Flatulence: What causes it and what can you do about it?

Ever wondered what makes you bloated?

The experience with inflating can be different for everyone. You may have a feeling of fullness after eating, or your abdomen may be tense. Many also have bloating, which can be painful, while others wake up bloated. What may surprise you is that while bloating often looks like excessive gas, research shows that this is not really the only case.

What causes bloating?

Because bloating is not the same for everyone, you can expect it to have many causes… and you are right. What causes bloating in one person may not be the same in another. Here are some of the main culprits:

  • Ingestion of air (chewing gum or talking while eating)
  • Consumption of foods that produce gases
  • Eat too fast, leading to poor chewing and swallowing more air
  • Overeating. If a lot of time passes between meals we tend to overeat
  • Meal size relative to belly size. If you have a small belly, you will notice that it expands more when you eat large amounts
  • Hypotonic digestion, such as slow gastric emptying or slow elimination
  • Dietary changes, such as eating more fiber-rich foods
  • Imbalance in intestinal bacteria
  • Stress, which can slow down your digestion

When is bloating normal and when is it a sign of something else?

Studies have shown that the average person produces 0.6-1.8 liters of gas per day, even if they do not realize it. For many, the passage of gas through the digestive tract causes no symptoms and is a sign of a healthy intestine. But others often experience uncomfortable bloating and gas. If this sounds familiar to you, the first thing you should do is talk to your doctor to rule out any serious underlying causes, such as the following:

Inflation is complicated. What works for someone may not work for you

Also, if your bloating is accompanied by any of the following symptoms, you should see a doctor immediately: blood in the stool, difficulty swallowing, recurrent vomiting, involuntary weight loss, fever or jaundice.

Some tips to get rid of bloating, as long as there is no other disease

Eat slowly and chew food well. The better you chew your food, the more efficiently you will digest it, resulting in less left in the stomach for fermentation.

Gradually increase fiber. If you want to start eating more fiber, it is important not to add too much at once. It takes time for your gut to get used to the fiber.

Avoid talking with your mouth full, as you will swallow more air.

Skip the straw and sparkling drinks at meal time.

Try not to eat when you are stressed or in a hurry, because it can inhibit digestion due to the brain-intestinal connection.

Chew fresh or dried ginger or drink it as a tea, because it helps to empty the stomach.

Chew a few organic fennel seeds after a meal. Fennel is a traditional treatment for flatulence and indigestion.

Exercise. Exercise improves the function of the digestive system.

Avoid or reduce alcohol, because it can irritate the intestine and dehydrate, leading to constipation.

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