Stomach bloating is very common these days. If you frequently experience distension, digestive discomfort, and a swollen stomach, you probably want to know: Why do I feel bloated all the time?
With the poor nutritional diets of most people, high stress levels, the need for daily medications, and exposure to various pollutants, it’s no wonder that the feeling of bloating occurs.
What is stomach bloating?
What is stomach bloating? Could it indicate an underlying health condition?
Fortunately, in many cases, there is nothing to worry about. Usually, it can be remedied by making a few simple changes to your diet and routine, but not always.
For many people, the cause of excess gas in the intestines boils down to:
- Inadequate digestion of proteins (which causes fermentation of certain foods)
- Inability to fully break down sugars and carbohydrates (some complex sugar compounds require the presence of enzymes to be completely digested)
- Imbalances in intestinal bacteria (there are trillions of healthy and unhealthy bacteria in the digestive tract that compete, and when bad bacteria outnumber the good for one reason or another, an imbalance can lead to abdominal bloating and excessive gas)
Stomach bloating can, however, sometimes signify health problems. For example, it is one of the most common symptoms of candida and also tends to develop from other conditions, including allergies, hormonal imbalances, thyroid dysfunction, intestinal disorders, and inflammatory bowel diseases.
Other potential causes of bloating may include:
- Irritable bowel syndrome, especially if you are constipated
- Digestive disorders such as Crohn’s disease or ulcerative colitis
- Fluid retention
- Dehydration
- Constipation
- Food allergies or sensitivities, including celiac disease or lactose intolerance
- Intestinal infection
- Intestinal obstruction
- Hormonal changes
- Certain types of cancer
Many different things can affect gut health, the ability to properly metabolize food, and how the body naturally eliminates waste. Because so many different factors can contribute to stomach bloating—including sleep or stress—it is possible to become bloated at any time.
How to get rid of a bloated stomach
1. Introduce probiotics into your diet
Good bacteria, called probiotics, kill the bad bacteria that can trigger problems and digestive reactions. You can take probiotic supplements or obtain them from natural probiotic foods such as kimchi, sauerkraut, yogurt, kefir, and kombucha.
2. Eat more fiber
One of the most effective remedies for a bloated stomach is improving your diet, as the foods you consume play an important role in regulating the amount of air and waste trapped in the digestive tract.
To keep things flowing smoothly, you need to ensure that you have a fiber-rich diet, aiming for about 25-30 grams each day or even more.
3. Eat fruits and vegetables rich in water
Vegetables and fruits that provide water, key electrolytes, and beneficial enzymes are your best friends when it comes to naturally alleviating stomach bloating. Try to eat more raw or cooked leafy green vegetables, cucumbers, celery, fennel, artichokes, melons, berries, steamed vegetables, and cultivated/fermented vegetables.
4. Consume herbs, spices, and teas
Natural herbs that soothe digestion, such as ginger, peppermint, aloe vera, and fennel, have been used for thousands of years to calm the stomach. Many herbs act as diuretics and help the body release excess fluids, while some, like ginger, can help the digestive system release its contents and relax the muscles in the gastrointestinal tract, alleviating constipation.
Try to eat fresh herbs of all kinds (parsley, oregano, rosemary, etc.), fresh peeled ginger root, along with aloe vera juice and herbal teas. Don’t forget that bone broth and green tea are also anti-inflammatory and excellent choices for promoting gut health.
5. Drink enough water
What quickly alleviates bloating? One way to quickly relieve discomfort is to drink water if you are dehydrated. Additionally, fluids help ensure that fibers can do their job properly.
There is no magic number for the right amount for you, but start by drinking at least six to eight glasses a day. Staying hydrated is essential to overcoming bloating, but when it comes to choosing beverages, choose wisely.
The best choice is plain water, water infused with slices of fresh fruit or herbs (such as lemon, grapefruit, basil, etc.), or herbal tea.
6. Avoid these foods and drinks
Now that you know what you should eat, let’s look at some of the foods that can further aggravate bloating. Often, some of these foods could be to blame:
- Sugars and sweetened flavors: sugar ferments with bacteria in the intestines, which can contribute to excessive candida growth and promote inflammation.
- Most dairy products with fruit: This includes flavored yogurts with sugar and artificial ingredients, but also other types, as modern manufacturing processes can strip important enzymes from dairy.
- Refined grains and grain products: gluten is hard to digest for many people, as are corn, oats, and other grains in some cases.
- In some cases, hard-to-digest vegetables such as broccoli, cabbage, cauliflower, onions, and even garlic: These contain sulfur and certain types of carbohydrates.
- Beans and legumes, which can promote gas.
- Carbonated drinks.
- Chewing gum.
- In some cases, certain types of fermentable fruits, including apples, peaches/other stone fruits, and avocados can cause bloating.
- Artificial sweeteners and sugar alcohols: These include aspartame, sorbitol, mannitol, and xylitol.
7. Exercise
Being active helps the digestive system function optimally, as it can combat constipation, maintain circulation, and help lymphatic fluid move throughout the body. Essentially, it helps you detoxify.
8. Reduce stress
Have you ever noticed that when you are nervous, tired, sad, or overwhelmed, your digestion is disrupted? Stress and anxiety greatly influence digestion. This is because the gut and brain communicate very closely through the vagus nerve, known as the gut-brain connection.
Within the gastrointestinal tract lies a network of tissue circuits that communicate through hormonal and chemical messages to the central nervous system, called the enteric nervous system (ENS). Your brain triggers the ENS to produce enzymes, saliva, and secretions to aid digestion, along with controlling the hormones responsible for your appetite.
Being anxious or sad can cause changes in this line of communication. Your brain then diverts attention from proper digestion in an effort to conserve energy and use it elsewhere.
High levels of stress increase cortisol levels. This can alter blood sugar levels and change how other hormones are secreted, sometimes causing you to become hungry, constipated, and retain fluids.
Additionally, stress prevents you from consuming a healing diet and, in turn, leads you to choose comfort foods that typically trigger bloating.
The solution? Do everything you can to practice mindful eating and reduce stress as much as possible, including exercising, meditating, praying, and spending more time doing things you enjoy.
