

What is bloating and what causes it?

Bloating is when the stomach feels overly full or stretched due to excess gas, liquid, or solids in the gut. It can also be accompanied by symptoms like cramping, burping, diarrhea, constipation, gas, and pain. Common causes include swallowing air, hormonal changes, slow digestion, and certain foods.

How does swallowing air contribute to bloating?

Swallowing air, often due to eating too quickly, drinking carbonated beverages, or chewing gum, can lead to bloating. The air gets trapped in the stomach and intestines, expanding and creating pressure on the digestive system, causing discomfort.

What is the role of hormones in bloating, especially in women?

Hormonal changes, particularly the rise in progesterone before menstruation, can cause bloating by increasing water retention and slowing food movement through the digestive system. Stress, caffeine, and salty or sugary foods can exacerbate these effects.

How can I manage hormonal bloating during my menstrual cycle?

To manage hormonal bloating, limit salty and processed foods, drink plenty of water, reduce stress through relaxation techniques, and engage in regular physical activity like walking to help regulate hormones and digestion.

What dietary factors can contribute to bloating?

Rich fatty foods, salty foods, alcohol (especially beer), and sugar substitutes like sorbitol, mannitol, and xylitol can contribute to bloating. These foods either take longer to digest or cause gas production in the intestines.

What are FODMAP foods, and how do they cause bloating?

FODMAPs are short-chain carbohydrates that aren't fully digested and get fermented in the gut, producing gas. Common FODMAP foods include onions, garlic, beans, lentils, apples, and dried fruits. If you suspect FODMAPs are causing bloating, consider working with a dietitian to manage your intake.

What is the difference between gluten intolerance and celiac disease in relation to bloating?

Celiac disease is an autoimmune condition that causes inflammation and damage to the gut when gluten is consumed, leading to bloating. Gluten intolerance, on the other hand, is a non-autoimmune sensitivity that may cause discomfort but without the same level of damage to the gut.

How can sugar substitutes contribute to bloating?

Sugar substitutes, especially sugar alcohols like sorbitol and xylitol, can ferment in the gut, leading to gas production and bloating. They are often found in sugar-free products like gum, candies, and protein bars.

What should I do if I continue to experience bloating despite following common tips?

If bloating persists despite lifestyle changes, it may indicate an underlying medical condition such as gastroparesis or a hernia. In such cases, it's important to consult with a healthcare provider or dietitian to address potential health issues.

What are the key tips for preventing bloating?

To prevent bloating, avoid swallowing air by eating slowly and chewing well, minimize carbonated drinks and gum, limit sugar substitutes, manage stress, increase fiber intake gradually, drink plenty of water, and engage in regular physical activity.