Sometimes a one-off occurrence, they can appear following a meal that’s a little too hearty or too rich in fermentable foods (fermented-what? Don’t panic, we’ll explain what it’s all about below). They can also be a symptom of a chronic digestive disorder or an underlying illness.
Although generally benign, bloating can become very painful and have a significant impact on our daily lives. Find out in this article about the origins of bloating, its causes and symptoms, and the simple, natural solutions that exist to relieve and prevent it.
We tell you all about bloating in this article: causes, symptoms and solutions.
What is bloating?
Bloating is more precisely intestinal bloating. It’s caused by an excessive build-up of gas in the intestines, leading to swelling and the feeling of a tight, hard stomach. Bloating is far from anecdotal: 30% of the adult population is affected!
Symptoms associated with bloating
Apart from the appearance of a bloated belly, bloating can be accompanied by other symptoms such as :
- Abdominal pain,
- Excessive flatulence,
- Slow or difficult digestion,
- Gurgling,
- Alternating between constipation and diarrhoea.
Before we talk about solutions to prevent or relieve bloating, let’s talk about the possible causes of bloating. Because a better understanding of how our tummy works, and by extension our digestion, means we can take better care of our digestive health.
What are the main causes of bloating?
At Eupeptis, we are specialists in digestive health. However, we always recommend that you consult a doctor if you experience any changes or pain related to your digestion. The advice we offer should be taken as a guide only; contraindications are possible, particularly if you suffer from another pathology, are pregnant or are taking certain medications.
Eat too much fat, too much processed food … or too much fermented food “” !
Certain foods are known to cause excessive gas production during digestion. This is particularly true of foods rich in fermentable fibre (legumes, cabbage, onions, to name but a few), fizzy drinks, fatty foods and artificial sweeteners.
Eating too fast, the scourge of our daily lives
Digestion begins in the mouth, with chewing. Some even say that it begins with our other senses, sight and smell, but we won’t dwell on that. Eating too quickly and, above all, not chewing your food sufficiently, can lead to an excessive intake of air, which can lead to bloating.
We tend to say that it takes 15 to 20 minutes to start feeling full, so try to make your meals longer. At Eupeptis we really like the technique of a quick breathing exercise before eating. Taking a few deep breaths allows you to pause and relieve stress so that you can eat in a better frame of mind.
Insufficient hydration, a common cause of bloating
Hydration is essential to our digestion. It enables food to be broken down and assimilated more effectively. On the other hand, a lack of water can slow down intestinal transit and encourage the fermentation of food in the intestine, thus increasing the production of gas. And therefore bloating.
An unbalanced intestinal microbiota
We don’t need to introduce you to the thousands of bacteria that live in your intestines and play a very important role in our digestive and overall health. An unbalanced intestinal flora can encourage excessive fermentation of food and lead to overproduction of gas.
Stressed mind, swollen belly
The brain and the intestine are intrinsically connected. So an increase in stress has consequences for our digestion. If stress becomes chronic, our entire digestive health can suffer! Stress can be responsible for intestinal spasms, pain and digestive disorders such as bloating.
Learning to manage stress better, identify stressful situations and implement sustainable solutions on a daily basis is the first step towards healthy digestive health.
Bloating and irritable bowel syndrome
Irritable bowel syndrome (IBS) is a chronic digestive disorder that affects the functioning of the intestine and causes a range of discomforts, including bloating. The symptoms are abdominal pain, alternating constipation and diarrhoea, and a feeling of a bloated stomach due to excessive fermentation of food in the intestine. The bloating associated with IBS is often aggravated by stress, poor diet or an imbalance in the intestinal microbiota.
What can you do about bloating? Our favourite natural solutions!
What diet should I follow to reduce bloating?
If you notice that bloating only occurs after certain meals, try to identify the trigger foods. Bloating can occur when you are intolerant or allergic to a food or food category.
You can also try to avoid the most fermentable foods for a while and give greater preference to foods, herbs or spices rich in digestive enzymes (pineapple, papaya, fennel, cumin, ginger).
Yes to anti-bulking herbal teas!
Certain plants such as fennel, peppermint and ginger have digestive properties and help to limit the formation of intestinal gas. We recommend that you buy them certified organic and in bulk for better quality!
Food supplements to relieve bloating
Natural food supplements based on activated vegetable charcoal, like our flagship product Carbidose, help to relieve and prevent bloating.
Unlike other supplements on the market, Carbidose comes in a stick format, making it easier to take. No more swallowing ten or so capsules! Highly dosed in activated vegetable charcoal, a stick provides rapid relief from bloating.
Doing sport when you’re bloated?
Although it may seem counter-intuitive, physical exercise is highly recommended when you suffer from bloating. Sport stimulates intestinal transit and helps eliminate gas more quickly.
If you get bloated quickly: avoid tight-fitting clothes and prefer those that allow you to move freely!
When should I see a doctor about bloating?
If bloating is persistent, painful or accompanied by other symptoms such as unexplained weight loss or blood in the stools, it is important to consult a healthcare professional to rule out an underlying pathology and identify the causes of the bloating.
Conclusion
Bloating is often linked to an unsuitable diet, excessive stress or an imbalance in the intestinal microbiota. By adopting good eating habits, staying properly hydrated and using natural food supplements such as Carbidose, it is possible to reduce this discomfort and improve digestive comfort.
Take care of your digestion for lasting daily well-being!
