- A bloated belly is one of the most common symptoms of indigestion.
- The proper functioning of the digestive system contributes greatly to physical and mental well‑being.
- If you are bothered by bloating, abdominal pressure, or constant fullness, today's article will present seven possible causes along with their simple solutions.
Both a bloated belly and digestive problems can quite easily make your day unpleasant. It is often accompanied by pain, sometimes even cramps, and a continuous and annoying feeling of fullness. The solution is often not complicated, but of course, it depends on the cause. This article will look at the basic errors in diet, lifestyle and mental well‑being that can cause gastrointestinal or digestive tract problems.
1. Excessive consumption of foods that cause bloating
Bloating problems can very often be caused by certain foods, specifically those that contain higher amounts of indigestible or poorly digestible substances. These include cruciferous vegetables (kohlrabi, cabbage, broccoli, brussels sprouts, etc.) or legumes.
You should definitely not eliminate either of these foods from your diet; it's more a matter of appropriate timing (save them for the next day rather than eating before a night out). For cruciferous vegetables, if you're going to hear them, stew or roast them instead. Legumes, on the other hand, are worth soaking before cooking and pouring off the water afterwards (that's where the bloating‑causing substances are eliminated).
2. Alcohol may also be to blame
Alcoholic drinks contain high amounts of calories and sugars. This, along with the effects of the alcohol itself, can not only lead to hangovers and lack of energy the following day but also irritate your gastrointestinal tract, hence the bloating.
Moderate and controlled alcohol consumption should not harm your digestion. However, if you overdo it, you should cut down on it not only because of the bloating.
3. Are you lactose intolerant?
Lactose sensitivity is one of the most common causes of digestive problems and bloating. To break down lactose properly, your body needs the enzyme lactase. However, around 70% of adults do not have enough of this enzyme, which leads to the aforementioned lactose intolerance, the symptoms of which include not only bloating but also stomach pain, increased flatulence and burping.
Consult your doctor before making drastic changes to your diet. If your suspicions about lactose sensitivity are confirmed, try to choose dairy products with a lower lactose content (hard cheese or Greek yoghurt) or reach for lactose‑free products!
4. Lack or excess of fibre
Fibre is one of the most important components of a healthy lifestyle—it is an unusable carbohydrate that our body cannot break down. Although a large portion of the population struggles more with a deficiency, even an excess of fibre can cause bloating.
You should consume 25‑30g per day. Try to keep an eye on your intake while rotating your sources and try to get fibre throughout the day, not just with one meal.
5. A disrupted microbiome
The bacteria populating your digestive tract are collectively called the gut microbiome, a very crucial factor in your digestive, physical and mental well‑being. When it is disrupted, you may suffer not only from bloating, but also from abdominal cramps or inflammatory bowel disease!
The easiest way is to eat as diverse a range of foods as possible, especially legumes, beans and fruit and vegetables. Other helpers are fermented foods (yoghurt, sauerkraut, kefir) or foods rich in probiotics (artichokes, bananas, asparagus, oats and apples).
6. High stress
Numerous studies suggest that, in addition to biological causes, stress may also play a role in bloating and digestive problems. However, this is a two‑way process, as your digestion affects your mood and vice versa. Collectively, this is called the 'brain‑gut axis'. When there is an excessive amount of stress, your energy is focused primarily on solving the task at hand, and digestion slows down or even stops.
Try the recommendations mentioned above: a more varied diet, along with plenty of fibre and limiting alcohol. Yoga, meditation or professional relaxation therapy can also help to induce a more relaxed state. Probiotics or certain adaptogens such as ashwagandha, maca or Korean ginseng may also be suitable dietary supplements.
7. Digestive tract diseases
Excessive bloating and digestive problems can also be caused by more serious conditions, such as liver, pancreatic or kidney disease, intestinal inflammation and intolerances.
In the case of frequent, recurrent and intense digestive problems, we recommend that you see your doctor and consult them about any dietary/nutritional changes.
Bottom line
The gastrointestinal tract is a very important indicator of our physical and mental well‑being. However, its functioning can quite easily be disrupted, whether through poor diet or excessive stress. The most important thing is to start from the basics: a varied diet, plenty of fibre, fluids and exercise. In case of persistent problems, it is recommended to see a doctor to make sure that it is not lactose intolerance or other digestive tract diseases.
