There’s just one problem – you have belly bloating, and you can’t wear an outfit that showcases the bloat.
Abdominal bloating (or belly bloating) is when your belly looks distended, mimicking pregnancy. You feel full, somewhat stuffed, and it shows on your protruding belly. It’s not appealing, and it’s certainly not comfortable.
The good news is that the condition is temporary, and it can affect everyone and anyone from time to time. Contrary to popular belief, it’s not caused by an excess of fluids, even though it feels squishy to the touch. Fluids don’t accumulate in the abdomen unless there’s some major underlying medical condition, and that’s not the case if you’re well enough to be getting ready for a party.
The University of North Carolina Center for Functional GI & Motility Disorders claims belly bloating is a common occurrence in about 10 to 30 percent of people. The Center cites a survey in which 16 percent of the population reported bloating, with three-fourths of that total claiming it was moderate to severe. Almost half of those households (roughly 43 percent) used medication to treat it. The study found that 96 percent of those who had irritable bowel syndrome reported belly bloating, with 60 percent claiming it as the most bothersome aspect of having irritable bowel syndrome.
If you have frequent belly bloating, you might talk to your medical professional about the condition. There can be underlying diseases or abnormalities causing the bloat, like irritable bowel syndrome, dyspepsia, or abnormalities in the gastrointestinal tract or abdominal wall.
More Than a Feeling
When the contents of your intestines increase because of gas, constipation or an excess of liquids, you can feel bloated. You may experience an expanded abdomen, which pushes the diaphragm higher in the chest, causing increased abdominal pressure.
While you may feel that your stomach is bulging, the abdomen can react in one of two ways – either stiffening the abdominal wall or relaxing the muscles and allowing it to expand.
Sometimes, particularly with people who have irritable bowel syndrome, the intestinal tract can react to even small amounts of stimulus and expand, causing that bloated feeling.
But most people get belly bloat from normal activities. You may be taking in too much air when you eat, talk or chew gum. You may be lactose intolerant, which means your body can’t digest the vital component of dairy. Or you may have celiac disease, giardiasis (a parasitical infection) or an intestinal obstruction. Menstruation also can produce bloat. What’s causing it can only be determined with professional testing for the conditions.
NORMAL BLOATING
If it’s not an underlying medical condition, it’s time to examine some of the diet and lifestyle things that may be causing your belly bloat. Some are occasional factors, but others require you to change up the diet to combat bloat.
Some conditions to watch for:
1) Swallowing air – In our modern world, lots of meals are eaten on the run or during short breaks during the work day. That means you’re likely gulping your food, which can cause excess air to enter your stomach and cause bloating.
2) Constipation – If you’re not getting enough fiber in your diet, don’t drink enough water and aren’t exercising on a regular basis, you can develop constipation, which can lead to bloating. Women need 25 grams of fiber per day, while men must consume 38 grams. You can get more fiber by eating more vegetables, fruit, whole grains, nuts, seeds and legumes. Try to exercise 30 minutes a day and drink up to 8 glasses of water per day. This should keep you regular.
3) Cut back on gas producers – Building up gas in the abdominal tract is a prime cause of bloat. Gas occurs when the digestive process slows, leaving food fermenting in your abdominal tract too long, and building up gas. Beans, broccoli, cauliflower, onions and carbonated beverages can build up gas. Drink more water or try some peppermint or chamomile tea for a change of pace.
4) Don’t chew gum – Many people are surprised to learn that chewing gum can be a source of gastric buildup. But sucking in air while you chew moves more air into the gastrointestinal tract, thus bloating your body. Hard candies have the same effect if you suck air in with the sweet juices.
5) Cut back on the sugar-free foods – Sugar alcohols are found in many artificially sweetened beverages and foods. Excessively using these can cause them to build up your body, causing gas. It’s a good idea to cut down to no more than three servings of artificial foods or drinks in your daily diet. Substitute water.
6) Smaller meals help – Every day is not Thanksgiving. Try eating five to six small meals instead of three huge ones and see if it makes a difference in your blood sugar. It’s a great way to moderate your hunger pangs and control gas.
7) Cut back on processed foods – Foods like luncheon meats or frozen foods typically contain a ton of sodium and are generally low in fiber. This is a main source of bloating in many people. It’s a good habit to start reading labels and only purchase foods that have 500 milligrams or less of sodium because you should limit yourself to somewhere between 1,500 to 2,000 milligrams of sodium per day on a healthy diet.
One sure way to cut back on bloat is to reduce your weight. Abdominal fat is among the hardest regions to reduce, and sit-ups won’t help. If you cut back on your consumption of bloat-producing foods and drinks, consume more water and walk a bit, you’ll be amazed at the results. Bloat is a condition that practically screams “inactivity,” so get up, get out and watch the bloat become less of a problem.