From physical discomfort to poor mental health, abdominal bloating can wreak havoc on our bodies. Abdominal bloating refers to the build-up of air or gas in the gastrointestinal (GI) tract. People who experience regular abdominal bloating feel tight, swollen or full in the lower stomach area.
In addition to this uncomfortable feeling, many Australians who suffer from abdominal bloating also experience frequent burping or flatulence and an upset stomach, impacting their ability to socialise, work or complete daily tasks.
The good news is that Australians experiencing abdominal bloating no longer have to suffer in silence. As treatments continue to develop, so does our ability to understand the body. This blog will explore the eight common causes of abdominal bloating and what you can do to manage it, from home remedies to bloating supplements.
1. Fluctuating hormones
Between painful cramps and low energy levels, a woman’s monthly period is never easy. Before a period, many women experience premenstrual syndrome (PMS), which changes hormones and causes the body to hold onto excess water — which can lead to bloating. Estrogen and serotonin both fall in women who suffer from PMS — women who don't have PMS before their period only experience a fall in their estrogen levels.
Keep cramps and bloating at bay during your period by reducing your caffeine and salt intake, and if you feel up to it, engage in light exercise.
2. Medications
If your abdominal bloating has appeared recently, evaluate whether there have been any changes in your diet or lifestyle, this includes picking up a new prescription or vitamins. Many medications can cause bloating or gas, including antibiotics, pain relief, and even the contraceptive pill.
Before taking any medication or vitamin, discuss the potential side effects with your general practitioner. This can help save you the trouble of figuring out why sudden physical changes have appeared.
If you discover that your abdominal bloating is occurring due to a round of antibiotics, you must continue to take the medication until you finish. This ensures that the issue you are treating can be fully resolved. However, you can ask your doctor to prescribe an effective probiotic to take in addition to your antibiotics to relieve any painful bloating or constipation.
3. Irritable bowel syndrome (IBS)
Irritable bowel syndrome (IBS) is a gastrointestinal disorder that affects one in five Australians. IBS is an unpleasant disorder where a person experiences abdominal bloating, constipation, diarrhoea, or a mixture of both. Many health professionals believe that IBS is caused due to a disconnect between the brain and the gut.
While many environmental factors can cause a person to experience IBS, food intolerance is one of the more common factors. Like lactose or gluten intolerance, those with IBS may experience painful bloating or discomfort after eating certain foods.
This is because their digestive system cannot properly digest and absorb the food’s carbohydrates — also known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols).
If you suspect you have IBS, document the food you eat over two weeks, noting when you experience feelings of abdominal discomfort. Take this information to your doctor, and they may request further testing to diagnose you officially. While there is no cure for IBS, it can be managed with regular food monitoring, increasing fibre intake and consuming probiotics and prebiotics.
4. Small intestinal bacterial overgrowth (SIBO)
SIBO is a severe condition that affects the small intestine where there is an increase in bacterial growth around the area. Some of the main symptoms of SIBO are bloating, cramps, constipation or diarrhoea, painful gas or feeling full after eating. Determining the cause of SIBO is difficult, as the condition is not properly understood yet.
While the symptoms appear similar to IBS, testing for SIBO is slightly different. If you believe you have SIBO, your doctor will conduct a breath test that detects gases released by the excess bacteria. Alternatively, your doctor may request a sample of fluid from your intestine.
5. Overeating or eating too quickly
Whether you had a big lunch or scoffed down your breakfast, how you eat plays a massive role in how you feel. Overeating fatty foods, in particular, can make you feel bloated or sluggish, as fat takes longer to digest than carbohydrates and protein. Try eating smaller and nourishing portions to keep you feeling full and comfortable.
Eating too quickly, regardless of portion size, can cause abdominal bloating — the faster you eat, the more air you swallow. One tip to slow down is to practise mindful eating, where you focus on the sensation of the food while eating slowly without distractions.
6. Poor mental health
Health professionals have recently found a strong connection between the brain and the gut. Mental health issues such as stress, anxiety and depression can cause the brain to shut off the area responsible for digesting food. Stress alone can put extreme pressure on the digestive system, causing foods to be digested poorly, resulting in painful bloating or gas.
Meditation and other stress-relieving activities can help the body relax and resume regular digestion. However, if you are experiencing extreme stress or other mental health issues, a psychologist can help you work through these issues in a safe and non-judgmental environment.
7. Coeliac disease
Coeliac disease is a severe autoimmune condition that affects approximately 1 in every 70 Australians. If a person with coeliac disease ingests gluten, a protein found in wheat, barley, rye or triticale, the body attacks the lining of the small intestine. This can cause severe pain, discomfort and abdominal bloating.
Aside from the physical discomfort, if a person with coeliac disease goes untreated, they increase their risk of small bowel cancers and coronary artery disease. If you believe you are gluten intolerant, seek advice from your doctor immediately. While there is no cure, they can help you adjust to a gluten-free diet and learn more about managing your symptoms.
8. Crohn’s disease
Crohn’s disease is an inflammatory bowel disease (IBD) and should be taken very seriously when it comes to diagnosis and treatment. Crohn’s causes painful swelling and inflammation in the digestive tract, which can cause painful bloating and diarrhoea.
Inflammation is the body’s natural way of fighting off harmful bacteria and viruses and stops once the bacteria have been destroyed. When a person has Crohn’s disease, the immune system cannot ‘switch off’ the inflammation and begins attacking the walls of the digestive tract.
There is no cure for Crohn’s disease; however, it can be treated with medications such as steroids and antibiotics to control the inflammation.
Manage your abdominal bloating with Australian NaturalCare
Whether you experience abdominal bloating every day or every month, there’s no time like the present to put an end to the discomfort. While there may not be cures for many immune or gastrointestinal conditions, there are ways to alleviate your symptoms to live a more comfortable life.
Australian NaturalCare stocks a range of digestive and bloating supplements to help you manage your bloating. From high-quality probiotics to tasty ways to get in your greens, Australian NaturalCare can help you care for your gut health. For more information about our bloating supplements, check out our blog or contact us today.
