Having a bloated stomach is more than just carrying around extra weight in your tummy because a swollen belly can cause uneasy feelings, pain, and gas like burping or farting, as well as sounds from your stomach. Bloating is a feeling of fullness and tension in the stomach area, due to air, which is not very pleasant.

It is quite common, as at least one-third of the population complains about bloating, from moderate to severe – meteorism. For some, it is a temporary problem that goes away in a few short hours or days, for others, it is a chronic issue.

Therefore, it's important to know what is causing your bloated stomach to deal with it. Still, if you have not identified the root of the problem, here are some ways of reducing it.

Common Causes of Bloating

Bloating can result from simple practices or diseases. And often, once you know the cause, it is much simpler to deal with regular bloating.

• Large Meals: Staying for long hours without taking meals makes you very hungry and when you eat, you are likely to take large portions of food that are likely to cause more production of the gas.

• Sedentary Lifestyle: Sitting also for long hours causes the abdomen to be compressed thereby slowing down digestion.

• Gas-Producing Foods: Some types of foods such as high-sulfur vegetables like Brussels sprouts, asparagus, and broccoli can cause gas production in the gut. Eating or drinking with the mouth open can also cause the problem to happen as well as burping.

• Menstrual Cycle: Hormonal fluctuations during the menstrual cycle are a cause of bloating.

• Low Fiber Intake: Fiber deficiency can cause a delay in the rate at which food is moved through the digestive system and cause bloating.

• Stress: Stress causes the digestive system to work slowly and leads to the formation of gases, stomach aches and indigestion.

• Underlying Health Conditions: Abnormal bloating can also be a sign of other problems like IBS or Irritable Bowel Syndrome. 

How Can You Prevent Bloating?

Try these six simple lifestyle and dietary changes to help reduce bloating:

1. Eat Mindfully

Changing the way you eat can also change how food affects the stomach. Take small bites, do not speak with the mouth open, and attempt to consume less air when eating.

If you believe your bloating is due to consuming too much food, try to take your food in smaller portions, frequently throughout the day. Your digestive system could be able to deal with smaller quantities of food with less trouble.

2. Stay Active

Physical activity could be used to help reduce the chances of bloating. It has been suggested that stress, which is a known cause of digestive problems is relieved by physical activity and prevents bloating.

This is especially important after taking meals; a simple walk or light exercise for about 10 minutes, (1000 steps) can help ease the trapped gas that causes severe bloating and stomach pain. Research indicates that walking after meals could help discharge gas and bloating than any drug would do. You might also want to start creating a workout plan. It doesn't matter whether it's heavy or not, the important thing is you get your gym equipment and start moving. 

3. Limit Gassy Foods

Some foods are not easily digested in the human body causing the development of gaseous build-up, formation of constipation and bloating. Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts are among the most popular.

Additionally, many gas-producing foods (including whole grains and some vegetables) contain natural sugars that are difficult to digest, such as:

• Fructose: Present in green leafy vegetables such as onions and asparagus and usually incorporated in commercially processed foods.
• Raffinose: Found in many whole grain products and beans.
• Sorbitol: Ethylene is used in specific fruits such as apples, peaches, pears, and prunes, and most sugar-free products.

4. Reduce Swallowed Air

Taking in air during eating and drinking is normal but when excess air is taken into the digestive system then bloating occurs. Minimize swallowed air by avoiding these three habits:

Sweets which are usually contained in chewing gums are hard to digest.

Consuming carbonated products they bring in more gases

What can be used is straws where air can be trapped and then passed to the digestive system

5. Quit Smoking

Smoking has been associated with digestive problems such as gas, hard digestion, and stomach ache. It also increases the probability of contracting digestive diseases such as GERD, Crohn’s disease, pancreatitis, or gastrointestinal cancer. But as for the withdrawal symptoms, after you quit the use of cigarettes, nicotine withdrawal symptoms may cause bloating or constipation for a limited period due to changes in the digestive system. It is thus important to engage your doctor to help with managing symptoms during the transition.

6. Monitor Your Fiber Intake

Fibre is important for gut health, for every 1,000 calories one should take 14 grams of fibre. However, just like with all the other complex carbohydrates, fibre may cause some gassing since it is not broken down for digestion. To avoid bloating while getting enough fibre, try these tips:

• Eat fibre with carbohydrates rather than protein; since high fibre high carb diets may cause less bloating than high fibre high protein diets.
• Avoid foods rich in soluble fibre (beans, nuts, seeds, and fruits) and concentrate more on insoluble fibre (wheat bran and vegetables) since they produce more gas.
• This is to avoid a situation whereby you introduce a lot of fibre at once into your system and it causes a problem.
• Drink water since it assists in the movement of fibre in your system.

When to See a Healthcare Provider

Bloating at times could point to a much larger health problem. Headache is a typical sign of many diseases and ailments.

Bloating on its own or with other symptoms can be suggestive of IBS, celiac disease, Crohn’s disease, ulcerative colitis, blockage, endometriosis, gastritis, ascites, cancer, or pancreatic insufficiency.

Although bloating is not normally directly linked to these sorts of problems, it is still good to know about them and to consult with a physician if something seems off. These conditions can be managed effectively if there is early intervention.

You should consult your healthcare provider if you experience any of the following:

• Swelling is severe to the extent that it limits one’s ability to perform basic tasks
• Vomiting or diarrhoea
• Blood in your stool
• Persistent heartburn
• Unintentional weight loss

Such symptoms may be a sign of an illness that will need the attention of a professional and, therefore should not be overlooked.

Photos: 

https://www.pexels.com/photo/close-up-photo-of-person-holding-his-belly-11773868/

https://www.pexels.com/photo/woman-suffering-from-a-stomach-pain-5938358/