What is bloating and why does my tummy look so fat?

Well, generally speaking, bloating is that uncomfortable feeling of overload that most of us have experienced at one point or another. Usually after overindulging at the dinner table or perhaps after drinking to excess. However, for some people, bloating is a daily occurrence that can make mealtime a constant battle.

What causes the swelling?

There are several factors that contribute to bloating, and most of them are related to food or drink. If you suffer, you need to find out what your ‘bloat trigger’ is to help you deal with the problem and treat it properly. The four most common culprits are:

• Fluid retention/water retention
• Irritable bowel syndrome
• Stress
• food intolerance

Fluid retention/water retention

For many women, bloating can be hormone related and the result of fluid buildup, especially in the week before menstruation. When an imbalance occurs in the body, excess fluid can accumulate in the spaces between cells. Very often, a swollen abdomen can be accompanied by puffy eyes and swollen ankles.

How to test for water retention

A quick way to check for yourself if you suspect you may be suffering from fluid or water retention is to press your thumb against your lower leg for a couple of seconds. When you release the pressure, feel gently to see if the skin has bulged back or if you have an indentation. If you can feel a tooth, this may be a sign of fluid retention.

If you suspect that you are suffering from fluid retention, you should see your doctor.

Irritable bowel syndrome

This is a common cause of bloating. Treating IBS and digestive problems can be difficult and treatments should be discussed with your GP. However, many home remedies and over-the-counter treatments are available and worth trying.

If you suffer from IBS, you will most likely also have additional symptoms such as

• constipation
• abdominal distension
• Diarrhea

Some of the more common remedies that you may be prescribed include antispasmodic tablets. As the title suggests, these work by acting directly on the smooth muscle in the intestine, causing it to relax. This relieves painful muscle spasms in the intestine, without affecting its normal motility.

Over-the-counter remedies, such as peppermint oil capsules and peppermint tea, are also helpful in relieving symptoms. Charcoal products that are available in most health food stores are a popular choice for bloating and excess gas in the lower abdomen. Other popular simethicone-containing products can be extremely helpful in dispersing excess gas and are available in a variety of forms including strips, softgels, and chewable tablets.

Probiotic drinks and yogurts can also be helpful by encouraging good bacteria and helping to maintain a healthy gut. They are worth incorporating into your daily diet to aid digestion and keep ‘everything moving’. The recommendation is to consume one or two bottles a day for at least a fortnight. After this time, the manufacturers are confident that you will feel better with a noticeable reduction in swelling.

Stress

This can also be a factor in bloating. The link between the digestive system and emotions is well documented. Many people suffer from a ‘nervous tummy’ and most of us are familiar with that sick feeling in our stomach or that urgent need to run to the bathroom when we are anxious or under pressure.

Swallowing food too fast can also create bloating by allowing too much air to be swallowed. Remember how you have to ‘burp’ a baby when they swallow the contents of their bottle?

Chewing gum and drinking fizzy drinks can cause the same problem. Taking the time to eat slowly and chew your food well can help. Try to eat smaller portions and put down your fork between bites. You should also avoid drinking through straws.

Relaxation techniques or hypnosis may be the best long-term solutions to help deal with bloating caused by stress. When we are under severe stress, the brain releases hormones that place a huge burden on our digestive system. But different people can react in completely different ways, and while some may be unable to eat a single bite, others won’t be able to help but raid the fridge and gorge on comfort foods. It’s no surprise that stress has been linked to digestive upsets, including cramps, diarrhea, heartburn, and bloating.

Probably the most common cause of bloating is food intolerance.

It should not be confused with a food allergy, which is a more serious condition in which the immune system responds disproportionately to a certain normally harmless food, in some cases causing a severe and sometimes life-threatening reaction. Food intolerance, on the other hand, is the body’s inability to properly break down and digest certain foods and ingredients.

A common cause of food intolerance is the lactose found in cow’s milk. This occurs in some people who have a shortage of the lactase enzyme. Lactase is needed to break down the sugar in milk and allow it to be absorbed into the bloodstream. The symptoms of lactose intolerance can be mild or severe and include nausea, cramps, diarrhea, and bloating. There are a variety of tests available through your doctor to detect lactose intolerance. Anyone who is lactose intolerant will need to modify their diet and reduce their consumption of milk and other dairy products.

Today, lactose-reduced milk and other products are available in most supermarkets. For those whose symptoms are more severe, the lactase enzyme may be prescribed in liquid or tablet form to aid digestion.

Certain other types of foods are well known to cause excess gas, for example: onions; broccoli; cabbage and beans etc.

There are also a number of ‘hidden’ foods and food additives that can also contribute to bloating and the best way to isolate those responsible is to follow a careful elimination diet for 3-7 days. The Flat Belly Diet is a recommended source of information. This eating plan will help you achieve and maintain a flat stomach quickly, easily and permanently.