I’m a gastroenterologist – here are six things that might be causing you to bloat

It is something that up to a quarter of healthy people are plagued with on a daily basis.

But stomach bloating can have a number of different causes, some less obvious than others.

Gas can be a natural by-product of digestion, but certain factors can cause an increase in gas production, resulting in bloating.

From using a drinking straw to broccoli and Brussels sprouts, gastroenterologist Dr. Almed Albusoda revealed to MailOnline all the things that can make you feel bloated.

Using a straw

Think twice about grabbing a straw the next time you have a drink.

Because you swallow air first with every sip, which can lead to an increase in gas production, said Dr Albusoda, a consultant gastroenterologist at Princess Grace Hospital in London.

He said: ‘This is what happens when you use a straw to drink – when you take a sip of your drink, the air travels into your digestive tract, causing more gas and bloating.

“This is compounded by drinking soda through a straw — so stick to non-carbonated drinks and ditch the straw if you’re particularly prone to bloating.”

Carbonated drinks can lead to worse bloating because the liquid already contains gas.

antibiotics

There are many possible side effects of taking antibiotics.

But they can also disrupt the natural balance of bacteria in the gut, resulting in bloating.

Dr. Albusoda said this happens due to an overgrowth of certain bacteria that can cause an increase in gas production.

He added: ‘If you have recently completed a course of antibiotics, there are several things you can do to minimize the negative effects.

“This includes taking high-quality probiotic supplements, eating fermented foods like kimchi, kefir, or sauerkraut, and eating fruits like bananas and watermelon that are high in prebiotics.”

Probiotics break down hard-to-digest molecules and help restore the balance between good and bad bacteria in the gut, reducing inflammation and gas production.

Cruciferous vegetables

High-fiber vegetables like broccoli and Brussels sprouts are encouraged for balancing hormones and controlling cholesterol.

But cruciferous vegetables contain raffinose — a sugar that goes undigested until your gut bacteria ferment it, which produces gas and makes you feel bloated.

Cruciferous vegetables, such as cauliflower, cabbage and kale, are also high in sulfur, which can lead to excess gas.

Some people’s bodies can’t process sulfur properly, resulting in a buildup that causes intestinal inflammation.

And too much fiber can also be hard for your body to digest, especially if you don’t drink enough water — which helps break it down.

Dr. Albusoda added, “If you experience bloating after eating these foods, try swapping them for veggies like zucchini, green beans, carrots, spinach, or squash.”

‘These contain less fiber and are therefore more digestible for our intestines.’

Eating too fast

A busy lifestyle generally doesn’t lend itself to mindful eating, Dr. Albusoda argued.

He said, “Maybe you regularly eat on the couch while watching TV or on the go between meetings or errands.

“And this can mean we’re distracted, rushing, and not chewing our food long enough.”

The faster you eat, the more air you swallow — and, like fizzy drinks, once that air gets to your gut, it can lead to bloating and discomfort.

Dr. Albusoda added, “Try practicing mindful eating by turning off your TV, not looking at your phone during meals, sitting at a table to aid digestion, and chewing your food thoroughly before moving on to the next bite.” go.’

Small intestinal bacterial overgrowth (SIBO)

Your bloating could be the sign of too much bacteria in your gut.

Small intestinal bacterial growth (SIBO) occurs when there is an increase in the number of types of bacteria in the small intestine, especially those bacteria that would normally grow elsewhere in the digestive tract.

Dr. Albusoda said that while the main symptoms of SIBO are usually abdominal pain and diarrhea, it can also cause bloating and flatulence.

He said, “As the overgrowth of bacteria begins to absorb the body’s nutrients, patients may also experience malnutrition and unintentional weight loss.”

This is because the bacteria can prevent your body from digesting and absorbing the food you eat. This can result in a deficiency of vitamins and other nutrients.

SIBO can be caused by a number of things, including a complication after gastrointestinal surgery or an underlying condition such as liver disease, celiac disease, IBD, diabetes, or gastroparesis.

The recurrent condition can affect up to one in seven people, according to the NHS.

It is diagnosed by performing tests such as a physical exam of the abdomen, a blood test, a special breath test to check the levels of hydrogen and methane (byproducts of bacterial growth), or by analyzing a fecal sample.

Treatment for SIBO is usually a simple course of antibiotics or dietary changes if needed.

Too much salt

In addition to causing high blood pressure and other health problems, eating a high-sodium diet can lead to water retention, which can make you feel bloated and bloated.

Water retention, known medically as edema, is an accumulation of extra fluid in body tissue, resulting in swelling.

According to the NHS, adults should not eat more than 6g of salt per day (2.4g of sodium) – about 1 teaspoon.

Dr. Albusoda advised people to be careful to check the sodium content of prepackaged foods and meals, “because they are often loaded with salt.”

He added, “Drinking more water and eating potassium-rich foods like bananas, lentils and avocado can help with water retention and bloating caused by high salt intake.”