Feeling Bloated All the Time? Discover 8 Common Causes and Effective Relief Tips

Abdominal bloating is a prevalent issue that can be triggered by a large meal or gas-producing foods. It may also stem from gut sensitivity related to emotional changes, alterations in the gut microbiome, or various underlying health conditions. Bloating is characterized by excessive gas, discomfort or pain in the stomach, a feeling of fullness even after eating little, and stomach rumbling. The duration of bloating can vary, lasting from a few hours to several days, depending on its cause.

Causes of Bloating

Here are eight possible reasons for bloating:

1. Constipation: Bloating can be a symptom of constipation, causing abdominal distress.
2. Food Intolerance: Lactose or fructose intolerance often leads to bloating.
3. Health Conditions: Conditions like Inflammatory Bowel Disease (IBD), Irritable Bowel Syndrome (IBS), and endometriosis can cause bloating.
4. Stress: Stress is a known trigger for bloating in many individuals.
5. Poor Eating Habits: Consumption of fizzy drinks, a diet high in salt or sugar, and low fiber intake can induce bloating. Eating fried, spicy, or oily foods can also contribute.
6. Hormonal Changes: Hormonal fluctuations can cause bloating.
7. Excess Gas: Problems with excessive gas can be accompanied by bloating.
8. Overeating: Consuming large amounts of food or high-calorie intake can lead to bloating.

Treatment

Dr. Manjusha Agarwal, Senior Consultant in Internal Medicine at Gleneagles Hospitals, Parel Mumbai, recommends lifestyle changes to reduce bloating and promote a healthy stomach:

1. Exercise: Regular physical activities like walking, cycling, swimming, gymming, and running can help reduce bloating and abdominal discomfort.
2. Yoga: Practicing yoga can relieve abdominal pain and bloating. Ensure to do it under the guidance of an expert and avoid performing stretches on your own.
3. Limit Cruciferous Vegetables: Vegetables like cabbage, broccoli, radish, cauliflower, and kale can cause bloating and gas.
4. Avoid Artificial Sweeteners: Sweeteners such as aspartame, saccharin, sucralose, and alitame can lead to bloating.
5. Maintain a Food Diary: Tracking your food intake can help identify foods that trigger bloating episodes.
6. Eat Enough Fiber: To combat constipation-induced bloating, include fiber-rich foods in your diet, such as pears, carrots, apples, avocados, pomegranates, leafy greens, bell peppers, sweet potatoes, and pumpkins.
7. Add Probiotics: Incorporate probiotics into your diet to help tackle bloating. Try yogurt, kombucha, and kimchi.
8. Eat Smaller Portions: Avoid large meals and eat smaller portions. Fats and refined carbs take longer to digest, leading to bloating.
9. Eat Slowly: Chew your food properly and eat slowly to prevent bloating caused by fast eating.

By adopting these lifestyle changes and dietary adjustments, you can effectively manage and reduce the occurrence of bloating.