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Luckily, most cases of bloating are totally harmless, but it can be confusing to sort out what actually falls under the umbrella of “bloating.”
The gas that makes us feel a bit like we’re bloated is actually made in a process similar to the way bread rises, adds Ashley Reaver, RD, an Oakland, California-based registered dietitian and the creator of theLower Cholesterol Longer Life Method.
Ahead, we’ll focus on how to trim down on both bloating and the gas that might make you feel that way.
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Why You Might Feel Bloated
Bloated feelings can manifest from a variety of triggers, Dr. Levinthal says. A build-up of foods, fluids or intestinal gases can cause a stretched stomach, small intestines or colon walls.
“Any normal person could experience a bloating sensation if enough stretch were induced in the bowels; think of a balloon being inflated with gas and nearing its full volume. However, for many people that frequently experience gastrointestinal distress, the problem really is that the nerves that sense stretch are hypersensitive, and even physiological ranges of stretch—imagine a small balloon with plenty of room—can still be experienced as abnormal and cause symptoms of bloating,” he says.
This is particularly common among anyone who has GI-related disorders, such asfunctional dyspepsia(indigestion with no obvious cause) or irritable bowel syndrome. A condition called “visceral nerve hypersensitivity” is a major contributor to these chronic conditions because the nerves are nearly constantly signaling that there is abnormal bowel stretch, even if there isn’t such degrees of stretch in absolute terms. As a result, patients feel bloated nearly all the time, and feel particularly worse after eating, which naturally induces a lot of ‘gut action’ no matter what is on the menu.
That said, some individuals do actually produce more intestinal gas than normal. Those who struggle to digest simple sugars (say, someone who islactose intolerant) or the more complex sugar-like molecules in vegetables, cabbage and beans.
“Another reason that someone may produce more intestinal gas than normal is that there is an abnormal amount of small intestinal bacteria present, also known as small intestinal bacterial overgrowth (SIBO),” Dr. Levinthal adds. “Patients with SIBO may experience bloating soon after consuming a meal with mostly sugar content, as the bacteria will begin to ferment those sugars quickly and produce gas.”
Lastly, our abdominal cavity shape can actually vary quite a bit due to the diaphragm (which moves when we breathe), our abdominal wall muscles (which can get stronger or weaker) and our spinal position (or posture). The location of our organs in relation to those three anatomical features can “effectively create a ‘distended’ appearance without necessarily having more gas,” he explains.See more sneaky causes of belly bloat.
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“The bloating usually occurs hours after a meal once food has progressed deep into the digestive tract, so any remedy taken once bloating is experienced will also take hours to reach the same location. Instead, focusing on what you can do before consuming foods is ideal,” she says.
The Bottom Line
These lifestyle habits and dietary adjustments should help you bounce back to bloat-free status within minutes or hours. If you experience bloated feelings that impact your quality of life often, speak to your doctor. But also remember that most occasionalbloating is actually quite normal and can even be healthy, according to a dietitian.
Up Next:The 2 Best Exercises to Help with Bloating, According to a Personal Trainer.
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