Why you're bloated and what your gut might be trying to tell you

We've all been there – that moment when your stomach suddenly feels bloated, extended, and uncomfortable after a meal. Maybe it even caused you to cancel plans last minute. But have you ever wondered why this happens, why you're bloated, and what it could mean for your health?

Why you're bloated

When bloating occurs, it's because your gastrointestinal (GI) tract becomes filled with air and gas. You might feel fullness, tightness, or pressure in your belly, and your abdomen might even swell. Trapped gas can be excruciating, creating pressure throughout your digestive tract. In some cases, gas that gets trapped in your stomach can feel like chest pain. On the other hand, gas that builds up near your colon can mimic the pain of gallstones or appendicitis, depending on where it's located.

Bloating can be a temporary discomfort, but if it's a constant companion after eating, it could be indicative of something more. Many people who experience bloating and digestive discomfort may be dealing with digestive syndromes like IBS (Irritable Bowel Syndrome), SIBO (Small Intestinal Bacterial Overgrowth), or IBD (Inflammatory Bowel Disease).

FODMAPs

Another common cause of gas and bloating is constipation. When stool remains in the colon for extended periods, it ferments, producing gas and leading to discomfort. Consuming more fibre, including whole grains, fruits, vegetables, legumes, nuts, and seeds, can help prevent trapped air and alleviate bloating.

Managing and reducing gas in the digestive system often involves dietary adjustments and lifestyle changes. This includes identifying and limiting foods rich in fermentable carbohydrates, which some bodies struggle to process. Our gut is home to trillions of bacteria that aid in food digestion, but an overabundance can lead to excess gas production when breaking down undigested carbohydrates in the colon.

These fermentable carbohydrates, known as FODMAPs (Fermentable Oligo-Di-Monosaccharides and Polyols), include compounds found in foods like bread, rice, potatoes, and sweets. They serve essential functions, providing energy for our bodies. However, certain short-chain FODMAP molecules can initiate a fermentation process in the intestines. This is a super normal part of the digestive process. That said, it results in the production of gases like carbon dioxide, hydrogen, and methane, which, when not absorbed properly, result in symptoms such as bloating, abdominal pain, constipation, and diarrhea.

There are four categories of FODMAPs. They include:

1. Oligosaccharides: These short-chain carbohydrates, found in foods like wheat, rye, onions, and garlic, can cause excess gas when our bodies can't fully break them down – not exactly a friendship chain you want to be a part of.
   

2. Disaccharides: Disaccharides are when two types of sugars are linked together, with “di” being a prefix for “two.” Lactose, for example, is composed of galactose and glucose, and naturally occurs in milk and other dairy products. Lacking the enzyme lactase can lead to lactose intolerance and bloating.
   

3. Monosaccharides: Single sugar molecules like fructose can lead to gas when consumed in excessive amounts, as they move too quickly through the digestive tract without proper absorption. Fructose can be found in foods like honey, mangoes, peaches, and high-fructose corn syrup.
   

4. Polyols: Sugar alcohols like sorbitol, mannitol, maltitol, and xylitol, found in certain foods and sugar-free products, can't be absorbed in the small intestine, leading to gas and bloating. Did you notice a trend in the naming of those sugar alcohols? Definitely keep an eye out for a high volume of ingredients on the labels of the food you buy ending in “-itol.” That said, other foods that fall under this category include avocados, plums, peaches, cauliflower, and some sugar-free diet products.

Did you notice how peaches fell under both Oligosaccharides and Polyols? Some carbohydrates contain more FODMAP molecules than others, making it difficult to group a carbohydrate into just one category. More foods like this include apples, pears, and watermelon.

Gluten

Gluten, present in celiac disease and gluten intolerance, can also cause gas and bloating. Celiac disease is an autoimmune reaction triggered by the consumption of gluten and resulting in small intestinal damage and discomfort. Gluten intolerance, on the other hand, may lead to gas even after adopting a gluten-free diet, though they will likely see at least some improvement.

So, do I have to cut out gluten and FODMAPs?

For some, eliminating FODMAP or gluten from your diet may not be necessary. Balancing the gut microbiome through probiotics, either from foods like kimchi, sauerkraut, yogurt, miso, kombucha, tempeh, or apple cider vinegar, or through probiotic supplements, can help reduce gas and bloating. Probiotics colonize the digestive system with friendly bacteria, aiding in proper digestion.

What else can I do to beat the bloat?

Our bodies naturally produce enzymes in the mouth, stomach, and small intestines to break down food. If this process falters, additional gas may form. Digestive enzyme supplements can assist in breaking down food and reducing gas formation. For instance, if your small intestines don’t make enough of the enzyme, lactase, you can have difficulty digesting lactose i.e., the sugar in milk and milk-based products.

Magnesium supplements can help relax intestinal muscles, preventing constipation and bloating. In addition, heat therapy such as warm baths with Epsom salts or heating pads, can soothe muscles and nerves, alleviating bloating.

Regular exercise, like walking and gentle yoga, stimulates the digestive system and aids in moving trapped gas. Deep breathing can also calm the sympathetic nervous system and reduce gas-related discomfort.

Avoiding carbonated beverages, straws, and fast speaking while staying hydrated by drinking enough water throughout the day can flush out excess sodium and toxins, preventing bloating.

Reducing portion sizes can be another effective strategy for taming the bloat – especially if you have the tendency to overeat or consume large meals. I know what you’re thinking: but food is the best! I totally agree. Luckily, there are a few tricks you can try, such as using smaller plates. This tricks your brain into thinking you’re eating a larger portion. In addition, paying attention to hunger and fullness cues can prevent overeating and bloating. Minimizing high-sodium foods, like processed and canned items, can also help.

Herbal teas such as ginger, spearmint, and fennel teas can naturally alleviate gas. Fennel seeds are known for their gas-relieving properties, thanks to antimicrobial and anti-fungal properties. Lastly, peppermint supplements may also reduce bloating by relaxing intestinal muscles.

Apple Cider Vinegar (affectionately referred to as ACV) can help release gas and improve digestion. Simply add a teaspoon of ACV to water before meals to get the digestive system going. Furthermore, ginger, when consumed as a tea before bedtime, acts as a prokinetic, aiding gut motility and getting rid of the bloat.

Baking soda neutralizes stomach acidity and releases carbon dioxide, potentially relieving bloating. Mixing half a teaspoon with a glass of water may help with digestion and bloating.

Another thing you can try is gently massaging your abdomen, pressing down on the painful area using circular motions toward the colon. This can stimulate the digestive system and facilitate gas movement, ultimately helping to give you the relief you’re looking for.

Another great tactic is activated charcoal, which contains tiny spaces that trap gas. Taking it before or after meals may prevent painful gas. Lastly, over-the-counter (OTC) medications like Simethicone and Beano have been known to also provide relief.

All in all, while these at-home remedies are helpful, it’s crucial to note that frequent or persistent severe bloating should be discussed with a healthcare professional. Bloating can be a symptom of underlying digestive issues or medical conditions, such as inflammatory bowel disease (including Crohn’s disease and ulcerative colitis), gynecological conditions, or other medical conditions, that require evaluation and treatment. Diagnostic tests may be necessary to identify and address any underlying problems.

Understanding your body's signals and adopting these strategies can go a long way in managing and reducing bloating for a more comfortable, gas-free life.

Interested in getting personalized, hands-on support when it comes to understanding and overcoming your digestive challenges? Book a complimentary, 60-minute call with me today and let's beat the bloat — together.