Bloating, often called “gas”, is a persistent sensation of fullness or heaviness in the stomach or a distended feeling, which does not go away by passing gas or stools. It is a prevalent health complaint and affects one out of every six people in the world.
An expert gastroenterologist provides more insights into gas production in the digestive canal and answers some common questions patients ask.
How is the gas produced in the digestive system?
Unlike believed, having gas in the digestive system is entirely normal. Healthy individuals have 100 to 200 cc of gas in their digestive systems at any time.
The oxygen and nitrogen we swallow through our mouths reach the stomach through the food pipe. We burp out most of it, but some amount of gas may escape to the intestine and come out from below.
Other gases like carbon dioxide, hydrogen, and methane are produced inside our intestines (colon) due to the fermentation of food by gut bacteria.
What factors affect the amount of gas in our digestive systems?
- Time of the day - There are no huge amounts of gases at the beginning of the day. But the gas builds up in the late afternoon, getting more noticeable in the evening.
- The amount of air a person swallows.
- Type of the food a person consumes.
- Gastric motility - the speed at which food moves through the digestive system.
Which foods cause excessive bloating?
- High-fiber foods - Sudden inclusion of high-fibre food could cause bloating, especially if you are not used to high-fibre content.
- Fatty foods - High-calorie or high-fat foods take more time to get digested, which causes a feeling of fullness for prolonged periods
- High-salt intake - Eating salty foods cause water retention in the body leading to bloating.
- Cruciferous vegetables - Cabbage, cauliflower, broccoli, Brussels sprouts and too many onions can cause bloating in some people.
- Sweeteners - Some foods or drinks labelled as "diet" or "sugar-free" may contain sugar alcohol called sorbitol. It can significantly cause bloating.
- High-sugar fruits - Fruits like mangoes, grapes, and some melons contain high amounts of sugar and cause bloating
- Peas and lentils - People consuming a diet rich in lentils and peas like rajma and chickpeas may experience bloating
Can food intolerances cause bloating?
- Lactose intolerance - Lactose is a naturally-occurring sugar present in dairy products. People not equipped adequately with the enzyme lactase in their digestive systems cannot break down lactose and experience severe bloating when they consume dairy products.
- Gluten intolerance - Gluten is a natural protein present in wheat and other whole grains. People with celiac disease are entirely intolerant to gluten. People who are gluten-intolerant or gluten-sensitive can experience bloating when they consume gluten
How to reduce bloating without the help of a doctor?
Restricting or avoiding the following foods or drinks could help reduce bloating.
- Fatty foods
- Carbonated drinks like soda, cola, and beer - These drinks contain carbon dioxide, which may escape into the intestine and cause bloating.
- Sugary foods or drinks - High sugar content in the diet cause an imbalance in the good gut bacteria that helps in digestion.
- Cruciferous vegetables
- Lentils
- High-fibre foods - You should include fibre in the diet slowly.
- Sweeteners and sugar-free products
- Dairy or milk products - People who experience bloating after consuming milk products like yoghurt or cheese should get tested for lactose intolerance.
- Wheat products - People who get bloated after taking wheat products should shift to a rice-based diet and get tested for gluten intolerance or celiac disease.
How to get rid of excess bloating?
- Taking a 20- to 30-minute walk when you feel bloated can improve gastric motility and help pass the gases trapped in the digestive system.
- Avoiding heavy meals or fatty foods
- Taking a hot water bath may also help relieve bloating
- Drinking enough water, especially if you are constipated
- Drinking water boiled with ginger, lemon, mint, or cumin may help soothe the digestive system and help relieve bloating
- Quitting smoking as smokers inhale more air which can get trapped in the stomach or intestines
- Eating slowly can help reduce the amount of air you swallow while eating
When should you consult a doctor for bloating?
You should consult a doctor when you experience:
- Persistent bloating
- Alteration in bowel habits
- Changes in general health
Takeaway points
Bloating is caused by the air we swallow while talking or eating and gases released during digestive processes. Bloating can be reduced by restricting some foods, changing dietary habits, and following simple tips at home. However, you should consult a doctor if you experience bloating persistently despite the dietary changes.
If you are feeling bloated frequently, consult a digestive health specialist or gastro doctor to diagnose and treat the issue. Bangalore Gastro Centre Hospitals at HSR Layout is a top-rated, most trusted, and best gastro centre hospital in Bangalore. The gastroenterologists will work with nutritionists to provide tailored diet plans and treatment to help relieve bloating.
