Bloated Stomach? Here’s What Nutritionists Want You to Know

Even the most health-conscious people occasionally experience the discomfort of a distended stomach, and the cause of this condition is often a mystery. Do my periods have something to do with this? Did I overdo it during dinner? Is this what it's like to have acid reflux? Do you think it could be a food allergy? Though gas buildup on sometimes may be a physiological response, chronic symptoms require investigation. We enlisted the help of nutrition experts to explain this widespread problem and supply advice for avoiding it.

Knowing Why You’re Bloated

Mumbai-based nutritionist and Burgers To Beasts creator Kripa Jalan elaborates that while some bloating after a large meal is to be expected, chronic or extreme bloating is something to be taken seriously. She says, “It’s common to feel a little off or bloated after a big dinner. An abnormal fullness may also result from eating too quickly. However, it may be cause for concern if you have stomach discomfort after eating most meals for extended periods of time and cannot identify the specific foods that are causing this.

Bloating is a distinct sensation that is sometimes misunderstood as water retention. “Bloating is characterised by an uncomfortable and, at times, painful abdomen,” Jalan explains further. Additionally, swelling may be noticeable. Caused by an excess of microorganisms in the small intestine that ferments food or by gas that gets stuck in the large intestine. One way the body deals with bloating is by passing gas in the form of belching or flatulence.

Understanding What Makes You Bloat

Author and nutrition expert Lovneet Batra explains the causes of abdominal distention. “Uncomfortable bloating can result from overindulging in carbonated drinks, salty meals, dairy, raw leafy greens, and legumes like rajma or chickpeas. That bloated feeling may also be caused by eating too fast or not getting enough sleep. Jalan adds to this by pointing to stress as a potential inciting factor. “When we’re under pressure, our bodies go into a ‘fight-or-flight’ state, which slows down our digestion system. Bloating could be caused by tiny intestinal bacterial overgrowth or gut dysbiosis, or it could be a symptom of a more serious underlying health problem.

Modifying Your Routine and Diet to Reduce Bloating

There is no one-size-fits-all remedy for bloating, just like there isn’t for many other health issues with complex roots. However, it is possible to lessen its impact with modifications to one’s lifestyle and nutrition. Eating slowly and carefully chewing food is recommended by both Batra and Jalan. According to Jalan, “chewing deliberately and consuming food at a leisurely pace can help prevent excessive air intake, reducing the likelihood of overeating and contributing to bloating.” Batra adds that sticking to a regular sleep schedule, setting regular meal times, and avoiding stale foods can all help with bloating.

Exercising regularly might also help reduce abdominal puffiness. According to Jalan, “Physical exercise, even a 30-minute walk or gentle restorative yoga, can facilitate gas expulsion by enhancing circulation.” Batra agrees, recommending a short stroll of 10 to 15 minutes after meals to aid in digestion. Jalan suggests taking supplements like probiotics and magnesium to encourage regular bowel motions and maybe reduce gas. She adds that in extreme circumstances, an exclusion diet under medical supervision can help pinpoint offending items.

Last but not least

Although some abdominal distention is normal, excessive bloating requires medical attention. Individuals can control and lessen the discomfort associated with bloating by recognising the causes and applying strategic changes to their lifestyle. Expert advice on nutrition can help anyone have a more positive and healthy perspective on food and their body. Keep in mind that you’re an individual, so it may take some trial and error to figure out what methods of avoiding bloating work best for you.