Causes of bloating
Bloating can be the result of many factors, including those related to diet, exercise habits or comorbidities. The accumulation of gases in the digestive tract, which is often associated with discomfort and even pain, can stem from:
- excessive swallowing of air while eating, drinking, speaking or smoking cigarettes,
- gases produced during the digestive process, especially after eating so-called bloating products,
- disorders of intestinal motility and digestion – the longer the food content stays in the digestive tract, the more likely it is that gases will begin to occur, whose only outlet is the mouth (in the form of belching) or the intestines (in the form of intestinal gases).
Best diet for bloating
The basic principle of the anti-bloating diet is to avoid bloating foods. Such products include:
- cruciferous vegetables: cabbage, Brussels sprouts, broccoli, kale, cauliflower, kohlrabi;
- onion vegetables: onion, garlic, leek, chives, spring onion;
- legumes: beans, peas, chickpeas, lentils.
To reduce the gas-forming properties of legumes, it is a good idea to soak them in water for a minimum of 12 hours before cooking. Then, just before heat treatment, replace the water with fresh one and cook without a lid. Herbs such as mint, fennel, cumin and aniseed – both in the form of infusions to drink and as spices added to food – can also help with bloating caused by the consumption of the above-mentioned products.
Some people also react with bloating after consuming products with sweeteners from the polyol group, such as erythritol, xylitol or sorbitol. Moreover, the occurrence of bloating is also influenced by food intolerances. Gluten or lactose intolerance can also cause bloating and persistent gases.
In addition to the food products themselves, the occurrence of bloating is also influenced by eating habits – how we chew the food and whether we eat in a hurry. Eating should be as mindful as possible – this ensures that we do not swallow large amounts of air along with the food, and thorough chewing of each bite facilitates further stages of digestion.
Portion size and meal regularity are also of great importance. Bloating is a natural response of the digestive system to large and heavy portions of food. Eating generous portions of heavy-digestible foods will cause digestive problems. In the prevention of bloating and excessive gases, it is definitely better to eat small portions, but more often.
Read also: “Intuitive Eating. How to Regain Control of Your Diet”
In some cases, the strategies mentioned above may not help. In the case of digestive diseases, digestive problems or inflammation in the intestines, you may require the intervention of a doctor. A relatively common cause of bloating, which occurs regardless of the time of day and the food consumed, for example, is SIBO, or bacterial overgrowth syndrome. Treatment of SIBO involves following a strict diet and antibiotic therapy, and the exact course of treatment is determined by a doctor.
Read also: “Diet for the Gut or for a Healthy Gut – Which Is Better for Athletes?”.
Exercises for bloating
Movement, in any form, supports intestinal peristalsis. A relatively common cause of bloating is staying for too long in a sitting position – in such a position our abdominal cavity has limited space, which limits the motility of the digestive tract. For this reason, many people complain of bloating occurring during work – sitting position and tight clothing around the abdomen can cause this. According to ergonomic principles, at least once an hour you should get up from a sitting position, even if for a few minutes. This will not only have a positive impact on our spine, but also on the digestive system.
Another manual method to help with bloating is abdominal massage. Even circular movements, performed clockwise, can provide relief from unpleasant discomforts.
In addition to massage, it is also worth opting for breathing exercises that engage the diaphragm. The diaphragm is our main respiratory muscle, whose work affects many systems in our bodies, including the digestive system. The diaphragm, if it works to its full range of motion, physically “massages” the organs located in the abdominal cavity, and this translates into improved gastrointestinal motility. In addition, the diaphragm stimulates the vagus nerve – one of the main nerves of the parasympathetic part of the autonomic nervous system. The parasympathetic nervous system is responsible for “rest & digest” reactions, or rest, relaxation and digestion. It is for this reason that in stressful situations most people experience gastrointestinal problems – at such times the sympathetic part of the autonomic nervous system takes control of our bodies, while the parasympathetic part, responsible for digestion, is temporarily silenced.
From breathing exercises we are already very close to yoga. Read the article: “Yoga for a Flat Stomach – 4 Simple Asanas for Everyone” Among the suggestions given, you’ll find the wind-relieving pose (pavanamukthasana).
Try also: “Abdominal Exercises After Which You Will Quickly Notice Results”
For quick relief, during the occurrence of bloating, exercises involving drawing the knees to the chest will help. The happy baby position derived from yoga, or a simple “cradle” on the back with the knees against the chest, will help get rid of excess gases accumulated in the intestines and bring relief.
Any type of movement, not just abdominal muscle exercises, will have a positive effect on digestion and contribute to preventing bloating. It is worth betting on various forms of exercise – stretching, strengthening and cardio, so as to holistically take care of the body and the digestive system.
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References:
1. P. Gulbicka, M. Grzymisławski. Wzdęcia brzucha – najczęstsze przyczyny i postępowanie. Piel. Zdr. Publ. 2016, 6, 1, 69–76.
2. https://dietetycy.org.pl/wzdecia/.
3. https://www.kaihealth.com.au/blog/the-vagus-nerve-amp-diaphragm.
4. Bordoni B, Purgol S, Bizzarri A, Modica M, Morabito B. The Influence of Breathing on the Central Nervous System. Cureus. 2018.