Abdominal bloating: why is my stomach bloated, and how to prevent it?

Do you know how to prevent abdominal bloating?

Stomach bloating is the term usually used to describe the distension of the abdominal volume, normally associated with a sensation of discomfort and pain.

Tell us: are there days when you wake up and feel like your pants don’t fit? Do you often feel your stomach bloated, but don’t know why? This swelling causes you pain and discomfort?

The 3StepDiet^® will explain to you the main reasons for bloated stomach sensation and how to prevent this common problem.

The causes

Being overweight, accumulation of gases, constipation, hormonal changes, sedentary lifestyle, food intolerances, and even emotional issues can be some of the reasons behind abdominal bloating.

Flatulence

Excess of gases are the most common cause of stomach bloating. In a normal state, a part of the stomach and the intestine is filled by gases, derived from chewing and the digestive process itself. A more difficult digestion will produce more gases and it mostly occurs due to a diet rich in fats and sugars.

What can you do: There are some simple ways to calm the production of gases and relieve the symptoms as eating slowly, chewing food well, avoiding soft drinks, and eat a healthy and balanced diet. You can also choose food with digestive properties such as mint, ginger, pineapple, and papaya.

Constipation

Constipation affects people of all ages and may be related to low consumption of fibers, sedentary lifestyle, and little water intake.

What can you do: Eat foods rich in fiber, such as fruit, vegetables, and whole grains. It is also important to drink at least six cups of water per day and practice exercise regularly.

Water retention

Abdominal bloating can be caused by some fluid retention, especially during hot days.

What can you do: Reduce salt intake and drink liquids throughout the day. There are products that can help to increase water consumption and 3StepDiet^® has different options to help with that.

Allergy or food intolerance

Nowadays, allergies or intolerances, such as to lactose or gluten, are common and not that easy to diagnose. The best way to do it is by attempting error, that is, to ingest food with lactose/gluten and check if there are symptoms, or withdraw foods with lactose/gluten and evaluate if the symptoms disappear.

In most cases of intolerance and allergy, the most common symptoms are abdominal bloating, discomfort, and flatulence. In cases of severe allergy, symptoms can evolve, reaching situations of anaphylactic shock.

What can you do: If you suspect any intolerance or food allergy, the ideal will be to consult a specialist.

For these and other questions, the 3StepDiet^® Registered Dietitian team is available to explain. Contact us and take care of your well-being.