Bloating can feel uncomfortable, but it is common for most people. In the UK, 4 out of 10 people in the general population experience occasional bloating.
In this article, we explore what stomach bloating is, why it occurs, treatments to help calm your stomach, and ways to prevent it from happening in the future.
What is stomach bloating?
A bloated stomach is a feeling of tightness or pressure in the abdomen, ranging from slight discomfort to severe pain. It may or may not include a visibly distended (stuck-out) stomach.
For some people, this is a concern that comes and goes, but for others, it’s a recurring problem. If you experience recurring bloating and it doesn’t go away, we recommend you seek medical assistance to help determine the cause.
Why does bloating occur?
The most common cause of bloating and stomach pain is excess internal gas. Gas is a normal part of digestion and is produced by bacteria in the gut that help break down food. Too much gas, however, can be caused by swallowing too much air, eating a large meal, or being unable to digest certain foods fully.
Bloating can also occur due to constipation as you struggle to pass a bowel movement or have infrequent movements. This inability to pass stools (poo) can also keep you from passing air and gas as part of regular digestion. If your stool remains in the intestine longer, it can also result in gut bacteria releasing more gas.
Experiencing your menstrual period can also cause digestive issues, leading to bloating, but this is typically temporary.
Some digestive conditions can cause chronic bloating due to regular disruption to the digestive system, such as:
- H. pylori infection
- Peptic ulcers
- Irritable bowel syndrome
- Small intestinal bacterial overgrowth (SIBO)
- Functional dyspepsia
- Coeliac disease
How can I calm a bloated stomach naturally?
Depending on what is causing your bloating, there are ways to help ease the sensation and feel better again. These can include lifestyle-based treatments to combat excess gas.
Natural remedies you can try include the following:
Drinking herbal tea
Several herbal teas have been shown to support digestion and increase bowel regularity. These include peppermint, ginger, camomile, and fennel.
Exercise
Physical activity can encourage regular bowel movements. Some studies have shown that light exercise, such as a 10-15-minute walk, can lessen the effects of bloating.
Probiotics
Probiotics can help our bodies maintain a healthy balance of ‘good’ and ‘bad’ bacteria. This prevents ‘bad’ bacteria from getting out of control and causing digestive symptoms such as bloating.
Heat therapy
Placing a hot water bottle on the stomach or having a warm bath can help relax your muscles and lessen discomfort and swelling.
Practising self-care
Stress, anxiety, and depression can significantly impact your gut’s behaviour, including triggering bloating. Ways to help ease your mind include yoga, meditation, deep breathing exercises, or a massage.
Diet
Following a low FODMAP diet and ensuring you’re getting enough fibre can help reduce excess gas and calm symptoms.
When should I see a doctor?
If natural remedies aren’t working for you, there are over-the-counter (OTC) medications you can take to relieve gas, abdominal pain, and bloating. This can include:
- Antacids
- Laxatives
- Bismuth subsalicylate (Pepto-Bismol)
- Activated charcoal
- Windeze
- Digestive enzymes
We would recommend seeking medical advice if you notice that symptoms don’t respond to home remedies or OTC medication, last for more than a few weeks at a time, or interfere with daily activities.
We can investigate further what might be causing your symptoms and determine if you need further intervention.
Preventing future bloating
It can be difficult to know what triggers bloating, as it can happen for many different reasons. However, there are steps that you can take to reduce the chances of developing symptoms.
These can include avoiding eating gas-producing foods, high FODMAP foods, chewing gum, eating too quickly, overeating salt, sugar, or fat, smoking, and drinking carbonated drinks.
At Digestive Health UK, we collaborate with some of the industry’s top dieticians to help you implement a tailored diet that meets your needs and enables you to avoid painful bloating.
If you often experience bloating and other symptoms, book an appointment today to have your health checked. Our experienced specialists will thoroughly assess your condition to determine your diagnosis and the most appropriate treatment.
