Bloating, defined as the accumulation of gas in the stomach, is characterized by a feeling of fullness and tightness in the abdomen. If you are bloated, the abdomen may appear visibly swollen. Some people experience bloating as a result of underlying medical conditions, but one of the most common causes of bloating is the way you eat.
Physiology
Having gas, which is composed of carbon dioxide, oxygen, nitrogen and hydrogen, is very common. Most people produce 1 to 4 pints of gas every day, according to the National Digestive Diseases Information Clearinghouse. Most of this gas is passed from the body either through belching or flatulence. Gas that is not passed builds up in the stomach and intestines, leading to bloating, which often causes abdominal pain as well. Changing the way you eat and drink or the types of food you eat and beverages you drink may help reduce the amount of gas your body produces and relieve bloating and abdominal pain.
Undigested Foods
The types of food you eat and beverages you drink play a major role in whether or not you will experience bloating. Your body is not able to digest fiber, starch and some sugars, such as raffinose, lactose, fructose and sorbitol, because the small intestine lacks the necessary enzymes. As a result, the undigested food travels from the small intestine to the large intestine, where the intestinal flora, or bacteria, break it down, producing gas as a result. This gas can accumulate in the intestines, leading to bloating.
Some examples of foods that cannot be completely digested include potatoes, corn, wheat, pasta, peas, beans, oat bran, most fruits, milk products, cabbage, Brussels sprouts, broccoli and asparagus.
Swallowing Air
Swallowing air, also referred to as aerophagia, increases the amount of gas in your stomach and can cause bloating. According to the National Digestive Diseases Information Clearinghouse, everyone swallows a small amount of air while eating or drinking, but eating and drinking quickly can increase the amount of air you swallow. Drinking through a straw can also increase the amount of air you swallow, increasing the amount of gas in your stomach.
Prevention
MayoClinic.com provides a few tips for reducing the amount of bloating you experience after eating and drinking. One suggestion is to avoid foods that cause gas and lead to bloating. Experiment with different foods and keep track of which foods make you bloated. Avoid these foods.
To reduce swallowed air, and the bloating which results, chew food slowly and thoroughly, and sip your drinks slowly. Using a straw to drink can also increase the amount of air you swallow, so it may be beneficial to drink directly from your glass. Carbonated drinks can also increase the amount of air in your stomach. Choose flat drinks over carbonated drinks.
