By Dr. Rafiul Sameer Islam
A bloated belly can feel uncomfortably full. It may look like you have a “food baby.” And your waistband may feel tight. While bloating and gas can be embarrassing to deal with, everyone experiences it at one time or another.
In many cases, temporary belly bloat after eating is a normal part of digestion. Certain foods get broken down by gut bacteria, which produces intestinal gas. But if bloating becomes painful or constant, it can be a sign of a digestive issue.
This article will discuss what causes a bloated belly and the natural treatment options that can reduce your symptoms. Keep reading to learn more about belly bloat and how you can find relief from bloating naturally.
What Causes a Bloated Belly?
There are numerous potential causes for belly bloat. It may be your body’s way of responding to certain foods or daily habits. Bloating may also be a symptom of a medical condition. Identifying what causes a bloated belly can help you understand how to treat it and find relief from your symptoms.
Food Triggers
Some foods are common triggers for bloating. Because everyone is different, foods that cause bloating for you may not affect someone else the same way.
The following foods may trigger symptoms of bloating in certain people:
- Dairy products. Many dairy products contain lactose, a natural sugar found in milk. People who are lactose intolerant are unable to digest lactose. Eating dairy products when lactose intolerant causes bloating, nausea, abdominal cramps, diarrhea, and gas.
- Carbonated beverages. Beverages that contain carbon dioxide gas increase the levels of gas in your digestive system. This includes drinks like soda, champagne, and sparkling water. Excess gas in your stomach or intestines can lead to belching, flatulence, and bloating.
- Cruciferous vegetables. Eating too many high-fiber vegetables, such as broccoli and cauliflower, can lead to bloating. This is because bacteria in the gut ferment fiber and produce gas. While fiber is essential for a healthy gut, eating too much can increase bloating and gas.
- Greasy foods. Foods that are greasy and high in fat are harder to digest and delay stomach emptying. Greasy foods such as pizza, fries, and potato chips sit in your stomach longer than other foods. This can cause belly bloat, stomach pain, and nausea.
- Highly processed foods. Processed foods such as white bread, white pasta, and baked goods are low in fiber. Eating too many low-fiber foods can cause constipation. The buildup of stool in your intestines can make your belly feel bloated. Gas can become trapped behind the stool, which also causes gas pain.
- Gluten. Many people can consume gluten without issue. But people with a gluten intolerance or non-celiac gluten sensitivity can’t. A gluten intolerance can cause symptoms such as bloating, abdominal pain, diarrhea, and constipation.
- High FODMAP foods. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These sugars aren’t easy to digest and can cause stomach issues for some people. Examples of high FODMAP foods are wheat, beans, artichokes, and apples.
Common Daily Habits
Many daily habits and behaviors can cause you to swallow air and develop symptoms of bloating. Excess air that becomes trapped in the digestive tract only has two ways out. It’s released through belching or flatulence.
Common daily habits that increase bloating and gas include:
- Drinking through a straw
- Chewing gum
- Eating too fast
- Sucking on hard candy
- Eating too much
- Drinking carbonated beverages
Psychological Symptoms
Incredibly, your mental health can also contribute to belly bloat. Your mental health impacts your digestive health through the gut-brain connection. Your gut and brain communicate back and forth through hormones, the gut microbiome, and the vagus nerve.
Your psychological, emotional, and social well-being have a direct effect on your gut. Negative factors such as stress, fatigue, and depression can give rise to digestive symptoms like bloating. Research shows that stress and brain disorders can alter the gut microbiome and cause intestinal permeability. This makes you more susceptible to digestive issues.
Digestive Conditions
Bloating is a common symptom of many digestive conditions. The following diseases can cause bloating:
- Inflammatory bowel disease (IBD). This condition includes Crohn’s disease and ulcerative colitis. It’s an autoimmune disease that triggers your immune system to attack the digestive tract. The resultant inflammation in the gut can cause belly bloat.
- Irritable bowel syndrome (IBS). This condition causes hypersensitivity in the large intestine, which can make you more sensitive to gas. IBS with predominant constipation traps gas in the intestines and worsens bloating symptoms.
- Small intestinal bacterial overgrowth (SIBO). An abnormal growth of bacteria in the small intestine increases intestinal gas production. This stretches the small intestine and causes painful belly bloat.
- Celiac disease. Celiac disease is an autoimmune disease that attacks the inner lining of the small intestine when you consume gluten. This inflames the small intestine, which can result in bloating.
- Colon cancer. In some cases, colon cancer causes symptoms such as bloating, abdominal pain, and a change in bowel habits. Unfortunately, colon cancer usually doesn’t show warning signs until the later stages of the disease. That’s why protecting your health and getting screened for colon cancer is important.
Natural Bloating Relief
There are many ways to combat belly bloat naturally. Changing your diet and daily habits can help you find natural bloating relief.
Top 5 Foods to Stop Belly Bloat
These are some of the top foods that may help relieve symptoms of bloating:
1. Raspberries. Raspberries are a great source of fiber, which helps keep your stools soft and prevents constipation. Raspberries are also a low-FODMAP fruit, which makes them less likely to cause digestive issues.
2. Turmeric. This plant is a natural anti-inflammatory and antioxidant. Ingesting turmeric may help calm an upset stomach and decrease belly bloat and gas.
3. Oats. Whole-grain oats are a good source of prebiotic fiber. Adding oats to your diet feeds the healthy bacteria in your gut and supports optimal digestion.
4. Flaxseeds. Flaxseeds are high in fiber and can increase the frequency of bowel movements. This can help release trapped gas in the intestines and lessen bloating.
5. Yogurt. Yogurt contains live cultures of beneficial strains of bacteria known as probiotics. Eating yogurt and other probiotic foods may reduce bloating and improve your digestive health.
Mindful Eating Habits
It’s not only what you eat that matters, but also how you eat. Being mindful of how you eat can prevent you from swallowing excess air, which is a major culprit for bloating and gas.
Chewing your food slowly can help you digest your food better and avoid air pockets. Slowing down when you eat also means avoiding gulping or slurping. Another helpful tip to naturally treat belly bloat is eating smaller meals more frequently instead of large ones. This can prevent your stomach from becoming overstuffed and bloated.
Low-FODMAP Diet or Elimination Diet
A low-FODMAP or an elimination diet can help you identify food sensitivities or intolerances. But you should see your doctor to rule out other potential causes of bloating before making drastic changes to your diet.
Following a low-FODMAP or elimination diet is restrictive and is only a temporary solution for your digestive issues. You should work with a doctor or nutritionist to avoid nutritional deficiencies.
If your diet is responsible for your bloating symptoms, eliminating certain foods may help. Both diets can help you find foods that you can enjoy safely.
Exercise
Getting regular exercise is a natural way to boost your digestive health. Aerobic exercises such as running and cycling strengthen your core and increase blood flow to your digestive system. This can improve the frequency of bowel movements and help reduce bloating.
Yoga is another beneficial form of exercise. Yoga poses can stretch your internal organs and help relieve gas. What’s more, yoga relaxes both your body and mind, which can reduce stress. This can directly improve your digestion and ease bloating symptoms.
When to See Your Doctor for Bloating
If you experience frequent bloating and natural remedies don’t improve your symptoms, you should see a GI doctor to rule out an underlying digestive condition.
Treating bloating symptoms can improve your quality of life by reducing or eliminating digestive discomfort. Intestinal symptoms can be embarrassing, but don’t let embarrassment keep you from seeking help.
Signs to see a gastroenterologist for bloating include:
- Abdominal pain
- Rectal bleeding
- Blood in the stool
- Change in bowel habits
- Vomiting
- Unintended weight loss
- Fatigue
Gastroenterologists have specialized training in the treatment and diagnosis of digestive conditions. We can save you months or years of suffering by finding the source of your problem.
Dr. Sameer Islam is a functional gastroenterologist in Lubbock and is a West Texas native growing up in Odessa, TX. He specializes in the comprehensive treatment of all digestive symptoms and conditions. To schedule an appointment, please contact Lubbock Gastroenterology (806-696-4440) located at 4505 82nd Street, Suite 5, Lubbock, TX 79424.