What causes Bloating of the stomach and how to relieve stomach bloating? If you run a Google search, these two questions are probably some of the most commonly occurring medical ones. Stomach bloating after eating is a common problem and this leads people to believe that bloating in stomach is due to retention of water in the abdomen.

Fluid retention by the body does not happen initially in the abdomen. It starts at the extremities such as the feet and ankles. If you’re suffering from a fluid retention problem, you would first see your hands and legs become swollen. So, bloating of stomach is not caused by “water weight.”

Reasons for Stomach Bloating

There could be several different stomach bloating causes.

Constipation

Constipation is caused by eating too little fiber, less water and other fluids, and leading a sedentary life. Thus, faeces cannot move through the intestines. This gives you bloating of stomach, gas, pain, and discomfort.

Food Allergies and Lactose Intolerance

If you are allergic to food or lactose (a type of sugar present in milk and milk products), you are likely to suffer from bloating of stomach, pain, and gas.

You could also be gluten intolerant, so when you eat foods containing wheat like bread or pasta, your body may be reacting in the form of stomach bloating after eating. Gluten is a type of protein found in wheat and other grains like barley, oats, and rye.

Apart from this, you could also be allergic to certain foods that cause bloating such as nuts, shellfish, and eggs.

Carbonated drinks

Drinking too many fizzy drinks can cause bloating of stomach because the gas can get stuck in the stomach.

Chewing gum

Chewing gum constantly can cause you to ingest extra air, which gets trapped in the stomach. Thus, you get bloating in stomach.

Eating too quickly

Swallowing food without chewing well can hamper digestion of food, causing bloating of stomach. You are also likely to swallow too much air from trying to eat too quickly.

Artificial sweeteners

Artificial sweeteners may save you from eating too much table sugar, but liberally sprinkling them in everything may cause bloating of stomach.

Sodium

Eating a diet high in sodium and low in fiber can cause bloating of stomach.

Beans

Beans and vegetables like cauliflower, broccoli, and Brussels sprouts can be difficult to digest because they cause production of gas. These are one of the main categories of foods that cause stomach bloating.

Large, Heavy meals

Eating too much can also upset your body’s digestive system and cause bloating of stomach.

Stomach Disorders

Disorders of the gastrointestinal system, such as ulcerative colitis and celiac disease can lead to bloating of stomach and gas formation.

Research has shown that 23%-96% of people with irritable bowel syndrome experience stomach bloating after eating. 50% people with functional dyspepsia also have bloating in stomach. 56% people suffering from chronic constipation are also afflicted by bloating of stomach.

Small Intestinal Bacterial Overgrowth

This disorder is caused when very high densities of abnormal bacteria multiply and thrive in the bowel. It happens if your digestion is poor, you are suffering from inflammation, or you have taken a course of antibiotics.

Foods that Cause Stomach Bloating

Foods that cause bloating are not necessarily unhealthy. They may have nutrients that are required by the body and should be included in a balanced diet. However, if they cause stomach bloating then you may need to reduce your intake.

Beans and lentils

These legumes are protein-rich and should be a part of one’s diet. However, they have sugars called alpha-galactosides which are not digested in the stomach. Instead, they get fermented in the colon, producing gas and consequently, bloating.

Wheat, Barley, and Rye

These cereals are highly nutritious, but they contain the protein called gluten. This protein may not be digested by a certain section of people who are termed gluten intolerant. They get pain, gas, and bloating if they eat these cereals.

Dairy Products

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Dairy products are good sources of calcium and protein, but the sugar in them (lactose) is difficult to digest for some people. Such people are called lactose-intolerant. When they eat dairy products, they experience bloating, gas, and diarrhoea.

Apples

Apples are very healthy and should be eaten in moderation. However, they also cause stomach bloating because they contain large quantities of fructose and fiber. Cooking the apple may help the body digest it easily.

Garlic

Garlic contains a substance called fructans, which may cause gas.

Sugar alcohols

Examples of sugar alcohols are xylitol, mannitol, and sorbitol. They are present in chewing gum and sugar-free foods. They are difficult to digest and pass through the small intestine unchanged. They get fermented in the large intestine, causing gas.

Beer

Beer is a beverage made by fermenting wheat, rice, maize, or barley. It is also a carbonated drink. Thus, it can cause bloating.

Stomach Bloating Remedies

There are many remedies for stomach bloating and they should be used depending on what causes the bloating.

Drink Water Regularly

Taking a sip of water every now and then ensures that you drink enough water throughout the day. When you drink enough water, you do not get constipation. Your metabolism also works properly. Thus, you are able to maintain your current weight or even lose weight.

Do not Eat High Sodium foods

Reduce the amount of table salt that you eat. Don’t sprinkle extra salt on your food. If you eat too much salt, it puts stress on the heart because it causes fluid to accumulate in your body and increases the volume of the blood in the body. This gives you an uncomfortable feeling and causes stomach bloating.

Keep the skin on fruits

The skin of fruits is a warehouse of fiber. Do not remove the skin from fruits like pears, berries, and apples. By eating adequate amounts of fiber, you can avoid constipation. Thus, you will not suffer from stomach bloating.

Eat Foods Rich in Potassium

Foods such as tomatoes, spinach, bananas, and mangoes are full of potassium. This helps reduce bloating of stomach.

Eat Watermelon

Watermelon is a fruit that has high quantities of water. This is helpful in removing excess sodium from the body. The fruit also has an amino acid called citrulline, which prevents bloating of stomach by improving the flow of blood in the body.

Reduce your intake of Artificial Sweeteners

Artificial sweeteners may help you reduce your intake of sugar, but it may lead to bloating of stomach. These substances are hard for the body to digest and cause diarrhoea and gas.

Avoid Seltzer Water

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You may be under the impression that seltzer water is a better alternative to carbonated drinks. But, did you know that it also causes bloating of stomach? You can flavor your water with a sprig of lemon instead.

Be more Active

This stomach bloating remedy may sound like common sense, but how many of us are as active as we should be? We should include 15-20 minutes of physical activity in our daily routine. This will help us avoid constipation and consequently, bloating of stomach.

Drink Coffee in Moderation

Coffee contains a substance called caffeine, which causes the muscles of the colon to contract. This stimulates bowel movements. Thus, drinking coffee in moderation can keep you regular and prevent bloating of stomach.

Eat Dinner Early

If you keep enough gap between dinner time and bedtime, your stomach will have the time to digest your food properly. Thus, you will not wake up the next day with a bloated stomach and a gassy, uncomfortable feeling.

Take Calcium Before your Periods Start

You must have calcium rich food before you start menstruating to prevent bloating of stomach. Women need at least 1,200 mg of calcium per day. This will provide relief from premenstrual syndrome as well.

Massage your Stomach

If you are already suffering from bloating of stomach, you can try massaging it to expel the gas.

Do Stomach Exercises

Before you get out of bed in the morning, you can try a belly exercise to prevent bloating.

1. Lie on your back and pull your knees up to your chest.
2. Twist your knees from side to side slowly.

Be careful that you don’t eat too much fiber

We have just mentioned in this section that you need to eat foods that contain fiber in order to prevent constipation. But do not go overboard and eat too much fiber because it can have detrimental effects as well. Beans and oatmeal contain soluble fiber that takes the body some time to digest. If you eat too much too quickly, you will suffer from a bloated stomach.

Monitor your antibiotic intake

When you take antibiotics, the flora and fauna of your gut is significantly altered. This can cause the production of gas, leading to pain and bloating. You should see a doctor if you think that you get stomach bloating after taking antibiotics.

Drink warm water with lemon in the morning

It is a good habit to drink warm water laced with lemon each morning. It helps prevent retention of water and aids your digestive system. You could add some cinnamon powder to improve the taste.

Drink alcohol in moderation

Alcohol dehydrates your body, making it think that there is water scarcity. Thus, the body retains whatever water it can. This causes bloating of stomach.

Consume Dairy and Dairy products sparingly

Drinking too much milk and eating too much butter, cheese, and other dairy products can cause the production of lots of gas. Reduce how much you eat and you may feel better.

Avoid Vegetables that Cause Gas

Even though they are healthy and should not be completely cut out of your diet, vegetables such as Brussels sprouts, cabbage, and broccoli cause gas and constipation. Eat them in small amounts.

Use Black Pepper instead of Salt as a flavouring agent

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Salt contains sodium, too much of which causes bloating of stomach. You can try sprinkling black pepper powder instead of salt to flavor your dishes.

The answer to what causes bloating can depend on a variety of factors, from the food you eat to the physical disorders that you may have. You can identify your problem from the signs and symptoms or approach a doctor for help.

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