You work hard doing abdominal crunches and core exercises at the gym to tone and flatten your abs. Despite all of the exercise, after a meal, you get belly bloating that makes you look five months pregnant. So much for flat abs, fortunately, you’re not alone. Abdominal bloating and gas is a frustrating problem for some people. In a small number of cases, tummy bloating can be a sign of health problems even serious ones like liver disease or ovarian cancer. That’s why it’s important to see your doctor if bloating is a new symptom. But most cases are caused by one of two problems – swallowing too much air and eating indigestible carbohydrates.
Not All Carbohydrates Are Easily Digested
Not all carbohydrates can be easily broken down and absorbed by the body. Even some “good for you” foods like beans contain carbohydrates the body can’t break down. These carbs stay in your intestines where bacteria feast on them and produce gases that cause tummy bloating. Some people also lack the enzyme that breaks down the lactose in milk products. When they eat dairy foods, bacteria ferment the lactose, and they get bloating and diarrhea. A fiber-rich diet can trigger gas and abdominal bloating too, especially when you add more fiber to your diet quickly.
Air Swallowing is Another Cause of Tummy Bloating
Do you drink carbonated beverages, eat fast or use a straw when you sip a beverage? This causes you to swallow air, which triggers tummy bloating and gas after a meal. Some people swallow large quantities of air when they eat a meal, and they aren’t even aware of it. If you’re an anxious person or talk a lot during a meal, you may be a habitual air swallower.
Fortunately, there are ways to get a handle on tummy bloating and gas.
How to Take Control of Your Belly Bloating and Gas
Fiber is good for you, but don’t add too much of it to your diet too quickly. Fiber-rich vegetables, whole grains, lentils, and beans are notorious for causing gas, especially if you eat too many of them without giving your intestines a chance to adjust. Eat more fiber, but introduce it to your diet gradually.
Beans contain indigestible carbs called oligosaccharides that bacteria break down into gas. Other foods such as onions and Jerusalem artichokes are a source of another type of poorly digested fiber called inulin. You can take Beano tablets, available at most drugstores, to break down these carbs and prevent gas. They don’t work for everyone, but if you suffer from gas and bloating, they’re worth a try.
Discover the Power of Probiotics
Probiotics are “good bacteria” that help to “push out” bad bacteria that cause gas. You can increase the number of probiotic bacteria in your intestines by eating yogurt with active cultures or taking probiotics in supplement form. Over several weeks to months, these good bacteria take up residence in your intestines and send the bad ones packing. This is not only good for your intestines and immune system it can give you less gas and a flatter tummy.
Other Tips for Dealing with Belly Bloating and Gas
If tummy bloating is a problem, keep a food diary. Write down everything you eat along with any symptoms you experience. You’ll be able to see if certain foods contribute to your bloating problem and eliminate them. After eating a meal, you may feel like heading for the easy chair. Don’t. This can make after-meal bloating and gas worse. Take a brisk walk or doing a few sets of abdominal exercises also helps to move gas through your system. Eliminate artificial sweeteners and high-fructose-corn-syrup from your diet. They’re not broken down completely, which means they can end up as food for gas-producing bacteria.
Avoid carbonated drinks, and stop using a straw when you drink a beverage. Eat slowly, and cut back on chit-chat while you’re eating. There’s plenty of time to talk after the meal is over. If you talk while eating, you’re more likely to swallow air. Avoid munching on chewing gum or hard candies since they contribute to air swallowing. Simethicone tablets, available at most pharmacies, help to break up gas bubbles from swallowed air. They work for some people with tummy bloating.
Lastly, watch how much you eat at a meal. Overeating contributes to belly bloating. Stay away from all-you-can-eat buffets. There’s a reason everyone comes out of them looking bloated.
The bottom line?
Belly bloating is a common problem. Use these tips to keep your tummy flat after a meal, but if tummy bloating is a chronic problem, see your doctor.
References:
Medscape.com. “The Treatment of Functional Abdominal Bloating and Distension”
Merck Manual. Eighteenth edition. 2006.
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