Here, we explore five of the most common causes of bloating and what you can do to restore balance to your digestive system.
1. Ignoring Your Body’s Signals
It’s tempting to delay a trip to the bathroom, especially when you’re busy or in an unfamiliar place.
However, ignoring your body’s signals can have bigger consequences than you might think.
Holding in bowel movements suppresses the natural urge to go, which can lead to constipation and bloating.
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Make it a habit to visit the restroom as soon as the need arises. This helps keep digestion on track and prevents bloating.
2. A Sedentary Lifestyle
Did you know that exercise benefits not just your muscles but also your gut?
Movement stimulates the intestines, helping food pass smoothly through the digestive system.
Lack of physical activity can slow digestion, leading to bloating.
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Aim for at least 30 minutes of daily activity, whether it’s walking, cycling, or light exercise. Your stomach will thank you!
3. A Diet That Slows Digestion
A low-fiber diet is a common cause of both constipation and bloating.
Fiber helps digestion by binding water in the intestines and keeping food moving efficiently through the system.
Good fiber sources include whole grains, vegetables like broccoli and carrots, fruits, and legumes.
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Ensure your diet includes plenty of these fiber-rich foods, and remember to drink plenty of water, as fiber works best when combined with adequate hydration.
4. Stress and Digestion
Stress doesn’t just affect your mind—it can also disrupt your digestive system.
When you’re stressed, your body enters “fight or flight” mode, prioritizing immediate survival functions like alertness while slowing down digestion.
This can lead to bloating and stomach discomfort.
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To reduce stress-related digestive issues, try incorporating short breaks, mindfulness practices, or even 10 minutes of deep breathing into your daily routine.
Small changes like these can make a significant difference in reducing bloating.
5. Chronic Bloating and IBS
Irritable bowel syndrome (IBS) affects up to 30% of people and is often linked to bloating, stomach pain, and irregular bowel movements.
While the exact cause of IBS is not fully understood, factors such as genetics, stress, and food sensitivities are believed to play a role.
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Many people with IBS have found relief through the Low FODMAP diet, which involves avoiding specific types of carbohydrates that can irritate the gut.
If you experience persistent bloating, consulting a doctor or dietitian for a personalized plan can be beneficial.
This article is based on information from Netdoktor.