Why Am I Bloated After I Eat?

Most people experience bloating after a meal now and then. It’s that uncomfortable sensation of pressure in your gut. It may be accompanied by what’s called abdominal distention, where your belly seems to expand. 

Bloating typically resolves on its own and isn’t cause for concern. However, it can negatively affect your quality of life if you experience it frequently. Fortunately, there are steps you can take to reduce bloating. 

What Causes Bloating?

From medical conditions to lifestyle choices, many things can produce bloating. The more common causes include:

• Health problems. Some conditions make you produce more gas or increase your sensitivity to the presence of gas in your digestive tract. This includes celiac disease, acid reflux (which irritates your esophagus), irritable bowel syndrome (which affects nerves in your bowel), and hemorrhoids.
• Consuming too many carbs. Carbs are an important energy source, but eating too many can cause your body to retain water, potentially making you feel overly full. 
• Overeating. Consuming more food than your stomach can comfortably accommodate makes you feel bloated. Keep in mind that while your stomach can stretch, it’s about the size of your fist when empty. 
• Constipation. When your digestive tract is stalled, eating or drinking can create or intensify bloating. 
• Swallowing too much air or gas. Eating too quickly can cause you to swallow air. So can drinking carbonated beverages. 
• Consuming certain foods. Everyone’s digestive system is different, but some people experience bloating if they consume salt, dairy, fructose, fat, or carbs called FODMAPS, found in some fruits, vegetables, dairy, and whole grains. 
• Having your period. You may retain water in the week or so before you start your period, which can cause bloating.  
• Gaining weight. Added pounds often end up around the belly, so there’s less room for the stomach to stretch.

How to Stop Bloating After Eating

If you feel gassy after every meal or nearly every meal, try these 10 tips for reducing or preventing bloating:

1. Understand your food issues. Food allergies and intolerances can cause your body to produce excess gas, which makes you feel bloated. Testing for food issues can be inaccurate or inconclusive, so the best approach is trial and error. Keep track of what you eat and how you feel afterward for several weeks. You’ll likely detect foods that cause bloating for you, and you can eliminate them from your diet or consume smaller quantities of them.
2. Eat and drink slowly. Consuming foods and beverages quickly can cause you to swallow air, which increases bloating. As an added benefit, enjoying meals at a more leisurely pace may help you more readily detect that you’re full and help with weight management.  
3. Avoid carbonated beverages. These drinks contain carbon dioxide gas, which can accumulate in your digestive tract and cause you to feel bloated. 
4. Eat moderate amounts of fiber and high-fat foods. Both are essential to a healthy diet but consuming either in excess can cause bloating. So, you don’t want to eliminate them. But it can be helpful to reduce your intake and monitor the results to determine how much you can eat without bloating. 
5. Avoid talking while eating. Speaking as you chew and swallow can cause you to swallow air, which, as noted above, can lead to bloating. 
6. Eat smaller portions. It’s vital to consume enough of the right foods to be healthy. However, eating more than that amount can increase bloating. Try reducing your portion size, particularly when you want to avoid feeling bloated. 
7. Get light exercise after a meal. Some people find that activities like going for a stroll after a meal reduce bloating.  
8. Try ginger. Studies have shown that ginger can help reduce excessive gas in the digestive tract and reduce or prevent bloating. 
9. Try probiotics. These live microorganisms may reduce gut inflammation and the sensation of tension after eating. 
10. Treat heartburn if you have it. In addition to causing a burning sensation, heartburn causes bloating. If you experience it, treating it with an over-the-counter medication may make you feel less bloated.

Talk with Your Baptist Health Physician About Bloating

Bloating is an unpleasant sensation you don’t have to “just live with.” If you experience frequent bloating, talk with your Baptist Health physician. (You can find a doctor using our online provider directory if you don’t have one.)

They can diagnose the cause of your bloating and recommend lifestyle changes, treatment, or both. If appropriate, your doctor can also refer you to a gastroenterologist, which is a doctor that specializes in the digestive tract.  

Learn More.

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• Bloating
• Food Allergy
• Food Intolerance
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What you need to know

Bloating is an uncomfortable fullness, pressure or swelling in your stomach.

Some people describe it as a feeling like they have an inflated balloon or trapped gas in their abdomen. A bloated stomach most often occurs after eating a meal. Here you’ll learn more about bloating, including what causes bloating and if there are certain foods that don’t make you bloated.

What causes bloating?

Bloating is common, occurring in 20% to 30% of the general population and in up to 96% of people with irritable bowel syndrome. It tends to be caused by gas in your digestive tract. The gas can occur for many reasons, including swallowing too much air, consuming foods that cause gas, and having certain health issues. Medical conditions that can cause bloating include:

• Irritable bowel syndrome (IBS): If you have bloating and gas after eating, you may have IBS. This is a group of symptoms that affect how gas moves through your intestines. It causes bloating, pain, cramping and diarrhea.
• Constipation: Bacteria can ferment on stool that sits in your colon. This can lead to increased gas and bloating.
• Gastroparesis: In this motility issue, the muscles along the digestive tract do not work properly, which causes the stomach to empty too slowly. This can lead to bloating, nausea and bowel blockage.
• Small intestine bacterial overgrowth (SIBO): SIBO is marked by an increase or change in the bacteria in your small intestine, leading to bloating, diarrhea and weight loss. SIBO often occurs with other conditions, such as IBS.
• Gastrointestinal reflux disease (GERD): In GERD, the contents of your stomach flow backward up into the small intestine. This can cause burping and bloating.
• Problems digesting carbohydrates: Your stomach and small intestine aren’t always able to digest all of the carbohydrates you eat. These undigested carbohydrates can travel to your large intestine, where bacteria break them down and produce gas.
• Celiac disease (an inability to tolerate gluten, the proteins found in wheat, barley and rye) and lactose intolerance (an inability to break down lactose, the naturally occurring sugar in dairy products) can cause bloating.

What foods make you bloated?

Bloating and gas can be caused by consuming certain foods. While foods that cause bloating differ among people, the following foods, drinks and products can cause excess gas, which can lead to bloating.

How to manage bloating

Bloating treatment depends on the underlying cause. For instance, if you have bloating due to SIBO, your healthcare provider may prescribe an antibiotic. Bloating due to celiac disease means avoiding products that contain gluten, and bloating from lactose intolerance means eliminating dairy products from your diet. For occasional bloating, treatment may include lifestyle and dietary changes or over-the-counter (OTC) medications.

Lifestyle changes
Everyone swallows air when they eat and drink, but swallowing too much air can lead to belching and bloating. Changing certain behaviors can help reduce the amount of air you take in:

• Eat and drink more slowly
• Don’t chew gum or suck on hard candy
• Avoid carbonated or fizzy beverages
• Don’t smoke; if you smoke, get help to quit
• Make sure your dentures fit tightly enough, if you wear dentures
• Getting enough exercise and improving your posture may also help improve bloating in some people

Dietary changes
Avoiding or limiting foods that cause gas may help reduce bloating after eating. To figure out the exact foods that cause you to feel bloated, consider keeping a food and symptom journal. Log each food you eat and note your symptoms afterward. This can identify your personal triggers and help you find foods that don’t make you bloated.

OTC medications, such as antacids, can also decrease bloating and gas in some cases. Although other commonly used remedies, such as simethicone, activated charcoal or probiotics haven’t been proven to help, some people feel that these products work. Talk to your healthcare provider or pharmacist before trying any OTC medicines for bloating.

If you often have bloating after eating and changing your habits doesn’t help, talk to your healthcare provider. They can figure out the cause of your bloating and recommend a treatment plan.

Clinically reviewed and updated December 2021.

Sources:

1. https://www.uptodate.com/contents/overview-of-intestinal-gas-and-bloating
2. https://www.niddk.nih. gov/health-information/digestive-diseases/gas-digestive-tract/symptoms-causes
3. https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips
4. https://www.iffgd.org/symptoms-causes/bloating-and-distension.html

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what is the reason and what to do?

Let’s figure out why bloating occurs after eating, is it only the products that are to blame and what to do to avoid this problem.

Contents

• 1. What does bloating mean
• 2. Causes of swelling
• 3. How to get rid of bloating
• 4. How the FODMAP diet can help with bloating
• 5. What does bloating mean

What does bloating mean

Bloating is usually understood as a feeling of an enlarged stomach caused by increased gas production. Stretching of the abdominal cavity due to these processes causes a visible increase in the abdomen .

Photo by sutirta budiman / Unsplash

These symptoms can be a sign of an illness such as irritable bowel syndrome (IBS). But most often, bloating occurs in healthy people due to dietary habits.

Why bloating occurs

Reason 1: dysbacteriosis

The human gut is home to trillions of bacterial cells that make up the gut microbiota.

These bacteria perform essential tasks like breaking down fiber, producing nutrients such as vitamins and short chain fatty acids, and supporting your immune system.

When the ratio of bacterial species in the intestine changes due to antibiotics, stress or other causes, dysbacteriosis develops .

Intestinal dysbacteriosis may be accompanied by bloating and increased gas formation

This condition causes a host of digestive disorders, from discomfort and flatulence to diarrhea and vomiting.

Diversity of bacterial species in your gut microbiota is an indicator of health. Microbiota ratios can be assessed and improved using the Atlas Microbiota Test .

Cause 2: Gastrointestinal disorders

There are several bowel disorders that commonly cause bloating after eating.

For example, if bacteria in the small intestine grow excessively as with bacterial overgrowth syndrome (SIBO), the reaction to food may be more violent.

Irritable Bowel Syndrome (IBS) causes a similar condition, with abdominal pain first followed by bloating.

Leaky gut syndrome is not really considered a disease, but the condition of the mucosa can really affect well-being. The increased permeability of the intestinal wall causes chronic inflammation and a range of unpleasant symptoms, including bloating, diarrhea and constipation.

Reason 3: Diet

Certain foods cause some people to feel bloated after eating. For example, whole grains, legumes, and some vegetables, while healthy, can lead to gas.

Photo by Süheyl Burak / Unsplash

👆The more you eat legumes and cruciferous vegetables, the less your gut bacteria produce gas. If your diet is usually low in these foods, add them gradually. This will help prevent excessive gas formation.

Salt also causes bloating because it causes the body to retain water. And the use of carbonated drinks increases the accumulation of gases in the body.

Bloat Treatment

1. Find the cause

The first step to solving a problem is to understand the causes.

• stress,
• diet,
• sedentary lifestyle,
• swallowing food too quickly,
• dysbacteriosis,
• irritable bowel syndrome,
• food intolerance.

It is important to remember: each person’s body is individual. What causes bloating in one person may be completely normal for another.

Therefore, it is not worth blindly blaming stress or diet. Observe yourself and try to keep a bloating diary. Write down everything you eat and drink, along with information about exercise, medications, and how you feel after eating.

Photo by Paico Oficial / Unsplash

When it becomes clear whether bloating occurs more often after certain foods or stress, you can proceed to the second step.

Try to limit one by one the factors that cause discomfort and see if they are the cause.

2. Add some exercise

A simple walk can help reduce bloating.

Gentle exercise is better than intense exercise because intense exercise slows down the digestive tract and redirects energy to the muscles.

3. Add fermented foods

If the balance of microbes in the gut is disturbed, foods with probiotics in the diet can help restore balance.

Photo by Daniel Cabriles / Unsplash

Fermented foods such as kefir and yogurt, which contain strains of beneficial bacteria, can help with bloating.

4. Chew slower

Eating is not a marathon. When you stuff food in in a hurry, you swallow a lot of air. This leads to the formation of a large amount of gas after eating and can lead to belching.

Photo by Pablo Merchán Montes / Unsplash. Try to pay more attention to the beauty and content of the dish, as well as the feel of each bite

If you eat slowly and chew your food thoroughly, it will be easier for intestinal bacteria to break down food particles that have fallen on them, and as a result, microorganisms will produce less gases.

This will not only reduce the amount of air you breathe in, but it will also help you feel fuller, so you will eat less junk food. And this is a win for your waist.

5. Reduce soda

If you’re experiencing bloating after a small meal, it may not be what you eat, but what you drink.

Effervescent or carbonated drinks cause carbon dioxide to build up in the body, bloating the stomach, resulting in gas immediately after eating.

Photo by Mariah Hewines / Unsplash

The best drink to combat this is water. Without gas . If you, like many others, don’t like the taste, try adding a bit of flavor, like a slice of lemon or lime.

6. Add less salt

Salt causes the body to retain water, which is why we feel thirsty after eating salty foods. It can also change the composition of the gut microbiota, reducing the abundance of probiotic bacteria Lactobacillus .

Photo by Emmy Smith / Unsplash

Reducing your salt intake can help relieve symptoms of bloating.

Most sodium comes from processed foods and restaurants, so try to cook at home and use herbs and spices to flavor your meals.

FODMAP anti-bloat diet

Food often triggers gastrointestinal symptoms.

A diet low in FODMAPs—fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols—is sometimes used to control symptoms of irritable bowel syndrome.

This is a list of types of fermentable fiber that the body hardly digests. For some people, they cause bloating and excessive gas.

Photo by John Cameron / Unsplash

To correct this problem, your doctor may prescribe a FODMAP diet to identify the foods that are causing the adverse reaction.

This diet should only be followed with the advice and supervision of a nutritionist.

You can find out how your gut bacteria break down certain types of fiber by taking the Atlas Microbiota Test. You will receive personalized and understandable recommendations to help improve the functioning of the microbiota and improve digestion.

More articles on how to improve digestion on the Atlas blog: irritable bowel drome

• Apiroz, F and Malagelada , J, R. Abdominal Bloating, 2005
• Brown, K et al. Diet-Induced Dysbiosis of the Intestinal Microbiota and the Effects on Immunity and Disease, 2012
• Chang, L et al. Sensation of Bloating and Visible Abdominal Distension in Patients With Irritable Bowel Syndrome, 2001
• Costa, R, J, S et al. Systematic Review: Exercise-Induced and Gastrointestinal Syndrome-Implications for Health and Intestinal Disease, 2017
• Dukowicz, A et al. Small Intestinal Bacterial Overgrowth, 2007
• Halmos, E, P et al. A Diet Low in FODMAPs Reduces Symptoms of Irritable Bowel Syndrome, 2014
• Peng, A, W et al. Effects of the DASH Diet and Sodium Intake on Bloating Results From the DASH-Sodium Trial, 2019
• Young Seo, A et al. Abdominal Bloating: Pathophysiology and Treatment, 2013

Bloating – causes and treatment, which doctor to contact

What is bloating and where does it happen

Bloating (tympania) – an uncomfortable feeling of heaviness and fullness in the abdomen. As a rule, it is accompanied by rumbling, belching, sometimes diarrhea or constipation. Rarely, with swelling, pain and colic are noted.

In addition to bloating and a feeling of fullness, some patients report nausea, bad taste in the mouth, and pain.

Localization of pain depends on where exactly the gases are accumulated :

• Splenic flexure of the intestines – there is pressure and pain in the left hypochondrium. The pain radiates to the region of the heart.
• Subhepatic flexure of the intestines – a feeling of fullness and pain under the right rib. The pain radiates to the right shoulder blade, shoulder and neck.
• Cecum – pain in the right lower abdomen.
• Small intestine – bloating is felt in the area around the navel.

Causes of bloating

Bloating can have many causes, from a can of canned peas for lunch to pancreatitis or irritable bowel syndrome.

Physiological causes

The most common cause of bloating is the consumption of gas-promoting foods.

The fact is that in the intestines the food is finally broken down into the necessary substances, which are absorbed in the small intestine, and unnecessary ones, which enter the large intestine and are excreted during defecation.

Some foods contain complex substances that are difficult to digest, such as fiber or starch. To break them down, bacteria that constantly live in the intestines come to the rescue. Gases are the waste products of such bacteria, which are formed when they process carbohydrates and other substances. The smell and amount of gases depends on what bacteria live in the intestines and how many of them.

A common cause of bloating is the consumption of gas-promoting foods. Gases are waste products of bacteria living in the intestines

Another cause of bloating is swallowing air. This happens when a person is in a hurry and eats or drinks on the go, talking while eating. In this case, the swelling is short-term, and the discomfort disappears with belching.

In addition, bloating is aggravated by smoking and obstructed nasal breathing, because in these cases the person also swallows air through the mouth.

In the elderly, bloating may be associated with age-related changes in the intestines.

After 50-60 years, the intestinal mucosa partially atrophies, peristalsis slows down, so digestion can slow down – gases accumulate and provoke flatulence and bloating.

In pregnant women, bloating often occurs in the later stages. This is due to mechanical compression of the intestines by an enlarged uterus, slowing down of peristalsis due to hormonal changes, as well as an increased load on the liver and pancreas. Usually, relief occurs within a month after childbirth.

In addition, bloating may appear on the background of emotional experiences. For example, a little nervousness due to a morning jam can lead to the release of stress hormones and slow down digestion, causing bloating, pain, or constipation. More serious worries, for example due to an upcoming public speaking, can lead to an acceleration of digestive processes and even diarrhea.

There is no exact relationship between the strength of stress and digestive disorders – these are individual reactions.

The listed causes are physiological and are not considered a sign of illness. As a rule, in such cases, improvement can be achieved by changing the diet or using symptomatic remedies. But there are more serious causes of bloating.

Infections

Against the background of infectious diseases, the bacterial composition of the intestine is disturbed – dysbiosis develops. As a result, gas formation increases – the stomach swells and hurts. In addition, other signs of infection appear – nausea, vomiting, diarrhea, fever.

Infectious diseases accompanied by bloating :

• acute intestinal infections – dysentery, salmonellosis, rotavirus infection;
• fungal infection of the gastrointestinal tract – intestinal candidiasis caused by fungi of the genus Candida;
• parasitic infections – giardiasis, opisthorchiasis, toxocariasis, echinococcosis, ascariasis, enterobiasis.

Not only the listed, but also any other intestinal infections can lead to bloating, regardless of the pathogen.

Colon pathologies

Abdominal distention is one of the signs of colon damage, which is often combined with constipation and abdominal pain.

Pathologies of the colon accompanied by bloating :

• inflammatory diseases – ulcerative colitis, Crohn’s disease;
• oncological diseases and precancerous conditions – benign and malignant tumors of the intestine, polyps;
• congenital or acquired enlargement of the large intestine – megacolon or dolichosigma;
• change in the intestinal lumen – pneumatosis (formation of air cavities), diverticulum (protrusion of the intestinal wall).

Diseases of the esophagus and stomach

Bloating is often seen with inflammation of the upper digestive tract. At the same time, the motility of the gastrointestinal tract is disturbed: gases accumulate and move along it unevenly, provoking discomfort.

Diseases of the esophagus and stomach accompanied by bloating :

• gastroesophageal reflux disease – a chronic disease caused by impaired motility of the organs of the gastroesophageal zone, due to which the contents of the stomach are periodically thrown back into the esophagus;
• hiatal hernia – protrusion of part of the esophagus into the middle compartment of the chest wall.

Malabsorption

Sometimes food is not absorbed properly in the small intestine: there are not enough enzymes. If you are deficient in lactase (the enzyme that breaks down milk sugar) or have an intolerance to gluten (the main protein in cereals), eating the right foods can increase gas production and lead to bloating.

In addition, bloating is caused by malabsorption, a condition resulting from malabsorption of nutrients in the gastrointestinal tract.

Abdominal inflammatory processes

Sudden bloating accompanied by severe pain may be a sign of serious conditions requiring immediate medical attention. This happens with acute inflammation of the abdominal wall – peritonitis, as well as intestinal obstruction.

Severe bloating and absence of flatus are characteristic signs of intestinal obstruction.

In addition, the cause of bloating may be an abnormal accumulation of fluid in the abdominal cavity – ascites.

Functional disorders of the gastrointestinal tract

Functional disorders are conditions that present with gastrointestinal symptoms without pathological changes.

In functional disorders, the sensitivity of nerve endings in the mucous membrane is disturbed. This makes the stomach feel “something is wrong” and reacts with pain, bloating, or diarrhea when there is really nothing to worry about.

The most common forms of functional disorders of the gastrointestinal tract are irritable bowel syndrome and functional dyspepsia.

Abdominal wall failure

Changes in the anatomical structure of the abdominal wall can also lead to bloating. This happens, for example, with a divergence (diastasis) of the rectus abdominis muscles, a hernia of the white line, or postoperative hernias.

When and which doctor to contact

Bloating occurs periodically in every person and in itself is rarely associated with something dangerous to health. Most often, the stomach swells due to stress, carbonated drinks, a diet rich in complex carbohydrates, a sedentary lifestyle, snacking on the go, or an imbalance in the composition of the intestinal microflora.

If bloating bothers you constantly and interferes with a normal life, you should consult a doctor. You can start with a therapist or immediately sign up with a specialized specialist who treats gastrointestinal problems – a gastroenterologist.

Diagnostics

To understand the exact cause of swelling, the doctor may order laboratory or instrumental studies.

Laboratory methods for diagnosing distension

The most commonly used advanced or basic biochemical study, determine the level of the main enzymes of the pancreas and liver in the blood.

Clinical blood test with leukocyte formula and ESR (with microscopy of a blood smear in case of pathological changes) (venous blood)

Code 3.9.1.

CBC is a blood test that assesses general health, detects inflammation, bacterial, viral and fungal infections, and helps diagnose anemia, hematopoietic diseases, allergic reactions and autoimmune diseases.

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Liver and pancreas

Code 27.56.

The study allows to detect pathologies of the liver and pancreas at an early stage. The complex is especially recommended for patients who experience unpleasant pain in the upper abdomen, nausea, vomiting, bitterness in the mouth.

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To assess the chemical composition and physical properties of the contents of the large intestine, as well as to conduct a microscopic analysis for pathogenic microflora, the doctor may prescribe a coprogram, tests for fecal calprotectin, pancreatic elastase enzyme, Clostridium difficile toxins in feces, analysis for helminth eggs. To exclude inflammatory and oncological diseases of the intestine, an analysis for occult blood in the feces is used.

Coprogram

Code 21.2.

Analysis includes physicochemical and microscopic examination of feces. The study is prescribed to identify pathologies of the gastrointestinal tract.

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Calprotectin in feces

Code 26.44.

Calprotectin test in feces helps to find the cause of abdominal pain and gastrointestinal bleeding, distinguish inflammatory bowel diseases (ulcerative colitis and Crohn’s disease) from non-inflammatory ones and monitor the effectiveness of treatment.

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Pancreatic elastase 1

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Pancreatic elastase is a pancreatic enzyme involved in the digestion of food. The analysis helps to identify a malfunction of the pancreas – pancreatic insufficiency.

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Toxin A and B (Clostridium difficile, pseudomembranous colitis) , antigen test

Code 186.0.

The test can detect toxins from stool samples produced by the bacterium Clostridium difficile and diagnose pseudomembranous colitis, an inflammation of the large intestine.

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Test “Colon View Hb and Hb/Hp” for fecal occult blood (detection of hemoglobin or hemoglobin/haptoglobin complex in feces)

Code 21.10.

The analysis reveals occult bleeding from the lower gastrointestinal tract. It is used in the framework of screening for colorectal cancer and precancerous conditions.

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In addition, tests for gluten and lactose are used to detect intolerance to these nutrients.

Celiac Disease: Advanced Screening

Code 28. 549.

Comprehensive serological examination reveals antibodies to the connective tissues of the small intestine, as well as to gliadin, a component of the cereal gluten protein. It is used when celiac disease is suspected and to control the treatment of this disease. 914 days blood 140 ₽

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Lactose intolerance

Code GNP032

Study of polymorphism (varieties) in the regulatory region (MCM6) of the gene encoding lactase enzyme (LCT). Allows you to identify the genetic causes of lactose intolerance – the inability of the body to fully absorb milk and dairy products in adulthood due to a lack of an enzyme.

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Instrumental methods for diagnosing bloating

Esophagogastroduodenoscopy , or gastroscopy: a doctor using an endoscope – a flexible tube with a camera at the end – examines the mucous membrane of the esophagus, stomach and initial sections of the intestine from the inside. In this way, inflammation, mucosal defects or tumors can be detected.

Colonoscopy is another endoscopic examination that allows you to assess the condition of the mucous membrane of the lower intestine. During colonoscopy, the endoscope is inserted through the anus.; The study requires special preparation.

Ultrasound of the abdominal cavity – allows you to quickly and non-invasively assess the condition of the biliary tract, liver, spleen, blood vessels, detect tumors, cysts or other changes.

X-ray – allows you to assess the general condition of the internal organs and motility of the small and large intestines (X-ray with barium), exclude intestinal obstruction.

Treatment of bloating

Treatment will depend on the cause of the swelling. So, in infectious diseases of the intestine, therapy will be aimed at destroying pathogens and restoring the balance of microflora, with gastritis – at restoring the gastric mucosa, and with lactase deficiency – at the exclusion of milk from the diet.

Only a doctor should determine the exact cause of swelling and prescribe treatment.

If bloating is not associated with diseases or pathological conditions, you can try to help yourself by slightly changing your lifestyle and adding good habits.

How to relieve bloating

Gas is an individual reaction, therefore, before you actively fight bloating, you should observe yourself and highlight those foods, medicines or conditions after which the stomach begins to rebel. Then it will become clear what the reason is – in shawarma, soup with beans or emotional experiences.

If the culprit is found, try to exclude him from life, or at least limit him, in order to check whether he really was the case.

What else will help to cope with bloating

Physical activity

After eating, it is definitely not recommended to lie down or sit crouched at the computer. At least 20 minutes after eating, you should be in an upright position with a straight back. If you want, you can take a walk – this will help reduce bloating.

Restriction of products that increase gas formation

Legumes, cabbage, milk, black bread, eggs contribute to increased gas formation, but this is an individual reaction.

Often, bloating is due to the fact that the foods consumed contain a lot of fiber. But fiber is an integral part of a healthy diet and it is not recommended to completely exclude it from the diet.

If a person has never eaten it regularly, then you should gradually add legumes, vegetables and fruits to the diet to find your optimal portion.

Falafel increases gas production due to high fiber content

Fermented products

If gas is associated with an imbalance of microbes in the gut, foods containing beneficial bacteria (probiotics) will help.