Bloating, and its first cousin, constipation are not fun conditions to suffer from; because of the heavy and uncomfortable feeling that usually accompany them. It could be that you had way too much fun at a party, or over-estimated the size of your appetite, for which a quick gulp of Andrews should suffice.
But what if it occurs with maddening regularity? Could there really be more than meet the eye? Consider some of the possible causes.
1. Hormone Fluctuations
Women can experience bloating due to premenstrual water retention, which results from hormone fluctuations. You may experience this type of bloating a week or two before your period. Ways to help reduce premenstrual water retention include getting regular exercise, eating less salt, avoiding caffeine and alcohol, and eating a nutritious fibre-rich diet packed with vegetables, nuts, seeds, and whole grains.
2. Gas-Causing Foods
Your diet may be to blame if you are feeling gassy and bloated. If bloating is causing you discomfort, stay away from the following gas-causing foods:
- Carbonated beverages
- Foods high in fructose or sorbitol (some fruits and artificial sweeteners)
- Beans and other legumes
- Cabbage
- Turnips
If you think any of these foods are making you feel bloated, try cutting them out of your diet.
3. Lactose Intolerance
If you are lactose intolerant, dairy foods can make you feel gassy and bloated. Such foods include milk, yogurt, cheese, ice cream, cream, and butter. Fortunately, you don’t have to give up milk entirely if you are lactose intolerant. Try lactose-free cow’s milk, soymilk, or soy yogurt instead.
4. Constipation
Constipation is also a common cause of bloating. Fortunately, relieving constipation is often a matter of making simple dietary changes. Try drinking more water, exercising more, or boosting your intake of fibre-rich fruits, vegetables, whole grains, nuts, and seeds.
If you try all of these lifestyle changes and still feel constipated and bloated, visit a doctor about taking a laxative to ease your symptoms.
5. You Are Eating Way Too Much Fibre
While fibre from foods often helps ease bloating, getting too much fibre from supplements can actually make bloating worse. This is because the amount of fibre in supplements and fibre-fortified foods is generally a lot more than the fibre you get from foods.
In some cases, you can avoid bloating from fibre supplements by slowly increasing the amount of fibre you are ingesting. However, if you are eating plenty of fibre-rich foods, you likely don’t need supplements.
6. Irritable Bowel Syndrome
Up to 96 percent of people with irritable bowel syndrome (also known as IBS) report bloating. If you have been diagnosed with IBS, talk with your doctor about treatment options. Avoiding gas-causing foods and taking medications generally helps ease symptoms.
7. Small Intestine Bacterial Overgrowth
While you need some bacteria in your gut for it to function properly, small intestine bacterial overgrowth can be problematic and cause bloating. Treatments for this health condition may include getting plenty of fluids to prevent dehydration, proper nutrition, antibiotics, motility-speeding drugs, or a low-carbohydrate diet.
8. Celiac Disease
Another health condition that can cause you to feel bloated is called Celiac disease, according to a May 2014 issue of Today’s Dietitian. While there’s no cure for this disease, following a certain type of diet helps alleviate unpleasant symptoms. If you have been diagnosed with Celiac disease, follow a gluten-free diet — which means avoiding foods containing wheat, rye, and barley.
9. Cancer
Bloating caused by ascites, which is fluid build-up in the abdominal area, may be a sign of cancer. MedlinePlus notes that colon, ovarian, uterine, pancreatic, and liver cancers can also cause abdominal fluid build-up and bloating. Abdominal pain may also accompany bloating. If you are experiencing pain or have a family history of cancer in addition to being bloated regularly, it’s time to see your doctor.
While bloating may be a sign of a serious health condition, many cases of bloating are due to lifestyle choices and can be easily treated.
This article first appeared on teens.lovetoknow.com
