Feeling bloating, tightness or discomfort in the abdomen is a digestive problem that many people experience. Occasional bloating is a normal phenomenon. However, if this situation recurs frequently, the cause may not only lie in fatty foods as many people think.
According to Dr. Anupama, senior consultant, Department of Gastroenterology and Internal Medicine at Aster CMI Hospital, most cases of recurrent bloating are related to daily living habits rather than serious diseases.
One of the common causes is eating too fast. When eating quickly within a few minutes, you can easily swallow a lot of air with food. Chewing too much makes it difficult for food to be completely digested, increasing the fermentation process in the intestines and generating qi, leading to bloating. The simple solution is to eat slowly, chew thoroughly and avoid talking too much when eating.
In addition, consuming too many fiber-rich foods in a short time can also cause discomfort. Beans, broccoli, cabbage or lentils are all good for health, but contain easily fermented carbohydrates. If supplemented suddenly in large quantities, the gut bacterial system has not yet adapted, causing more vitality than normal. Experts recommend increasing fiber gradually for the body to adapt.
Sensitivity to milk is also a common overlooked factor. Some people are completely lactose intolerant but still experience bloating a few hours after using milk, cheese or cream. Try reducing dairy products for a week and monitoring your body's reactions can help determine the cause.
In addition, carbonated drinks and artificial sweeteners such as sorbitol or xylitol also contribute to increasing gas in the intestines. Soft drinks, soda, or diet drinks can all cause bloating. Replacing them with filtered water or herbal tea is a more suitable option.
For women, hormonal fluctuations during pre-menstrual periods can cause water retention and slow bowel movements, making bloating more pronounced. Cycle monitoring helps identify patterns instead of attributing the entire cause to food.
Finally, stress and anxiety directly affect the digestive system. The brain and intestines are closely related. When stress is prolonged, the digestive process slows down, food stays longer in the intestines and creates more air. Controlling stress, getting enough sleep and practicing deep breathing can significantly improve symptoms.
Bloating is usually not dangerous. However, if accompanied by unexplained weight loss, severe abdominal pain, vomiting or bloody diarrhea, patients should see a doctor. Some conditions such as irritable bowel syndrome can cause similar symptoms and need to be diagnosed and treated appropriately.
Small changes such as eating slowly, drinking enough water, walking lightly after meals, and keeping a food diary can significantly improve digestive health.
