Boot the Bloat: Comfort for Your Tummy

One day your favorite jeans fit fine. The next, you have to lie down to button them. What gives? It’s doubtful you gained weight overnight. Most likely, you’re bloated. There’s no denying stomach bloating is uncomfortable, but thankfully, it’s typically temporary. There a few things you can do to help keep the bloat at bay.

Causes of Belly Bloat

Water retention is often the scapegoat for bloating. And while it may be at fault sometimes, there are more common causes of a swollen stomach.

Excess Gas

The simple act of eating causes stomach gas. While you can’t ditch food altogether, a few changes might help. The three main culprits of excess gas are:

• Artificial sweeteners. Your gut bacteria have a tough time breaking them down.
• Dairy products. Lactose intolerance could be part of the problem.
• High-fiber foods. Your body needs a lot of fiber, but too much at once can cause problems. Add it to your diet gradually.

What to Do

• Eat slowly, and chew your food well to reduce the amount of air you take in.
• Eat smaller meals and healthy snacks (aka portion control) throughout the day instead of three big meals. It takes a while for food to make its way through the GI tract. Overloading it can cause gas and bloating.
• Move often. Exercise, take short walks or clean the house. Movement keeps your GI tract flowing smoothly.

Constipation

When you have trouble with bowel movements, stool can build up in the colon and cause bloating.

What to Do

• Drink more water.
• Exercise often.
• Increase your fiber intake gradually.

Hormones

Hormone changes during your period, pregnancy or menopause can cause bloating.

Digestive Disorders

Major bloating that comes with a change in your bowel movements could be a symptom of a more serious problem, such as celiac disease or irritable bowel syndrome.

When to Call Your Doctor

If you feel bloated every so often or after you eat certain foods, you don’t need to see your doctor unless you’re really uncomfortable. If the bloating is excessive, doesn’t go away after a few days, or comes with constipation, diarrhea and/or pain in the GI tract, call your primary care doctor.

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