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What is bloating? -

Ever felt too full and uncomfortable, but you weren’t sure exactly why? It's likely you were bloated. Bloating is very common and there are several ways to ease it.

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Full or big stomach -

There are a number of symptoms of bloating, but the main one is feeling like your stomach is fuller or bigger than usual.

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Painful or noisy tummy -

You may also experience tummy pain or discomfort, or your stomach may rumble or make more noises than it usually does.

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The causes -

Finally, if you are bloated you may find that you are more gassy than normal. So, there you have the symptoms, but what exactly causes bloating?

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Excess gas -

The most common reason that we experience bloating is having too much gas in our gut. This is often caused by certain food and drinks.

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Fizzy drinks - For example, fizzy drinks such as soda are known to cause bloating, as are certain vegetables. Swallowing air while you eat can also cause bloating. 

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Digestive problems -

There are also problems with digestion that can cause bloating. For example, if you struggle with constipation, celiac disease, or IBS, you are more likely to bloat.

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Bloating in women -

Women sometimes experience bloating around the time of their period. Sometimes, however, persistent bloating can be a symptom of something more serious, like ovarian cancer.

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What can we do? - There are a number of causes of bloating, but thankfully there are also a number of remedies. Let’s take a look at some of the things you can do to reduce bloating. 

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Exercise -

The first tip would be to exercise regularly, to improve your digestion and prevent bloating. Exercise can also help ease discomfort if you’re already bloated.

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Keep your mouth shut - Next up is a chewing tip: be sure to chew with your mouth shut. Not only is it more polite, but it will help you to avoid swallowing air as you chew. 

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Drink water and eat plenty of fiber -

In terms of what you consume, it is important to drink plenty of water and eat plenty of foods that are high in fiber if you are prone to constipation.

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Eat smaller meals and more often -

You may also find it helps to eat smaller, more frequent meals instead of large meals, and massage your stomach from left to right to release trapped gas.

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What to avoid -

So now you have some behaviors that are good to adopt if you want to beat bloating. But what about things that you shouldn’t do?

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Fizzy drinks and caffeine -

It is important not to drink a lot of fizzy drinks or drinks that contain caffeine or alcohol (such as wine, coffee, or tea).

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Certain foods -

Additionally, you should try to avoid eating foods that are known to cause gas, such as cabbage, beans, or dairy. Overly processed, sugary, spicy, or fatty foods are also a no-go.

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Eating late at night -

In terms of when you should be eating, it is best to avoid eating late at night. It is also important not to slouch when you are eating or drinking.

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Intolerances -

Finally, and this one goes without saying really, do not eat foods that you are intolerant to. Eating certain foods despite having an intolerance is a key cause of bloating.

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What to do -

If you do find yourself super uncomfortable due to bloating, there are things your pharmacist can do to help.

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Medicines -

For example, you can ask your pharmacist about laxatives to ease constipation, or even medicines like Buscopan to treat the bloating itself.

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Not normally serious -

Bloating may be uncomfortable, but it is not normally serious. For most people, it will pass quickly and not disrupt daily life.

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When to see a doctor -

However, there are certain circumstances in which you should visit your doctor. Firstly, you should see a doctor if you have been feeling bloated for three weeks or more.

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Prolonged bloating -

You should also see a doctor if you feel bloated regularly (meaning more than 12 times per month), or if you have tried changing your diet but you still feel bloated.

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Swelling -

Reach out to your doctor if you have a swelling or lump in your stomach, or if you have bloating along with other symptoms such as vomiting, diarrhea, constipation, weight loss, or blood in your stool.

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Inhibited movement -

The final circumstance in which you should see your doctor is if you find yourself unable to move properly or do your daily activities due to bloating.

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When to call 911 - There are also specific circumstances in which you should call 911 or go to the ER. Firstly, you should do this if you have a severe stomach ache, or one that came on very suddenly. 

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Painful to the touch -

You should also seek urgent medical assistance if it hurts when you touch your stomach, you are vomiting blood, or your vomit looks like ground coffee.

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Finally -

Finally, you should go to the ER if your stool is bloody or black, or if you cannot pee, poo, or fart. You should also go if you cannot breathe, or if you have chest pain.

Sources: (NHS)

See also: Easy ways to get more fiber in your diet

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