Abdominal bloating: the causes and how to prevent it

It’s something quite common: feeling like a balloon, with the feeling of having a full stomach, but without necessarily having eaten much.

Bloating or distension is a visible increase in the size of the abdomen. The belly looks full and this causes discomfort.

In addition to the obvious physical change, abdominal swelling can be accompanied by stomach pain, discomfort or noise.

Behind this very common condition, there can be many causes. Some are easy to manage and, to end the problem, just make some changes in food.

Others are more complex and can range from problems with the immune system to even being signs of a type of cancer.

Next, we will explain some causes, what are the signs that should put us on alert and what habits we need to change to avoid this uncomfortable feeling.

air or constipation

The most common reason for bloating is having too much gas in your intestines. The NHS, UK’s public health service, indicates that this can be caused by some foods and drinks or by ingesting air.

The second most common cause of feeling bloated is constipation, something that can go unnoticed because it’s not just about having less bowel movement.

The Johns Hopkins University Medical Center states that if you have to strain to start or finish a bowel movement; whether your stool resembles stones or pebbles; or if there is no feeling of emptiness when you defecate, you are suffering from constipation.

And all of this can contribute to abdominal pain and swelling. Because the longer the stool sits, the more chances bacteria have to ferment and therefore create more gas and bloating.

Excess bacteria or lack of movement

Another reason behind bloating is Sibo, which stands for bacterial overgrowth in the small intestine. As its name suggests, it is an overgrowth of bacteria, and it occurs when intestinal bacteria from the colon spill over into the small intestine.

The excessive growth of these bacteria can also overwhelm other bacteria that are precisely responsible for balancing the system and absorbing gases.

Sibo can occur after a complication from abdominal surgery or as a result of some structural problems in our digestive system, such as intestinal adhesions or diverticulitis, bulging pouches that protrude in the small intestine, according to the Mayo Clinic, one of the largest health care organizations. US medical research.

Irritable bowel syndrome, a very common condition that affects the digestive system, can make patients extremely sensitive to gas and pain, stomach cramps, diarrhea and constipation, as well as abdominal bloating.

The exact cause of irritable bowel syndrome is not known, but the NHS states that it has been linked to factors as varied as: the speed at which food passes through the gut, hypersensitive nerves in the gut, stress and family history.

Another reason that can make us bloated is gastroparesis, a disease that affects the stomach muscles, altering their motility – that is, the normal spontaneous movement. It may be that motility decreases or stops working and, therefore, the stomach takes longer to empty.

The cause of gastroparesis is unknown, but the Mayo Clinic indicates that after surgery, complications from diabetes, or the use of some medications for depression, high blood pressure, or allergies, there may be slow gastric emptying and similar symptoms.

Intolerances and hormones

Sometimes, after swelling, there may be a food intolerance. Some of the usual suspects behind bloating are usually foods that contain lactose, fructose and carbohydrates such as wheat and legumes.

In addition, indicates the NHS, it can be a symptom of celiac disease, a condition in which the immune system attacks its own tissues from the ingestion of gluten, a protein that appears mainly in three types of cereals: wheat, barley and rye.

This damages the small intestine, making it impossible to absorb nutrients and causing a variety of symptoms, including diarrhea, abdominal pain and bloating.

As common as gas is the swelling produced by the hormones responsible for the menstrual cycle. Up to 3 out of 4 women experience bloating before and during their periods, according to the Cleveland Clinic.

There are also hormonal fluctuations that occur during perimenopause, the transition period from the last period to menopause.

Female hormones can cause bloating for a variety of reasons. For example, estrogen causes fluid retention; this same hormone and progesterone can speed up or slow down the motility of the stomach muscles and, in turn, cause gas; and still have the enlargement of the uterus just before menstruation.

Sometimes, swelling that doesn’t go away can be a sign of something more serious, such as problems with your ovaries and uterus, even ovarian cancer, which is why it’s important to have regular pelvic exams.

How to reduce swelling

If you still don’t know why you feel bloated, it’s important to make small changes first to rule out the causes.

The NHS recommends doing regular exercise to improve digestion and massaging the stomach from right to left to release trapped air if gas is the cause.

In the case of constipation, eating fiber-rich foods such as fruits and vegetables and drinking plenty of water can help.

Among the things to avoid are drinks with gas, alcohol and caffeine, present in coffee and tea, fatty, processed, very sugary or spicy foods and those that are more flatulent, such as cabbage, beans and lentils.

With regard to food, it is also advisable not to eat large meals — rather, small and more frequent ones —, to chew with your mouth closed to avoid swallowing air, not to eat heavy meals before going to bed, or bend over when eating.

If you believe you have a food intolerance, try to gradually eliminate the suspected foods and see how you feel after each meal.

When to see a doctor

Typically, swelling tends to go away on its own or with a few simple changes. And if only this symptom appears, although it is somewhat uncomfortable, it does not have to represent a serious underlying condition.

But if abdominal bloating appears along with other symptoms or there is no improvement with some simple changes, it is advisable to consult a doctor.

Diarrhoea, persistent or intense abdominal pain, bloody stools or changes in color are some symptoms that should keep us alert, as well as changes in the frequency with which you go to the bathroom, involuntary weight loss, loss of appetite or feeling very rapid satiety and chest discomfort, according to the Mayo Clinic.