Bloating -- the swollen, tight feeling in your abdomen -- is experienced by nearly everyone on occasion. Numerous factors contribute to bloating, including certain foods and eating habits, stress and hormonal factors. Recurrent or severe symptoms may reflect a digestive condition, such as irritable bowel syndrome, Crohn's disease or colitis. In addition to medical treatment, a healthy diet limited in fatty foods can help minimize your symptoms. For best results, seek specified guidance from your doctor or dietitian.
Myths/Theories
Many people mistakenly believe that excess gas in the digestive tract triggers abdominal bloating, states the National Digestive Diseases Information Clearinghouse. Usually, people who complain of bloating related to gas have normal distribution and amounts of gas. Irritable bowel syndrome, or IBS, affects up to 20 percent of Americans. Although the cause remains unknown, doctors believe it is a common cause of bloating and involves abnormal contracts and movements of your intestinal muscles and heightened sensitivity to gas.
Relationship
Fatty foods contribute to bloating by delaying stomach emptying, particularly when you consume hefty amounts, the National Digestive Diseases Information Clearinghouse states. The longer and fuller your stomach becomes, the greater your chance becomes of experiencing severe bloating symptoms. If you have a digestive disorder or experience bloating related to premenstrual syndrome or stress, fatty foods can worsen your symptoms.
Foods to Avoid
Particularly fatty foods include fried, red and processed meats, high-fat dairy products, fast food and commercially-prepared snack foods, such as pastries, doughnuts and onion rings. Salt also increases bloating, warns Mayo Clinic, so avoid high-fat, salty items, such as French fries, nachos and pepperoni pizza, in particular. If you're sensitive to gas, avoiding gaseous foods, such as baked beans, carbonated drinks, chewing gum, hard candy and cruciferous vegetables, such as broccoli, cabbage and cauliflower, can also help.
Helpful Foods
Staying well-hydrated allows your body to flush excess fluids out through urine and guards against bloating associated with constipation. Water, herbal tea, low-sodium broth, fruits and vegetables promote hydration. Although research is ongoing, according to the National Centers for Complementary and Alternative Medicine, probiotics -- healthy bacteria prevalent in cultured dairy products -- may help restore bacterial balance in your digestive tract and help relieve IBS, Crohn's disease and colitis symptoms. Low-fat alternatives to fatty meats and dairy products include skinless, white-meat poultry, fish, egg whites, low-fat milk, tofu and lentils.
References
- National Digestive Diseases Information Clearinghouse: Gas in the Digestive Tract
- Crohn's and Colitis Foundation of America: Diet and Nutrition for Crohn's and Colitis
- Mayo Clinic: Bloating, Belching and Intestinal Gas
- National Digestive Disease Information Clearinghouse: Irritable Bowel Syndrome
- Mayo Clinic: Water Retention: Relieve This Premenstrual Symptom
- National Centers for Complementary and Alternative Medicine: An Introduction to Probiotics
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