Bloating Causes and Tips to Feel Better

There is no technical bloated definition, but most describe it as an uncomfortable feeling of fullness, tightness or distention in the belly area. Bloating usually occurs after eating and is often the result of digestive gasses, including carbon dioxide, oxygen, nitrogen, hydrogen, and sometimes methane or sulfur. Dieters often wonder, "Can I get bloated from not eating?" There are different causes of bloating, but not eating usually isn't one of them.

Meaning and Causes

Understanding the definition of abdominal bloating may be helpful if you are trying to reduce the symptoms, but you probably already know if you have it. It's the feeling of tightness in your waistline that often happens after you eat. You might unbutton your waistband or even put on a looser pair of pants to reduce the discomfort from bloating.

So why does abdominal bloating occur? Many times, the food we eat, the amount of food we eat, what we drink, and the way in which we eat food causes gas to accumulate in the digestive system. For some, alcohol may cause puffiness and bloat. The result is that familiar belly bulge.

Why Are You Bloated?

Some of our normal day to day activities may cause bloating. According to the National Institute of Diabetes and Digestive and Kidney Diseases, common causes of bloating include:

• Eating too much: It's easy to overeat if you eat too quickly. Why? Because when you consume food without taking a break, your body (your belly and your brain) don't have time to acknowledge the important signs of fullness that tell you to stop. The result is that 15-20 minutes after your meal, your body feels as if you ate 2-3 meals and your waistline expands to accommodate it.
• Eating high fiber foods: If you eat a meal full of high-fiber foods like whole grains (bread, oats, whole grains) you may get bloated especially if your body is not used to them.
• Consuming air: If you chew gum or drink carbonated beverages, you may take in extra air that causes bloating.
• Lactose intolerance: If your body lacks lactase (the enzyme needed to digest lactose) you may experience nausea or bloating 30 minutes to 2 hours after consuming foods like milk or cheese. In most people, bloating or discomfort is not serious.
• Gluten intolerance: Some people with celiac disease or gluten intolerance may experience a feeling of gassiness or bloating after eating foods with gluten. Your doctor can determine if you have a sensitivity to gluten and help you develop a plan to manage the symptoms.
• Irritable bowel syndrome: Certain types of foods (like sweeteners, certain fruits, and vegetables or dairy products) may product uncomfortable gas and discomfort in some people. Your doctor may suggest a Low-FODMAP diet to determine which foods you are sensitive to.

Ways to Reduce Bloating

The most common causes of abdominal bloating can usually be traced back to your last meal. If you can identify the food or the eating behavior that caused belly bloat, it becomes easier to reduce it in the future. You can use this list to identify the culprit and reduce bloating.

• Eat portion-controlled meals: Eating too much can cause bloating. The fix? Eat in moderation. Make sure you eat the right portion sizes at meal times and during snacks. 
• Eat slowly and savor each bite: Gulping down your food and swallowing air may cause gas and bloat. Slow, mindful eating may help reduce bloating and may also help you eat less to lose weight. 
• Choose naturally low-fat foods: Greasy foods can cause gas. And foods that contain some artificial sweeteners can also create belly bloat. Instead, choose to eat foods that are naturally low in fat and calories to avoid the big belly and slim down.
• Add fiber slowly: Healthy fiber-rich foods are good for your diet because they help you to feel full, but they can also cause gas and bloating. So add them to your diet slowly to avoid discomfort.

Some people take over the counter medications to reduce bloating. Products such as Beano can be taken with food.

When to Get Help

In many cases, you're likely bloated because of food intake, but sometimes your food intake is not the cause of abdominal bloating; you may feel bloated even when you're not eating a lot.

This bloating likely isn't the same as the swollen bellies you see in children with kwashiorkor, protein malnutrition, but there are some rare instances when bloating is more than just common digestive issues. So when is bloating something more? 

Menstrual changes or food intolerance may cause belly bloat or puffiness. So it's important to pay attention when bloating occurs and talk to your doctor if the condition is chronic.

There are rare but serious conditions such as colon cancer, bowel obstruction, irritable bowel syndrome, and other diseases that your physician may want to rule out if abdominal bloating becomes a problem.