What is Bloating or Gas?
Bloating refers to a subjective feeling of increased pressure in the abdomen. A feeling of 'fullness' or a tight abdomen without neccessarily having eaten anything to explain the feeling.
Symptoms
Sensation that the abdomen is uncomfortably full
Excessive gas (flatulence)
Frequent burping
Abdominal rumbling
Sharp pains and cramps
Hiccups
Causes
- Bloating can be caused by diet, or change in diet, irritable bowel syndrome (IBS) and constipation.
- Gas can also be caused by:
- Overeating
- Smoking
- Chewing gum
- Lactose intolerance, fructose intolerance and other food intolerances
- Food allergy
- Aerophagia (air swallowing)
- Irritable bowel syndrome
- Bowel obstruction
- Gas-producing foods for example beans, vegetables such as cabbage, broccole and cauliflower, dairy products containing lactose, fructose and carbonated drinks such as soda and beer.
- Visceral fat
- Menstruation
- Massive infestation of intestinal parasites
Prevention
Avoid foods that affect you the most
Eat less fatty foods. Fat can slow down digestion allowing food more time to ferment, producing gas.
Cut down on high fibre foods. Although fibre helps in digestion, high fibre foods have a tendency of also producing gas. Slowly re-introduce fibre back into your diet after your body has adjusted.
Exercise more, or take a short walk after eating