Do you suffer with a bloated stomach but are not sure why? You are not alone. Bloating is a common symptom that affects many people at some point in their lives. Read on to learn 10 functional medicine strategies that work to overcome a bloated stomach.
How Many People Suffer with Bloated Stomach in the U.K.?
It’s difficult to estimate the exact prevalence of bloating in the UK, as it is a symptom that can be caused by a variety of factors, ranging from overeating to medical conditions like Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO).
According to the NHS, bloating is a common symptom of IBS, which affects an estimated 10-20% of people in the UK. Additionally, a study conducted by the digestive health charity Guts UK found that nearly 70% of adults in the UK have experienced digestive symptoms such as bloating, abdominal pain, and constipation. The study also found that over 40% of those surveyed reported experiencing these symptoms at least once a week.
It’s important to note that while bloating is a common symptom, persistent or severe bloating can be a sign of an underlying medical condition and should be evaluated by a healthcare professional.
What is a Bloated Stomach?
A bloated stomach refers to the feeling of having excess wind and fullness in the abdomen. This can cause discomfort, pain, and the appearance of a swollen belly. Here are ten common causes of a bloated stomach:
- Overeating or eating too quickly
- Food intolerance, such as lactose or gluten intolerance
- Constipation
- Gastrointestinal disorders, such as Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD)
- Eating gassy foods, such as beans, lentils, and carbonated drinks
- Food allergies or sensitivities
- Gastroparesis, a condition in which the stomach muscles do not contract properly
- Certain medications, such as antibiotics or pain relievers
- Hormonal changes, such as those that occur during the menstrual cycle
- Dehydration, which can slow down the digestive process and cause constipation.
How to Treat a Bloated Stomach. 10 Approved Functional Medicine Strategies:
Here are 10 functional medicine approved strategies to combat a bloated stomach:
- Identify and eliminate food sensitivities: Keeping a food diary can help you identify which foods may be causing bloating and other digestive symptoms. Common food sensitivities include gluten, dairy, and FODMAPs.
- Implement a low FODMAP diet: FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine, leading to bloating and other digestive symptoms in people with SIBO. A low FODMAP diet eliminates these foods to help reduce symptoms.
- Increase fibre intake gradually: A sudden increase in fibre intake can lead to bloating, gas, and other digestive symptoms. Gradually increasing fibre intake can help prevent these symptoms.
- Chew your food thoroughly: Proper chewing can help reduce bloating by breaking down food into smaller particles that are easier for the digestive system to process.
- Avoid carbonated beverages: Carbonated beverages can increase bloating and gas production.
- Take probiotics: Probiotics can help to improve gut health and reduce bloating by repopulating the gut with beneficial bacteria.
- Manage stress: Stress can increase bloating and other digestive symptoms. Mindfulness practices, such as meditation and deep breathing, can help to manage stress and reduce bloating.
- Practice proper food combining: Eating foods with similar digestion times together can help prevent bloating. For example, combining proteins and carbohydrates can lead to fermentation and bloating.
- Address gut infections: Treating gut infections, such as SIBO, can help to reduce bloating and other digestive symptoms.
- Try digestive enzymes: Taking digestive enzymes can help to break down food and reduce bloating. However, it’s important to consult with a functional medicine practitioner before taking digestive enzymes.
Bloated Stomach – Frequently Asked Questions
Can you get a bloated stomach with a prolapse?
Yes, it is possible to experience bloating with a prolapse. A prolapse is a condition in which one or more of the organs in the pelvic area, such as the bladder, uterus, or rectum, falls out of place and presses against other organs or tissues. This pressure can cause bloating and discomfort in the abdomen. Additionally, a prolapse can interfere with normal digestive function, leading to bloating, gas, and constipation.
Can vaping make you bloated and give you a stomach ache?
Yes, it is possible for vaping to cause bloating and stomach aches. Vaping can irritate the digestive tract and cause abdominal discomfort, especially if the vapor contains chemicals or irritants that the body is sensitive to. Additionally, nicotine, which is present in many e-cigarette liquids, can cause the muscles in the digestive tract to contract, leading to bloating and stomach aches.
Can an enlarged prostate cause stomach bloating?
An enlarged prostate can lead to a number of urinary symptoms, but bloating is not typically one of them. However, it is possible that the pressure from an enlarged prostate could interfere with normal digestive function, leading to bloating and other digestive symptoms. Additionally, some medications used to treat an enlarged prostate can cause bloating as a side effect.
How to get rid of bloating after a stomach virus?
The best way to get rid of bloating after a stomach virus is to allow your digestive system to recover. This may involve drinking clear fluids, such as water, broths, and clear teas, to stay hydrated and promote healing. Eating bland, low-fat foods, such as rice, bananas, or applesauce, can also help soothe the digestive tract and reduce bloating. Over-the-counter anti-gas remedies, such as simethicone, can also help relieve bloating.
How to get rid of a bloated stomach?
There are several steps you can take to reduce bloating and get rid of a bloated stomach:
- Avoid gas-producing foods, such as beans, lentils, cabbage, onions, and carbonated drinks.
- Eat smaller, more frequent meals to help reduce the amount of gas produced during digestion.
- Practice good digestion habits, such as chewing food thoroughly and eating slowly, to reduce the amount of air swallowed during meals.
- Avoid chewing gum and drinking through a straw, as these can also increase the amount of air swallowed.
- Get regular exercise to help stimulate the muscles in the digestive tract and promote the release of gas.
What causes a bloated stomach?
A bloated stomach can be caused by a variety of factors, including:
- Overeating or eating too quickly
- Consuming gas-producing foods, such as beans, lentils, cabbage, onions, and carbonated drinks
- Swallowing air when eating or drinking
- Lactose intolerance or other food intolerances
- Irritable bowel syndrome (IBS) or other digestive disorders
- Constipation or other bowel problems
- Certain medications, such as antacids or opioids
How to stop a bloated stomach
To stop a bloated stomach, try the following steps:
- Avoid gas-producing foods, such as beans, lentils, cabbage, onions, and carbonated drinks.
- Eat smaller, more frequent meals to help reduce the amount of gas produced during digestion.
- Practice good digestion habits, such as chewing food thoroughly and eating slowly, to reduce the amount of air swallowed during meals.
Discover the root cause of your bloated stomach. Contact us today to learn more about how the SMH Gut Resolution functional medicine package can help you.
