What you Will Learn:
Bloating vs Distention
Causes of Bloating
How to Naturally Reduce Bloating
Integrative Resources for Gut Health
Bloating is something that everyone experiences at some point in their life, with bloating and distention being the most common gastrointestinal complaints. Much of the time this can fall into the normal range of minimal bloat and distention, like after eating a bit too much. Unfortunately for many, it can be painful, annoying, and can sometimes even be debilitating. Learning what causes your bloating can make it much easier to reduce it. Read more to find out!
Bloating vs. Distention
First let's discuss the difference between bloating and distention, as these terms are often used interchangeably. Bloating is the subjective sensation of increased abdominal pressure without an increase in abdominal size, whereas distension refers to the same subjective sensation but with a corresponding objective increase in abdominal girth. Bloating and distention can be experienced simultaneously, or separately. Because bloating is subjective, everyone experiences it a little differently. It is often vaguely described as the feeling of fullness, heaviness, tightness, or discomfort which can last for a few hours to a few days.
What Causes Bloating?
Bloating can be associated with several gastrointestinal diseases such as irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), and Celiac disease. In addition, bloating can be a result of other issues within the gut due to diet.
One of the main causes of bloating is an accumulation of gas. Gas can accumulate for multiple reasons, including during the breakdown of certain foods, drinking carbonated drinks, and swallowing too much air. Swallowing air is something we do constantly, but swallowing excess air can happen due to eating or drinking too fast, mouth breathing, smoking, vaping, or chewing gum.
Gas accumulation can also be a side effect of constipation and altered gut motility. Constipation is difficulty emptying the bowels and is usually associated with hardened feces. Altered gut motility refers to food and food waste not moving at an appropriate speed within the gut. If the food is moving too fast, absorption of nutrients may be impaired, whereas if the food is moving too slow, bacteria may have more time to feed, resulting in an overgrowth of bacteria in the gut. Certain bacteria can produce gas or cause gut fermentation, which often leads to bloating discomfort. The overgrowth of bacteria in the small intestine is referred to as SIBO. By treating SIBO, you can reduce the amount of “bad” bacteria in your gut, which can reduce your bloating. SIBO is best treated by a combination of antimicrobials or antibiotics and an abundance of vegetables and fiber in the diet. Learn more about the best way to treat SIBO here.
Additional causes of bloating can include:
An overgrowth or deficiency of bacteria within the gastrointestinal tract
Difficulty digesting certain nutrients, such as carbohydrates, fats, fiber, etc.
A lack of digestive enzymes made by the pancreas
Gut neuropathy
A gastrointestinal disorder, such as IBS, Crohn’s Disease, Ulcerative Colitis, SIBO etc.
Certain medications
Infection within the gastrointestinal tract
A food intolerance, sensitivity, or allergy
Hormones
How can I Reduce my Bloating?
An important aspect of preventing bloating is determining what specifically causes your bloating. Do you notice that you bloat after eating certain foods? Are you eating or drinking too quickly? Are you overeating? Paying attention to your body can help in narrowing down what is causing you to bloat. If you need help with your bloating, talk to your dietitian about how you can identify what is causing your bloat and eventually work your bloat-inducing foods back into your diet.
General recommendations to reduce the occurrence of bloating include:
Limiting foods that result in bloating
Exercising
Chewing with your mouth closed
Fix mouth breathing
Avoid overeating
Drinking plenty of water or herbal teas
Eating foods high in fiber
Limiting intake of carbonated beverages
Eating and drinking slowly
Having good posture when eating / not laying down immediately after eating
Avoiding foods you are sensitive or allergic to
Avoiding processed foods with excess salt and fat
Techniques for relieving bloat:
Ileocecal massage. Gas can become trapped in the small intestine, which can lead to bloating and distention. By massaging the ileocecal valve, gas is encouraged to move into the large intestine and then leave the body. One of Dahlia’s favorite techniques is to gently massage the lower right side of the belly button with 2 fingers. You can also find videos that teach ileocecal massage on YouTube!
Yoga for bloating and distention. Yoga is a gentle way to move the body and allow gas to pass through more easily. It helps relieve stress and there are hundreds of yoga poses to choose from!
Strengthening your gut. We recommend these exercise techniques for 2-5 minutes daily to strengthen the gut:
Practice deep gargling. Best done in the shower.
Blow Bubbles
Sing or hum for 5-10 minutes daily
Induce your gag reflex (without vomiting) 10 times. Best done when brushing your teeth. If you have a particularly strong gag reflex, we do not recommend doing this exercise.
We hope you understand more about what causes bloating and how to prevent it. Please know that in the last 100 years has been extremely detrimental to human gut health. There are many factors at play and you may have been predisposed at birth to carry more GI symptoms than those around you. Bloating is usually a sign of something much deeper going on so do not hesitate to reach out if you have any questions or concerns about healing your gut microbiota! We are always happy to listen to your story and help you Heal with Each Meal!
Summary
Bloating is not the same as distention, especially those who have had nerve damage in the gut from diabetes or other comorbidities.
Bloating can happen at various levels, but if your bloating is severe it is important to look for root causes.
There are many natural ways to help with bloating while addressing root cause issues.
The rise of chronic GI issues is no coincidence as our gut microbiome is under attack.
Protect your gut health and understand how to take action.
We hope you continue to Heal with Each MealTM
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References
Houghton, L. A., & Ford, A. C. (2019). Bloating and Abdominal Distention. Science Direct.
Retrieved June 2022, from https://doi.org/10.1016/B978-0-12-801238-3.66003-8
Lacy, B. E., Cangemi, D., & Vazquez-Roque, M. (2021). Management of Chronic Abdominal
Distention and Bloating. Science Direct. Retrieved June 2022, from
“Bloated Stomach: Causes, Tips to Reduce & When to Be Concerned.” Cleveland Clinic,
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