Nothing can inflate your abs and make you feel more uncomfortable than belly bloat. Abdominal bloating is a surprisingly common problem, especially among women. Women are more susceptible to belly bloat than men for a variety of reasons.
Belly bloat is usually caused by one of two factors – water retention or the build-up of gas or air inside your intestinal tract. In addition, some women experience abdominal puffiness and fluid retention during certain times of the month due to hormonal fluctuations. Water retention can also be related to a high-sodium diet.
Here are other possible reasons you may have “belly bloat:”
Food Intolerances
Food intolerances are a frequent cause of abdominal bloating. One of the most common causes of abdominal bloating related to diet is lactose intolerance, the inability to break down lactose. Lactose is a carbohydrate naturally found in dairy products like milk and cheese. Most adults experience some degree of lactose intolerance as they age.
A less appreciated form of food intolerance is fructose sensitivity. According to research, up to half the population may have problems breaking down foods containing fructose and many don’t know it. Fructose is found naturally in fruits, some vegetables, and honey. It’s also abundant in processed foods that contain high fructose corn syrup, fructans or polyols. Other ingredients to avoid if you have fructose intolerance are sorghum, palm sugar, coconut, sugar, molasses, maple-flavored syrup, and agave syrup.
If you’re intolerant to certain foods you may also experience gaseousness or cramping after eating these foods. Abdominal bloating, cramping and gaseousness can also be signs of celiac disease or a less serious form of gluten intolerance called gluten sensitivity. See your doctor if you have these symptoms frequently. One way to find out what foods you have problems with is to do an elimination diet. To do this, eliminate the most common foods that cause food intolerances. Then gradually add them back while monitoring your symptoms.
Irritable Bowel Syndrome
Irritable bowel syndrome is a very common “functional” bowel problem. Functional means there’s no known anatomical problem to explain the symptoms. No one knows exactly what causes irritable bowel although there’s some evidence that the portion of the brain that controls intestinal contractions and the gut aren’t in sync.
Symptoms of this common problem that affects 10 to 20% of the population include abdominal cramping, bloating and alternating constipation and diarrhea. The symptoms of irritable bowel syndrome seem to be worsened by stress. It’s important to rule out other more serious causes like celiac disease or inflammatory bowel disease before assuming you have irritable bowel syndrome. If you have it, there are treatments that can help the symptoms, including the bloating.
Being Too Aggressive with the Fiber
You probably DO need more fiber in your diet but it’s best to increase the amount you consume slowly so you intestines can adjust. Otherwise, intestinal bacteria convert some of that extra fiber to gas and you end up bloated and uncomfortable. Don’t nix the fiber but introduce more of it to your diet slowly. Make sure you’re getting probiotics so you have plenty of gut-friendly bacteria in your intestines to keep things in balance.
Fiber may help reduce abdominal bloating if you introduce it slowly to your diet. It does this by preventing constipation. Get your fiber from natural sources as much as possible rather than fiber supplements. Fruits, vegetables and whole grains are good sources.
Stress and Anxiety
Stress and anxiety can cause belly bloat by affecting the nerves that control intestinal motility. If you’re anxious, you may also unconsciously swallow air. Swallowed air, a condition known as aerophagia, leads to symptoms like burping, bloating and gaseousness. Many anxious people aren’t even aware they’re gulping air when they talk or eat.
If you think you’re an air swallower, slow down the pace of your meals, don’t talk when you munch, don’t use a straw when you drink and don’t chew gum. Nix the carbonated beverages too. Replace them with a cup of peppermint tea. Peppermint tea seems to reduce abdominal bloating by relaxing the intestinal muscles so gas can pass through more quickly. Add two days a week of yoga to your workout schedule as a relaxational form of exercise.
Hormonal Fluctuations
Hormone levels vary depending on where you are in your menstrual cycle. During the two weeks before menstruation, progesterone levels gradually rise and then slowly decline until right before your menstrual period when they drop again. Progesterone slows down the rate at which your stomach empties. This can lead to abdominal bloating in some women. The best way to handle it is to eat more slowly and eat smaller, more frequent meals. Avoid drinking fluid with meals since this increases the volume of fluid your stomach and intestines have to process.
As you approach time for your period, you may experience abdominal bloating for another reason – water retention. To avoid this type of bloating, cut back on the amount of salt in your diet, eat more potassium-rich foods and drink more water.
Abdominal Bloating: Should You See Your Doctor?
If you have persistent abdominal bloating, especially if it’s not related to food intake, see your doctor. Bloating can occasionally be a sign of a more serious health problem like ovarian cancer. Enjoy more probiotic-rich foods, don’t drink fluids during meals, eat more slowly, consume smaller portions and avoid foods that make the problem worse. Doing these things are helpful for many people.
References:
WebMD. “Gas, Bloating: Always Uncomfortable?”
Mayo Clinic. “Fructose intolerance: Which foods to avoid?”
Gastroenterol Hepatol (N Y). Nov 2011; 7(11): 729-739.
Medscape “Irritable Bowel Syndrome”
University of Maryland Medical Center “Peppermint”
World J Gastroenterol. 2002 Apr;8(2):338-41.
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