Bloating, also called water retention, refers to abnormally large amounts of fluid that collect in the abdominal area. Certain foods, such as salty and high-fat foods, and dietary behaviors, such as eating quickly or in excess, may contribute to bloating. Consuming fruits and vegetables and eating mindfully may reduce bloating. While modest, occasional bloating is normal and often resolves itself through dietary lifestyle changes, severe symptoms may indicate a condition in need of medical care.
Causes
Numerous dietary factors may contribute to bloating. According to the National Digestive Diseases Information Clearinghouse (NDDIC), gas in the digestive tract is a major contributor to bloating. Such gas may stem from consuming certain foods, overeating, eating quickly or eating during times of emotional stress. A high-sodium (salty) diet, food sensitivities and allergies, and carbonated beverages may also cause bloating.
Food Triggers
Certain foods may cause or worsen abdominal bloating, including spicy foods, high-fat or greasy foods and, in some cases, foods rich in dietary fiber. Greasy foods, such as french fries, fatty bacon, doughnuts, pastries, potato chips and other deep-fried and processed foods, may also contribute. Carbonated beverages often trigger bloating due to excessive swallowing of air. People who are lactose-intolerant or sensitive to lactose (milk sugar) or other ingredients, such as wheat or gluten, may experience bloating as a symptom of their sensitivity. Sugar-free foods that contain sugar alcohols--a type of artificial sweetener--may cause gas, pain and bloating, particularly when the foods are consumed in excess.
Dietary Solutions
Simple changes in a person's dietary lifestyle may help prevent or alleviate bloating. According to Mayo Clinic nutritionist and dietitian Katherine Zeratsky, fruits and vegetables may reduce bloating due to the foods' rich water content. They may help flush fluids from the body and provide healthy, low-sodium substitutes for processed snack foods, such as chips and french fries. Zeratsky also recommends increasing daily water intake as an effective bloating remedy.
People who consume an overall low-fiber diet may find that suddenly increasing fiber intake causes bloating and other digestive symptoms. Because fiber-rich foods, such as fruits, vegetables, legumes and whole grains, are valuable means of nutrients, they should not be avoided. However, they should be added to the diet gradually to reduce bothersome symptoms. Eating mindfully and at a reasonable pace may also reduce bloating.
Risks
In addition to contributing to bloating, a high-sodium, high-fat diet may also increase a person's risk for high blood pressure (hypertension), cholesterol problems, diabetes, obesity and heart disease. Bloating that does not stem from dietary or lifestyle factors may indicate an existing health problem; thus, failing to seek treatment or medical guidance may lead to worsening of the condition. According to Zeratsky, water retention that develops in other areas of the body, a condition called edema, may indicate conditions in need of medical care. Conditions characterized by sever edema include congestive heart failure, kidney damage or disease, weakened or damaged veins and certain types of cancer.
Suggestions
For mild or occasional bloating, an overall nutrient-rich, balanced dietary lifestyle; plentiful hydration; and regular exercise may help. If a food allergy or sensitivity is suspect, proper testing should be sought. Zeratsky warns that though numerous natural herbs and supplements aim to reduce bloating, such as dandelion, ginger and juniper, they may have side effects. In addition, the supplements often lack proof of safety and effectiveness. People who experience frequent or severe bloating with no apparent cause are advised to seek prompt medical guidance.
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