Nutrition for Today: Many factors can lead to bloating. Here are some issues and solutions

Do you often feel bloated?

Unwanted, uncomfortable and often unpredictable, bloating leaves us feeling less than our best.

Whether it’s an occasional post-meal puffiness or a constant thing, it’s something we’d all rather do without.

Let’s look at some of the common culprits that cause this discomfort.

Issue 1: Your digestive system

The most common cause is the buildup of gas in the digestive system. This can occur by swallowing air while eating, consuming gas-producing foods or improper digestion.

Eating too much, too fast can overwhelm your digestive system. Your stomach expands to accommodate the excess food, causing discomfort.

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Certain foods are notorious for causing gassiness. These include legumes, broccoli, cauliflower, cabbage and other vegetables in the cabbage family. These foods contain carbohydrates and fibers that may be difficult to digest for some people.

Carbonated drinks such as sodas, sparkling waters, and beer. The carbon dioxide that makes these beverages fizzy also causes bubbling in the stomach.

Issue 2: Intolerance

Lactose intolerance and gluten intolerance can lead to bloating as the body struggles to digest these foods.

Chronic conditions such as celiac disease, irritable bowel syndrome and inflammatory bowel disease can result in chronic bloating.

Issue 3: You're backed up

Constipation is another common cause of bloating.

When the stool backs up on the large intestine it can cause abdominal distension and discomfort. If gas gets trapped behind the stool that makes the bloating worse.

Issue 4: Bodily changes

Hormonal changes are another reason many women experience bloating, due to fluid retention before their menstrual cycle.

Here's how to fix bloating

There are many things you can do to relieve bloating and prevent it from happening.

Reduce or eliminate gas-producing foods and carbonated drinks. Switch to water, juice, tea and other non-carbonated beverages. Plain water is best.

Make it a habit to eat and drink slowly. When we eat or drink too fast we tend to swallow a lot of air, which causes a gas buildup in the gastrointestinal tract.

Avoid chewing gum. This also causes us to swallow air. If you want something to freshen your breath, choose a mint instead.

Avoid talking at the same time you eat. This too tends to make us swallow air.

Eat smaller more frequent meals to prevent overeating.

If you are increasing your fiber intake, go slowly in order to allow the body adjust. Although fiber is good for us, increasing your intake quickly can cause gassiness.

Avoid using straws, as this leads to the intake of air.

Be sure to stay hydrated. This can help prevent constipation. Drink plenty of water throughout the day, not just at mealtimes.

Consider taking a probiotic supplement and increase your intake of naturally probiotic-rich foods such as yogurt. This can help regulate the gut bacteria that can produce gas and bloating.

Ginger and peppermint help relieve bloating. Keep ginger and peppermint tea on hand to use when you begin to feel the discomfort of bloating after a meal.

Over-the-counter medications containing simethicone help move excess gas out of the digestive tract.

Certain yoga poses position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. Child’s Pose, Happy Baby Pose, and squats can help relieve a buildup of gas quickly.

Physical activity can get the bowels moving, which can release gas and stool. A walk around the block after a meal can provide fast relief from gas pressure.

If your bloating is caused by fluid retention, it helps to decrease your intake of sodium. Typical high sodium foods include table salt, canned and other processed foods, pizza, frozen entrees, tacos and burritos, many seasonings such as soy sauce and teriyaki sauce, soups and restaurant foods.

Log your plan

For people who experience bloating after meals, it’s a good idea to keep a food diary for a few weeks. That will help you identify specific foods that are causing your problems.

Bloating is a common problem, and is usually harmless, but it can be uncomfortable and disrupt your life.

By understanding the causes and making the necessary adjustments, you can find relief.

If bloating persists or is accompanied by other symptoms, seek medical advice to rule out any underlying health conditions.

And remember that everyone has individual differences, and what works for one person may not work for you. Pay attention to your body and find the right solution for you.

Susie Bond is a Registered and Licensed Dietitian/Nutritionist in private practice. Contact her at [email protected]

This article originally appeared on Florida Today: Several issues lead to bloating. Here's how to feel better