Bloating: Causes and Remedies

There's nothing like bloating to make you feel sluggish and uncomfortable. However, as uncomfortable as the feeling is, it is a universally common problem, which affects almost everyone. Because bloating can have several causes, we often don’t know where to start to avoid discomfort.

The first step in figuring out the cause of abdominal bloating is determining whether it's associated with eating or drinking.  

Bloating can be caused by diet, particularly if someone has a high salt intake or eats a lot of gas-producing foods, such as dark leafy vegetables or beans. Calcium supplements can also cause gas in some people.

A simple reflex like inhaling can be the cause of bloating; some people actually swallow more air in as a result of stress, or simply when they eat! Chewing on gum and smoking can also make you inhale more air, aggravating the discomfort. Avoid talking while you’re eating to prevent bloating.

However, one of the main causes of bloating and gas is food that doesn't get properly absorbed. Sorbitol for example, which is commonly contained in sugar-free gum, is not absorbed by the body. Milk (more specifically milk sugar or lactose) is another culprit that our body isn't necessarily engineered to digest. Fructose -the sugar in fruit- is equally not well tolerated by some people.

Many desserts are prepared with very rich, creamy products that contain a lot of lactose. They’re often irresistible, but try to avoid dairy altogether for a few days, and see if your symptoms change.

There are certain fruits and vegetables, especially when raw, like cauliflower and broccoli that, again, our body doesn't have the right enzymes to digest completely. This feeds bacteria and results in more gas and flatulence.

The bottom line is, our digestive system simply cannot process everything, and you’re the only one to know the limitation of yours. Not respecting this, and ingesting ingredients that are harmful to you, will inexorably result in undigested food fermenting in the intestines, where bacteria will feed on it and produce more gas.

Bloating is very common in women. However if the problem is persistent, it’s advisable to seek medical advice, as it could be early symptoms of IBS (Irritable Bowel Syndrome).

Women are more prone the discomforts of bloating, because it can also be the result of gynecological troubles, or a combination of gastrointestinal and gynecological problems.

For pre-menopausal women, bloating is often related to the menstrual cycle and the level of hormones. When hormonal activity is high, stool and gas move more slowly through the intestines, often leading to constipation and bloating in the weeks before the period. Older women on HRT (Hormone Replacement Therapy) also commonly suffer discomfort from bloating.

Persistent bloating can sometimes be a sign of intestinal blockage. There are many possible causes for these blockages, including scar tissue from prior surgeries, certain medications, abdominal infections, accumulation of waste in the intestines, as well as hernias

If abdominal bloating is persistent rather then cyclical, it might be due to a mass such as an ovarian cyst or uterine fibroid. Chronic bloating could also be a sign of an underlying, more serious, liver or pancreas disease.

Women over 50 need to be especially cautious and consult a doctor about any chronic bloating.

Whether of hormonal or gastrointestinal origin, avoiding gas-producing foods and being watchful of your diet helps ease bloating.

Natural Remedies For Bloating

• Ginger tea
• Peppermint tea
• Clove oil
• Eucalyptus oil
• Boiled water with 1 teaspoon of ground cinnamon (sweetened with honey, if desired)
• Probiotics: Acidophilus and Bifidus
• Detox Bath: The daily routine of the Detox Bath activates bowel movement, easing blockages due to waste accumulation in the intestines. These accumulations are a breeding ground for bacteria that causes the discomfort of gas and bloating etc.

Exercise To Relieve Bloating

Lie flat on your back and bring your left knee to your chest and hug it to the count of 20. Release and repeat with your right knee. Alternate knees for 5 times or more, depending on the severity of symptoms.

Bloating Dos and Don’ts

• Don't skip meals
• Drink plenty of water (non-carbonated)
• Chew your food thoroughly
• Don't talk and chew at the same time. This causes you to swallow air, which causes more gas
• Avoid carbonated beverages, chewing gum, highly spiced foods, and too many sweets
• Avoid dairy products, a majority of people are lactose intolerant
• Eat only peeled, cooked seedless fruits and vegetables. Strain the seeds out of tomatoes
• Avoid beans, corn (including popcorn), and nuts. Vegetables in the cabbage and onion families, including broccoli and garlic

By Lina Baker and Randa Khalil

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