Bloating and indigestion are not overly dangerous phenomena. However, frequently experiencing these symptoms can significantly affect daily life. Here’s information on the causes and how to manage these symptoms.
Bloating: Causes, Symptoms, and Treatment
What is prolonged bloating?
Prolonged bloating refers to a condition where the abdomen feels distended and tight, with a sensation of fullness as if filled with water, causing discomfort even without eating. This is a common phenomenon when the amount of gas in the intestines increases excessively due to carbohydrate metabolism disorders or imbalances in gut bacteria.
What causes bloating?
1. Unhealthy diet
Prolonged bloating is closely linked to dietary habits. Many people experience this phenomenon due to consuming raw or undercooked foods (such as fermented pork, blood pudding, raw vegetables), seafood, or alcoholic beverages. Additionally, these foods may contain parasites and bacteria that can easily lead to diarrhea, bloating, vomiting, or even food poisoning.
Avoid consuming too much of one type of food, such as high-protein or carbohydrate-rich foods.
2. Unhealthy lifestyle habits
Unhealthy lifestyle choices are the leading cause of bloating, indigestion, and discomfort. Sedentary habits and lack of physical activity lead to sluggish digestion and affect food metabolism.
Additionally, poor eating habits—such as not chewing food thoroughly, talking while eating, or watching TV and swallowing air inadvertently—can contribute to indigestion and bloating. Overeating, irregular meal times, frequently skipping meals, or lying down immediately after eating can also leave you feeling sluggish and uncomfortable.
3. Digestive disorders
Consuming unsafe foods creates an opportunity for harmful bacteria to invade, especially Helicobacter pylori and amoebic dysentery, which can impair digestive function. This can lead to symptoms such as frequent diarrhea, bloating, indigestion, and loss of appetite. In some cases, nausea and vomiting, along with fatigue and weakness, may occur.
4. Gastrointestinal diseases
In some instances, prolonged bloating can indicate serious gastrointestinal conditions related to the colon and stomach, such as gastritis, peptic ulcers, or irritable bowel syndrome, which can impair food digestion and motility. Additionally, diseases affecting the pancreas or gallbladder may lead to decreased liver function, reduced bile secretion, and digestive enzymes. Therefore, if symptoms persist and worsen, it is best to consult a doctor for early treatment options.
5. Psychological factors
Experts suggest that stress, work pressure, and insomnia can affect the central nervous system, which controls the digestive process. This can influence intestinal motility, resulting in indigestion and belching. Prolonged stress combined with the use of stimulants or sedatives can lead to a condition where one “suffers from multiple ailments,” worsening digestive disorders.
Chronic stress can also lead to bloating. (Illustrative image)
6. Side effects of certain medications
Using antibiotics to treat chronic diseases can inadvertently kill beneficial bacteria, leading to an imbalance in gut microbiota and resulting in digestive disorders with symptoms like diarrhea, abdominal pain, and indigestion. Additionally, some patients may inadvertently contribute to drug resistance by not following prescribed dosages, weakening the colon and impairing its function.
When should you see a doctor?
Generally, prolonged bloating does not severely impact health. However, if this condition occurs alongside any of the following symptoms, you should visit a specialized clinic for timely assistance:
- Poor appetite
- Weight loss
- Abdominal pain
- Vague discomfort in the abdomen, usually above the navel
- Feeling full after a small meal
- Heartburn or indigestion
- Nausea
- Vomiting with or without blood
- Bloating
- Blood in stool
- Anemia
How to treat prolonged bloating
Dietary changes
- Adopt a scientific diet with foods beneficial for digestion, eat in multiple small meals, and avoid overeating or going too long without food.
- Use herbs: Drinking ginger tea, peppermint tea, dandelion tea, or chamomile tea can help reduce bloating, aid digestion, and alleviate nausea.
- Consume ginger in fresh or dried form as it has a spicy taste and warming properties, which can help regulate smooth muscle contractions in the stomach and intestines, aiding digestion.
- Avoid foods that can produce excess gas in the stomach, including culprits such as broccoli, cabbage, and onions; fruits like apples and pears; unprocessed grains (like brown rice); and most dairy products, especially milk and cream, which are difficult to digest. Remember to consider any food you consumed before experiencing bloating to help avoid it in the future.
- Supplement with probiotics: Adding probiotics introduces beneficial bacteria to the gut. This army of good bacteria not only helps digest food more easily but also restores balance to the gut microbiome, thereby improving bloating and discomfort.
- Limit artificial sweeteners: Diet foods and drinks often substitute sugar with natural sweeteners like sorbitol or aspartame. These chemicals can cause bloating, as the human intestine cannot digest them.
Drinking ginger tea reduces bloating. (Illustrative image)
Exercise
- Massage the abdominal area for about 10 minutes in a clockwise direction, moving from right to left and top to bottom, optionally applying some menthol oil during the massage.
- Engaging in light physical activity such as walking or simple exercises 30 minutes after meals can help the body feel more comfortable and improve blood circulation, alleviating bloating.
Changing habits
- Chewing thoroughly and drinking slowly can significantly reduce the amount of air swallowed. Thus, take more time for meals, eliminate distractions like TV and phones, and focus on chewing food well before swallowing. Additionally, keeping your mouth closed while chewing can help prevent air from entering.
- Maintain a relaxed mindset, work at a moderate pace, rest adequately, and ensure you get enough sleep to avoid prolonged bloating.
Abdominal massage
Place your hands above your right hip bone and gently move upward towards your chest in a clockwise direction. Ensure to perform this motion on both the upper and lower abdomen, repeating it for several minutes. This technique can help alleviate discomfort associated with bloating.
If you experience pain or discomfort during self-massage to relieve bloating, stop immediately. You should also consult a doctor if the discomfort persists or worsens.
Limit or Avoid Sugar Alcohols
Sugar alcohols are a type of carbohydrate that have a structure similar to both sugar and alcohol. Common sugar alcohols like xylitol, erythritol, maltitol, and sorbitol are often used as sweeteners in sugar-free products such as chewing gum, ice cream, cookies, and energy bars.
Consuming large amounts of these sweeteners can lead to digestive issues, such as excessive gas formation. It’s important to pay attention to your body’s reactions to these products and limit your intake. If you experience discomfort after consuming products containing sugar alcohols, you should reduce your intake or avoid them altogether.
Eliminate Carbonated Beverages
Carbonated drinks can cause gas to be trapped in the stomach, leading to bloating. It’s advisable to limit carbonated beverages and choose healthier alternatives like lemon water, cucumber water, or peppermint tea. These options not only help quench your thirst but can also reduce bloating and promote digestion.
Reduce Salt Intake
Excessive salt consumption can cause your body to retain water, leading to a feeling of bloating. Pay attention to food labels, especially on processed foods, as they often contain high levels of salt. Reducing your salt intake can help decrease bloating and enhance overall health. It is recommended not to consume more than 500 mg of sodium per day to lower the risk of bloating and other health issues.
