When food makes its way into the small intestine, the excess bacteria eats it away, creating a surplus of hydrogen and methane gases. The gases eventually build up in the intestines, leading to the dreaded bloat. Your doctor may diagnose SIBO by performing a breath test to measure the levels of methane and hydrogen in your body.
If you do have SIBO, your doc will put you on a treatment plan. At Parsley Health, the treatment plan varies depending on the severity of the case and may include antibiotics, herbal antimicrobial and gut healing supplements , and motility agents, in combination with specific dietary strategies and lifestyle considerations. Bloating is a common symptom of dysbiosis, or an imbalanced gut microbiome. Things like a diet high in sugar , processed foods, a lack of sleep , and limited physical activity have been directly linked to promoting imbalance and a lack of diversity in gut bacteria, which can lend way to digestive distress.
The naturally occurring microorganisms in your GI tract can also easily become unbalanced from antibiotic use or food poisoning. If you have other digestive issues in addition to bloating, like diarrhea, gas, or constipation, Parsley Health doctors might recommend a gut microbiome test to determine what types and amounts of certain bacteria you have, helping them tailor a plan for you.
If you do have dysbiosis, you may be able to keep symptoms at bay by managing stress, adjusting to an anti-inflammatory diet, and implementing other gut healing strategies such as therapeutic foods and supplements. You can work with a Parsley Health doctor and health coach to find the right combination of lifestyle changes to resolve bloating and get to the root cause of your symptoms, as it may look different for everyone. If your doctor suspects you may have gastroparesis, they may give you a blood sugar test, as well as refer you to a G.
As with most other common causes of bloating, you may be able to ease your symptoms by making lifestyle changes. Namely, prioritizing foods that are easier to digest , like low-fat foods, soups and pureed foods, and well-cooked fruits and vegetables. The result? Excess gas and bloating. Chronic constipation may also be linked to another condition, such as SIBO or hypothyroidism, notes Cohen. Lauren Bedosky is a freelance health and fitness writer who specializes in running, strength training, and nutrition.
It reduces the amount of air you swallow with the food a cause of bloating , and it also makes you eat slower, which is linked to reduced food intake and smaller portions People who experience bloating often have increased sensitivity to food in the stomach.
Therefore, eating smaller meals can be very useful. Food allergies and intolerances are relatively common. When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms. Food allergies and intolerances are common causes of bloating. Common offenders include lactose, fructose, wheat, gluten and eggs. One is gas produced by the bacteria in the gut. The other is air or gas that is swallowed when you eat or drink.
The biggest offender here is carbonated beverages like soda or fizzy drinks. They contain bubbles with carbon dioxide, a gas that can be released from the liquid after it reaches your stomach. Chewing gum, drinking through a straw and eating while talking or while in a hurry can also lead to increased amounts of swallowed air. Swallowed air can contribute to bloating. A major cause is drinking carbonated beverages, which contain gases that are dissolved in the liquid.
Some high-fiber foods can make people produce large amounts of gas. Try keeping a food diary to figure out if certain foods tend to make you more gassy or bloated than others. Fatty foods can also slow down digestion and the emptying of the stomach. This can have benefits for satiety and possibly help with weight loss , but can be a problem for people with a tendency to bloat. Try eating less beans and fatty foods to see if it helps. Also, check out this article on 13 foods that cause bloating.
If certain foods make you feel bloated or give you gas, try cutting back or avoiding them. Eating fatty foods can also slow digestion and may contribute to bloating for some people. If you have problems with bloating, with or without other digestive symptoms, a low-FODMAP diet may be a good way to fix it. Carbohydrates called FODMAPs can drive bloating and other digestive symptoms, especially in people with irritable bowel syndrome.
Sugar alcohols are commonly found in sugar-free foods and chewing gums. However, they may cause digestive problems in high amounts. The bacteria in your large intestine digest them and produce gas Try avoiding sugar alcohols like xylitol , sorbitol and mannitol. The sugar alcohol erythritol may be better tolerated than the others, but it can also cause digestive issues in large doses. Sugar alcohols can cause digestive issues such as bloating, especially when consumed in large doses.
Try avoiding sugar-free chewing gums and other sources of sugar alcohols. Certain over-the-counter products may also help with bloating, such as supplemental enzymes that can help break down indigestible carbohydrates. You may also be eating different foods. This can lead to constipation. You may be constipated if you experience:. Fortunately, you can make a number of at-home changes to help relieve your constipation. These include:. If you can, increase your intake of fiber. This includes foods like whole grains, beans, fruits with the skin, vegetables and nuts.
As you increase your fiber, make sure to drink plenty of water or clear liquids, such as broth. Doing so will help soften the foods you eat so you can pass your stool easier. The next time you run to the grocery, grab over-the-counter stool softeners or fiber supplements.
Be sure to follow the instructions on the label and again, drink plenty of water to help you flush your system. Regular exercise helps your body run more efficiently.
It can also help tone the walls of your large intestine to help you move stool through. Women may experience bloating, abdominal pain and cramps just before and during their period. This is normal and usually due to hormonal changes that regulate the menstrual cycle.
The American Heart Association recommends limiting salt intake to 2, grams per day.
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