Bloating and swelling of the stomach is usually caused by too much absorption and/or production of gas in the digestive system. This may be linked to food or drinks consumed, medications, or even digestive disorders.
1. Foods and drinks that cause bloating
Some people do not tolerate particular foods well. Foods that can cause bloating after eating are often:
- very fatty foods, such as fried foods, meat in sauce or cold meats;
- milk, yogurt or even cheese, because lactose can be difficult to digest;
- certain vegetables, such as onions, artichokes or even salsify;
- certain bread recipes, such as white bread or wholemeal bread rich in fiber;
- fizzy drinks.
If you experience frequent bloating after eating, it is advisable to keep a food diary to identify the responsible foods more easily. Furthermore, it is also important to pay attention to the way you eat. As Vidal, a reference work in the field of health, specifies, you must “eat slowly and calmly, chew well to avoid swallowing too much air”.
2. Bloating and food intolerance
Bloating after eating may be linked to a real food intolerance, which lasts over time. Bloating is then one of the symptoms triggered by irritation of the intestine, and can be accompanied by diarrhea, nausea, or even severe stomach aches. As specified by the Public Health Information Service, the most common food intolerances are due to:
- gluten, which is a protein present in certain cereals;
- lactose, which is a sugar present in milk and dairy foods;
- tyramine, which is a substance found in several foods such as red wine, raspberries, yeast and even cheeses;
- glutamate, which is a substance used to enhance the taste of food.
3. Bloating, a symptom of irritable bowel syndrome
According to the French National Society of Gastroenterology (SNFGE), 5% of the adult population has irritable bowel syndrome. This chronic pathology, also called functional colopathy, is part of functional intestinal disorders. It is characterized by motility problems in the small intestine and colon, and increased sensitivity of the intestine to gas and stools. Aside from bloating, irritable bowel syndrome causes several symptoms that usually appear right after meals. Patients can then suffer from significant pain in the abdomen, episodes of diarrhea or, on the contrary, frequent constipation.
4. Stress and anxiety causing bloating
Stress and anxiety can cause intestinal problems, which can result in bloating. When a person is anxious, the body releases specific hormones such as cortisol. These hormones can impact the digestive system, for example by slowing down digestion, which encourages the buildup of gas in the intestines and stomach. Stress can also disrupt the balance of intestinal flora, which can create discomfort such as bloating. Finally, anxiety can affect eating habits. Some people will eat larger quantities, or choose to consume fatty and sugary foods when they feel stressed. These dietary changes can promote the appearance of bloating.
5. Bloating: when to consult?
In the majority of cases, bloating is benign and occasional. However, they can be a sign of an underlying disorder, which is important to take care of. It is therefore advisable to consult a healthcare professional when:
- Bloating is common and returns regularly for several weeks or even months.
- Bloating is accompanied by other symptoms, such as severe abdominal pain, nausea and vomiting, prolonged constipation or even blood in the stools.
6. How to prevent bloating?
To relieve a swollen stomach and avoid bloating, it is possible to implement several daily habits:
- Eat a healthy diet every day and avoid risky foods.
- Have regular physical activity, as this contributes to the proper functioning of the digestive system.
- Take prebiotics and probiotics to regulate the bacterial flora and contribute to the proper functioning of the digestive system.
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Read also :
⋙ Bloating, constipation: this test from a specialist can help you take care of your stomach
⋙ Bloating: 6 tips to avoid having a bloated stomach
⋙ Swollen stomach: grandmother’s remedies that have proven effective