Bloated Gut? Causes and Treatments for Quick Relief

Common Causes of a Bloated Gut

What leads to this uncomfortable sensation that can interfere with your daily life? The key to treating and preventing bloating is to understand what causes it. Let’s explore some common causes.

1. Diet-Related Causes

The most common reason for bloating is having a lot of gas in your gut. This may happen due to food habits like:

Overeating:

• Eating large portions of meals can cause your stomach to expand beyond its normal size, overburden your digestive system, and cause abdominal discomfort and bloating.

Gas-Producing Foods:

• Foods that cause gas, like beans, lentils, dairy products, cabbage, broccoli, onions, and carbonated drinks, can contribute to feelings of fullness and bloating.

High-FODMAP Foods:

• These foods contain complex carbohydrates that cause digestive issues in some people. Intake of high-FODMAP (fermentable oligosaccharide, disaccharide, monosaccharide, and polyol) foods like wheat, fruits, vegetables, onions, legumes, and pulses cause these carbohydrates to ferment in your gut, releasing gas that causes bloating.

Swallowing Air:

• You swallow too much air when you rush through a meal or drink, chew gum, drink through a straw, or talk while eating, which can also cause bloating.

2. Digestive Disorders

Certain digestive issues cause bloating, along with indigestion and abdominal pain or cramping. Common digestive disorders that cause bloating include:

Irritable Bowel Syndrome (IBS):

• IBS is a condition that causes abdominal pain, along with increased gas and abnormal bowel patterns. Studies have revealed that 90% of persons with IBS experience bloating as one of their symptoms.

Small Intestinal Bacterial Overgrowth (SIBO):

• SIBO is a condition where excess bacteria build up in your intestines. These bacteria ferment carbohydrates, releasing large amounts of gas in the process, leading to a bloated gut.

Constipation:

• Constipation is caused by slow gut motility, causing wastes to stagnate in the colon. Bacteria continue to act on the stool to generate gas, which gets stuck behind the stool and causes bloating.

Lactose Intolerance or Gluten Sensitivity:

• In people who are lactose or gluten intolerant, consuming foods that contain these can lead to digestive discomfort and bloating.

3. Lifestyle Factors

“Every lifestyle choice you make echoes through your gut, which is your second brain. Your lifestyle can have a significant impact not only on your digestion but also on your overall health.” – Dr Israa Ismail, Senior Ayurveda Consultant and Assistant Ayurveda Manager at Nirva Health.

Stress:

• Stress can interrupt digestion, imbalance the gut microbiota, and change gut motility, resulting in bloating. It has also been suggested that stress makes you more aware or sensitive to bloating.

Dehydration:

• Your body needs water to perform all bodily functions, including digestion. When you’re dehydrated, your body holds on to water, which causes your abdomen to feel bloated. Dehydration can also lead to constipation, which causes bloating.

Lack of Physical Activity:

• A sedentary lifestyle slows down digestion, leading to a buildup of gas and waste in your gut, resulting in bloating. 

4. Medical Conditions

Your diet and lifestyle might not be the cause of bloating. Some medical conditions can also cause a bloated gut. Some of the common conditions are:

Hormonal Changes:

• In women, fluctuating hormone levels, especially those of oestrogen and progesterone, during your menstrual cycles or menopause can lead to water retention and changes in digestion, causing a feeling of bloating.

Gastroparesis:

• Gastroparesis is a condition of delayed gastric emptying. Gastroparesis causes food to remain in the stomach for extended periods, causing a feeling of fullness and bloating.

Quick Treatments for a Bloated Gut

Are you looking for effective remedies to ease bloating and abdominal discomfort? Here are some methods to get fast relief:

1. Dietary Adjustments

Avoid Gas-Producing Foods:

• Reduce the intake of foods like beans, onions, broccoli, legumes, carbonated beverages, artificial sweeteners, and dairy products, which may cause gas buildup in your gut.

Try Low-FODMAP Foods:

• Choose foods that are low in difficult-to-digest carbohydrates. Low-FODMAP foods like whole grains, fruits and vegetables are also a beneficial therapeutic approach for patients with irritable bowel syndrome (IBS).

Eat Smaller Meals:

• Go for small, frequent meals rather than large portions. Better digestibility is attained when food is eaten in small quantities. It also reduces the chance of gas and indigestion.

Stay Hydrated:

• Drinking sufficient quantities of water supports healthy digestion, ensures smooth gut motility, and prevents constipation.

2. Herbal and Natural Remedies for Bloating

Some herbs possess properties that help to alleviate symptoms like an upset stomach or increased bloating. The effects of these herbs have been well-studied and are used widely to improve digestion and reduce bloating.

Peppermint Tea:

• Being an antispasmodic, it relaxes the smooth muscles within the digestive tract, which relieves dyspepsia and bloating symptoms. You can prepare peppermint tea by steeping a handful of peppermint leaves in two cups of boiling water for five minutes and then filtering it.

Ginger:

• Studies have shown the effectiveness of ginger in reducing indigestion-related symptoms like belching, bloating, and fullness. Ginger can be used to improve digestive health in the form of herbal tea, added to meals, or simply by chewing on a small piece of freshly peeled ginger.

Fennel Seeds:

• Fennel seeds help reduce bloating because of their anti-inflammatory effect and high fibre content. Chew a teaspoon of fennel seeds after your meals to improve digestion.

Apple Cider Vinegar:

• Apple cider vinegar may help people with low stomach acid from developing symptoms of indigestion, such as gas and bloating. Dilute one to two teaspoons of apple cider vinegar in a glass of water and drink it before or after meals to support digestion.

Read more – The 7 Best Herbal Teas for Your Gut Health.

3. Over-the-counter (OTC) Solutions

For quick relief from gas and bloating, you can also rely on simple medications that are available over the counter without a doctor’s prescription.

Simethicone:

• This is an anti-foaming medication which breaks down gas bubbles in the digestive tract and gives you quick relief from bloating. Commonly used simethicone medications are Gas-X and Phazyme.

Activated Charcoal:

• The administration of activated charcoal powder helps absorb toxins caused by indigestion as well as gas, reducing bloating and the sensation of fullness.

Probiotics:

• Probiotics are live bacteria which have health benefits when consumed. Taking probiotic supplements improves your gut health and microbiome diversity and prevents gas buildup in your gut. While selecting a probiotic, look for those containing beneficial strains of bacteria like Lactobacillus and Bifidobacterium.

Digestive Enzymes:

• If you experience indigestion and bloating due to low stomach acid secretion or lactose or gluten sensitivity, digestive enzyme supplements can increase digestive strength and reduce the symptoms.

4. Lifestyle Modifications

How about some very simple yet effective lifestyle changes that prevent issues in a manner beneficial to the gut and also cure bloating in a short time?

Gentle Exercise:

• Low to moderate-intensity exercises, such as walking, stretching, or doing yoga postures like the Child’s Pose or the Wind-Relieving Pose, assist in easing discomfort caused by gas buildup, thus minimising the bloating sensation.

Slow Down Eating:

• Practicing mindful eating might improve digestion by reducing the amount of air swallowed. Chew your food well and avoid rushing through meals.

Stress Management:

• Stress can contribute to poor gut health, gas, and bloating. Practising stress-relieving techniques like yoga, deep breathing exercises, meditation, and mindfulness can calm your mind as well as your gut.

5. Address Underlying Conditions

If bloating is caused by an underlying condition, the first step to relieving bloating would be to manage that condition.

Relieving Constipation:

• Constipation can be relieved by natural laxatives like prunes or, if necessary, over-the-counter laxatives. The best way to prevent constipation is to have a fibre-rich diet and drink plenty of water.

Lactose or Gluten Intolerance:

• If you’re lactose or gluten-intolerant, avoid those trigger foods. Use alternatives like gluten-free bread or non-dairy milk.

SIBO Treatment:

• An overgrowth of bacteria in the small intestine can lead to gas and bloating, and it should be treated based on diet, lifestyle changes, and, when necessary, antibiotics. Consult with your doctor about what’s best for you.

Long-Term Strategies to Prevent Bloating

Protect your gut today so you don’t have to heal it tomorrow. Here are some expert-recommended tips to prevent bloating and maintain your overall gut health.

Maintain a Balanced Diet:

• Follow a healthy and well-balanced diet consisting of fibre-rich foods like fruits, vegetables, and whole grains. Remember, do not suddenly introduce large quantities of fibre into your diet. Instead, gradually add them and increase their quantity, giving your body sufficient time to adjust to them. A high-fibre diet can support gut health and prevent bloating.
• Include probiotics like fermented vegetables and yoghurt, as well as prebiotics like onions, garlic, leeks, bananas, and apples.

Stay Active:

• Exercise regularly to support digestion and prevent gas buildup in your gut. Moderate-intensity exercises are known to reduce gut inflammation and improve gut microbial diversity.

Manage Stress:

• Chronic stress affects your gut health and leads to indigestion, gas, and bloating. Practising stress-relieving techniques like yoga and meditation can reduce stress levels and also support your digestive functions.

Hydrate Properly:

• Drink plenty of water throughout the day, especially following the consumption of fibre-rich foods. Water supports digestion and gut motility. You can also go for healthy options like herbal teas or snack on water-rich fruits like melons or oranges.

When to Seek Medical Attention

Typically, bloating is harmless and can be treated with dietary changes, herbal remedies, over-the-counter medications, and lifestyle modifications. Treating underlying conditions can certainly help. However, these could be signs of something more serious requiring professional assistance: 

• Bloating that lasts for more than a few days, which is painful or accompanied by cramping. 
• Weight loss that is sudden and unexplained. 
• Changes in bowel habits. 
• Presence of mucus or blood in the stool. 
• Brain fog and fatigue. 
• Worsening of symptoms of underlying conditions like IBS or SIBO.

Wrapping It Up

You might experience bloating from a wide variety of causes, including indigestion, food sensitivity, or an underlying disorder that is affecting the gastrointestinal tract. Fortunately, in most cases, quick relief can be achieved with simple dietary and lifestyle changes and over-the-counter medications if necessary. 

Better than treating bloating is preventing it with good nutrition, regular exercise, and stress management. But if any of the symptoms are out of control or persist, it is best to seek medical attention for an accurate diagnosis and treatment plan that is very specific to you.