Passing too much gas or burping too frequently? Your belly feels full and bloated all the time? These symptoms can be a source of embarrassment and discomfort.
Read on to learn how to deal with these problems.
What is Bloating?
Bloating is a condition where your belly feels full and tight after eating, often due to excess gas.
Why do You Feel Bloated?
Bloating and gas are caused by many different factors, such as:¹
Swallowing air while eating or drinking. You may also swallow larger amounts of air when eating food rapidly, gulping liquids, chewing gum, or smoking
Eating certain foods that can cause gas build up, such as beans, broccoli, fruits, wheat, potatoes, corn, and noodles
Trouble digesting certain foods, such as wheat (gluten intolerance) or dairy products (lactose intolerance)
Digestive disorders such as Irritable Bowel Syndrome (IBS) and Gastroesophageal Reflux Disease (GERD)
What are the Symptoms of Bloating?
When you feel bloated, you may experience:¹
Flatulence (excessive gas in digestive tract)
Rumbling and gurgling in the abdomen
Bloating may seem common but you should seek help if you experience:²
Unexplained weight loss
Severe abdominal pain
Blood in stools
Loss of appetite
6 Tips to Reduce Gas and Bloating
Avoid foods that may appear to trigger symptoms, which may include milk and dairy products, certain fruits or vegetables, whole grains and carbonated beverages. You can keep a food diary to record which food or drinks are triggers.¹
There are easily accessible, over-the-counter medications that you can take to help reduce bloating such as simethicone or activated charcoal.¹
Changing eating and drinking habits can help. For example, eating more slowly can help with burps.²
There are also supplements out there that contain digestive enzymes which can help digest certain foods (e.g. lactase for dairy products).²
Avoid lying down after eating as this can cause indigestion, leading to more gas.
You can also take probiotics to help maintain a healthy digestive system. Probiotics are what people call ‘good bacteria’ which help to defend the body from bad bacteria to help with digestive issues.³
Symptoms of bloating and gas can be an embarrassment but there are tips you can follow to help reduce bloating.
Diet is an important factor for bloating so avoid food and drinks that are triggers.
Consult a healthcare professional if you experience severe symptoms such as heartburn or severe abdominal pain.
1. Abraczinskas D. Patient education: Gas and bloating (Beyond the Basics). In: UpToDate, Post, TW (Ed), UpToDate, Waltham, MA, 2021
2. Patient education: Gas and bloating (The Basics). In: UpToDate, Post, TW (Ed), UpToDate, Waltham, MA, 2021
3. Butel M-J. Probiotics, gut microbiota and health. Médecine et Maladies Infectieuses. 2014;44(1):1-8.
Disclaimer: The article content is intended for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. The disclaimer also provides that no warranties are given in relation to the medical information supplied in the article, and that no liability will accrue to Miraco Nutripharm Pte Ltd or any affiliated authors in the event that a user suffers loss as a result of reliance upon the information.