BLOATING: WHAT CAUSES IT AND HOW TO ADDRESS ABDOMINAL SWELLING

What is bloating?

Bloating refers to the increased accumulation of air and pressure in the gastrointestinal tract. It can be caused by several different factors, the most common of which include:

• Gastrointestinal conditions: Irritable Bowel Syndrome, inflammatory bowel diseases, gluten and lactose intolerance, and constipation all have bloating as a primary symptom.
• Swallowing air: Eating too quickly, drinking through a straw, chewing gum, or talking while eating increases the likelihood of experiencing abdominal bloating.
• Consumption of certain foods: Foods that are high in FODMAPs, which are specific fermentable carbohydrates such as oligosaccharides, monosaccharides, disaccharides, and alcohols, are not fully absorbed by the digestive system and produce gases that cause bloating. Such foods include legumes (lentils, beans, chickpeas), certain fruits (apple, peach, pear), grains, dairy products, certain vegetables (cauliflower, broccoli, onions, artichokes), and some sweeteners (sorbitol, mannitol, xylitol), among others.

How is bloating treated?

To address the unwanted bloating in your abdomen, you will first need to identify which habits and foods are exacerbating the problem. In this case, eliminate them from your diet for a period and gradually reintroduce them once the issue has resolved. Generally, the following tips will help reduce bloating:

• Change your dietary choices and habits: Avoid foods that cause bloating, such as the ones mentioned above, or any other foods that you notice trigger the problem.
• Reduce your salt intake: High sodium consumption causes fluid retention and bloating. Replace salt in your diet with spices and herbs to noticeably reduce your total intake.
• Increase your intake of probiotics: Probiotics are live microorganisms that naturally reside in the gut and are essential for the proper functioning of the digestive system. Among their many beneficial actions, probiotics restore gut flora, reduce bloating, alleviate symptoms of irritable bowel syndrome, ulcerative colitis, and treat constipation.
• Consume adequate amounts of fluids: Proper hydration helps the gastrointestinal system function better, increases urination, and improves the balance of fluids in your body.
• Eat in a calm and pleasant environment, free from stress and pressure: Avoid eating too quickly and try to chew each bite thoroughly to minimize the chance of swallowing air.

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