A bloated feeling? What can you do about it?

Do you sometimes get a bloated feeling, so that you are tempted to undo the top button of your trousers after a meal…? We all know what it is like. Innocent enough, but also inconvenient and uncomfortable. Fortunately, there is something you can do about it. But first you need to know exactly what causes it. In many cases, a malfunctioning digestive system will be part of the problem. Or, if you are a woman, it may be connected to your menstrual cycle. In this blog, we will zoom in on the different possible causes and, more importantly, give you tips to prevent or ease the symptoms.

What is a bloated feeling?

It is a tense feeling in your stomach, as though it is swollen or full to bursting point. And in some cases, that is what it is. You get up in the morning with a perfectly flat tummy, but a few hours later, after lunch, you have to let out your belt a notch or two, because that tummy seems to have grown in size. This is often accompanied by flatulence and the urge to break wind. In short, awkward, annoying and sometimes painful.

So why are we so often troubled by a bloated stomach? There are many possible causes, but the most common are a build-up of excess gas or a microbial imbalance in the digestive system. However, hormonal fluctuations or certain medical conditions can also have the same effect.

A bloated feeling and digestion

Gas is a natural byproduct of the digestive process, but if the production of gas is too high, this is usually a signal that the process is not functioning as it should.

What you eat and how you eat are key factors. If you eat too much, you will get a swollen and overfull feeling in the upper part of your digestive tract. This is because the excess food is 'blocked' there, as it waits its turn to be digested. At the same time, your stomach produces more gas than normal, as it works hard to deal with the backlog. This gas also finds its way back into the digestive channel, intensifying the feeling of discomfort. If, on top of this, you also eat too fast, you make matters even worse, because you take in too much air while you are swallowing your food.

However, sometimes this uncomfortable feeling occurs lower down in the intestines.This is where a natural process of fermentation takes place, as various bacteria break down the carbohydrates contained in the food. If there is too much fermentation, this again leads to the production of a more than usual amount of gas. Result? A bloated stomach and all the inconvenient symptoms that we associate with it.

What are the triggers for a bloated feeling in the intestines?

1. Diet

In general, difficult to digest foods are usually at the root of the problem. This applies particularly to fatty, spicy or fried products. But the overconsumption of certain fibres can also have the same effect, especially when this causes an increase in the activity of the intestinal bacteria.

In addition, caffeine, soft drinks and alcohol can bring about the same annoying symptoms. What's more, all these things are unhealthy, so that they are best avoided anyway! However, some otherwise healthy foodstuffs can also create the same problem. Vegetables of the brassica family, such as broccoli, kale, cauliflower, sprouts and cabbage, all contain sulphide components. When there are not enough enzymes in the intestines to break down these components, this can increase the level of fermentation in the small intestine.

2. Food intolerances and allergies

If you are allergic and/or have an intolerance for certain foods, you need to be very careful about what you eat. The most common triggers for a bloated stomach are gluten and lactose sensitivity, but great care also needs to taken if you have an allergy for eggs, crustaceans, shellfish, peanuts and other nuts.

Some groups of carbohydrates can likewise give you a boated feeling. These are the so-called FODMAP foodstuffs: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. FODMAP substances can be found in rye bread, onions, garlic, legumes and dairy products. If you have a sensitivity for these substances, your microbial flora and your immune system will react negatively to them.

3. Constipation

When you faeces remains blocked in your large intestine, so that your more recently consumed food remains for longer in your digestive system, this extra volume can lead to bloating.

Other causes

In most cases, a bloated feeling is no real cause for concern. But if you have investigated the causes listed above and taken the necessary remedial action, yet you still continue to be regularly troubled by a bloated feeling, something more serious might be involved. This may include medical conditions like small intestinal bacterial overgrowth (SIBO), irritable bowel syndrome (IBS), cancer, gastritis or some other form of inflammatory disorder. In this case, be extra vigilant and do not hesitate to consult your house doctor.

Bloating & The Menstrual Cycle

Bloating caused by the menstrual cycle is quite different from the bloating that excess gas causes.

In women, bloating frequently occurs in the latter part of the luteal phase of the menstrual cycle, right before menstruation. This happens due to the fluctuations in hormone levels, namely oestrogen and progesterone, which cause our bodies to retain more water and salt, leading to bloating – with high oestrogen levels, our bodies tend to hold on to water, and progesterone’s effect slows down the digestive tract, which does not help the sensations associated with fullness. Furthermore, right before our period our progesterone levels drop significantly, causing the shedding of the lining of the uterus, which can increase the bloating experienced, along with an increased sensitivity of the lower abdominal area.

What can you do about a bloated feeling?

Adjust your eating habits

• Find out which types of food are causing your bloated feeling and avoid them.
• Eat slower and take smaller portions. By eating more carefully, you automatically eat more slowly and induce a more restful state in your body.
• Avoid caffeine, alcohol and carbonated drinks.
• Drink sufficient filtered water and add a twist of mint, not only for the taste but also because of its ability to help ensure the body's correct fluid balance.
• Eat the right (amount of) fibres. Fibres are prebiotics, which help to nourish your body's microbial environment. As such, fibres support your general health and well-being. Your digestive system also needs fibres to eliminate waste products effectively. Build up your consumption of fibres gradually until you have reached the right amount for you. This will help to reduce the frequency and intensity of your bloated feeling.

Herbs and herbal tea

• Ginger and peppermint are herbs that are useful for dealing with various digestive problems, including bloating. They have a positive effect on the digestive tract by helping your muscles to relax, supporting intestinal motility and easing the pain caused by stomach cramps.
• Fennel is rich in anti-oxidants and also supports good digestion. In addition, it also helps to break down accumulations of gas in the intestines.
• Dandelion root has a mildly laxative effect that can relieve some of the pressure on the digestive system.
• Artichoke is a potent vegetable that optimises intestinal health and motility. The cynarine it contains helps to relieve a bloated feeling and ease stomach pain.

An even better remedy is to prepare an infusion of the above-named herbs in combination with a number of other powerfully beneficial ingredients. In this respect, you can rely on the efficacy of the Physalis Flat Stomach bio herbal infusion, which is also available in tablet form.

Stomach bloating and the menstrual cycle

The swollen feeling that women get as a result of the menstrual cycle is something completely different from a bloated stomach caused by an accumulation of gas. This feeling often occurs during the last phase of the cycle, just before the actual menstruation, and is caused by fluctuations in the hormones oestrogen and progesterone, which causes the body to retain more water and salt. It is this that gives the bloated feeling.

How can you ease a bloated feeling caused by PMS?

1. Diet

What you eat and do not eathas a major influence on how your body feels, looks and behaves. And it is no different when it comes to easing the effects of a bloated stomach.

• Calium-rich foods like bananas and dark green leaf vegetables ensure that the body retains less fluid. As an added bonus, they also contain magnesium, which helps your body to relax.
• Anti-inflammatory foods, rich in omega-3, reduce inflammatory processes and the impact of cramps. At the same time, the proteins they contain help to suppress the urge for unhealthy and unnecessary between-meal snacks.
• Drink plenty of purified water to support kidney function for the excretion of excess water and sodium.
• Avoid salty foods (at all times) and also foods with refined sugars. Salt intensifies water accumulation. Too much sugar stimulates the secretion of insulin, which causes the stomach to swell.
• Here again the golden rule applies: avoid or limit your consumption of caffeine and alcohol. Both drinks dehydrate the body and (can) slow down the digestion.

2. Move!

Movement and exercise improve both physical and mental symptoms. Even if you feel like spending the entire period of your menstruation lying on the settee, it is still important to do something active. You don't need to run a marathon. A quick walk in the park (with or without dog) will be enough. You prefer some gentle pilates or yoga exercises? Fine! These are all good ways to reduce fluid accumulation.

Have you ever heard of dry-brushing? This is a technique whereby you brush your entire body in short movements, starting at your feet and working up towards your heart. It gives a serious boost to your lymphatic system and is a great way to reduce accumulations of fluid and therefore the risk of a bloated stomach.

Most of the herbs that we recommended earlier to ease a bloated stomach are also effective for PMS. Dandelion root is perhaps the most interesting. It not only stimulates and detoxifies the liver, but also assists the metabolization of oestrogen. This helps to restore hormonal balance, which in turn leads to a reduction of symptoms.

Evening primrose oil is also well-known for its ability to relieve menstrual pain. It is a good idea to take it in combination with borage oil, as in our Physalis vegan capsules, with their high concentration of gamma-linolenic acid. Just one capsule per day can already make a difference.

3. Self-care

Whichever way you look at it, stress is often the cause of many of our problems. So be kind to yourself, especially during this difficult time of the month. Why not take a warm and soothing Epsom salt bath, or treat yourself to an evening with a good book or a long chat on the phone with your best friend? Getting a good night's sleep is also crucial.

Self-knowledge, as in so many other areas of life, is also here the key to success and, above all, good health. Take good care of yourself and try to discover the cause of your bloated feeling. Once you have found it, you can apply the remedy that suits you the best. Good luck!