You Ask , They Answer
Q
: What ’ s bloating and its common causes ?
A
: Bloating is a condition where your tummy feels full , tight , and stretched often due to gas trapped in the intestine . Gas gets caught in the digestive tract in two ways : when you swallow air and when bacteria in your large intestine break down undigested food . Most stomach gas results from swallowing air and is typically released by burping , though a small amount can continue down to the colon ( large intestine ) to be released as �atulence . �ost of the gas that causes �atulence is produced when bacteria in the large intestine break down food that was incompletely digested by enzymes in the stomach and small intestine . Certain carbohydrates are the main culprits . �rotein and fat aren ’ t ma�or gas producers , although fats , because they slow down digestion , can contribute to a sense of bloating . Other frequent causes may be due to pregnancy or medical conditions , such as constipation , food intolerance like lactose intolerance , Celiac �isease , Irritable Bowel Syndrome ( IBS ), In�ammatory Bowel Disease ( IBD ), and even cancer .
Q
: How can people treat bloating at home without consulting a physician ?
A
: Symptoms of abdominal bloating can be reduced or prevented with a few lifestyle changes which include : lose weight , if you ’ re overweight ; reduce or avoid intake of carbonated drinks ; drink from a cup or glass and not from a bottle or through a straw ; eat slowly in a relaxed environment and chew your food well ; eat smaller , more frequent meals instead of large meals ; reduce the intake of fermentable foods ; don ’ t chew gum� eat foods high in fibre and drink lots of water if constipated ; exercise regularly to improve your digestion and reduce constipation ; lastly , practice yoga or a similar discipline can help with relaxation and good breathing techniques .
Q
: When should people with bloating see a doctor ?
A
: If bloating is not improving and you are also experiencing other symptoms like abdominal pain , blood in stools , diarrhea , vomiting and unexplained weight loss , you should consult a doctor who can help you to find the root cause of your problem and recommend the best treatment .
Q
: Can you recommend a good diet and other ways to prevent bloating ?
A
: A low fermentable diet can be beneficial to prevent and improve bloating symptoms . It is low in fermentable oligosaccharides , disaccharides , monosaccharides , and polyols ( FODMAP ). These carbohydrates are poorly absorbed in the small intestine and pass in the colon where they are fermented by the bacteria with a consequent production of gas . The most common gas-producing foods usually include the following :
• Wheat , rye , onions , garlic , broccoli , cabbage , soy-based products , pistachio , cashew nuts , and legumes are examples of complex carbohydrates - oligosaccharides . One exception is wheat bran , which passes through your digestive system without getting broken down . This makes wheat bran a winner if you have constipation and need more fibre but also suffer from �atulence .
• Lactose found in milk and dairy products is an example of disaccharides .
• Fructose present in honey , sweeteners like corn syrup , sodas , and certain fruits like apple , pear , watermelon , and mango are examples of monosaccharides .
• Artificial sweeteners , stone fruits , apples , pears and some vegetables such as mushrooms and cauli�ower are examples of polyols .
This diet , however , can be very restrictive and can also have potential side effects if self-administered , especially for people who suffer from constipation . �atients would need the help of a trained dietitian to find the best solution and ad�ust the diet based on the their medical condition .
Dr Andrea Rajnakova
Dr Andrea Rajnakova is a Consultant Gastroenterologist at Andrea ’ s Digestive , Colon , Liver and Gallbladder Clinic in Singapore .
Veronica Cavallini
Veronica Cavallini is a Nutritional Consultant at Andrea ’ s Digestive , Colon , Liver and Gallbladder Clinic .
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