Swollen belly, bloating: meals, rules, practical advice

The bloating that characterizes belly swellings are frequent digestive disordersbut generally benign. They can result from a gas uptake too much (soft drinks, aerophagia…) or an overproduction of gas in the intestines. What are they due to? Is it painful? What if the bloating is chronic? How to relieve them? What are the best treatments ? Answers.

Bloating is manifested by:

• A feeling of heaviness in the stomach
• Flatulence
• stomach aches
• Gurgling in the digestive tract
• An unpleasant odor if gases are expelled

A swollen or bloated stomach can be explained by different reasons:

After a meal. The first cause of swelling is to be found on the plate: in fact, many foods ferment during digestion and release gases which cause bloating and flatulence. Fermentation is a stage of digestion. It takes place in the intestine and aims to destroy dietary fiber. The concern is that it causes the production of intestinal gas, which is responsible for bloating and sometimes also flatulence. The two are often linked.

chewing gum. Sugar-free chewing gum and sweets: the polyols they contain also cause gas.

Rules. A swollen belly is also one of the many symptoms of premenstrual syndrome. A few days before the onset of menstruation, most women experience problems such as abdominal cramps or constipation., which can cause bloating. In addition, hormonal fluctuations promote water retention. Finally, the release of prostaglandins during the cycle could increase bloating.

Constipation. The accumulation of stool in the large intestine accentuates the fermentation, at the origin of a greater production of gas.

Menopause. At menopause, hormonal changes can promote the appearance of fatty tissue around the abdominal strap, making the belly a little more voluminous. In general, due to the slowing of the metabolism, aging is accompanied by greater fat storage in the abdomen (including in men).

Pregnancy. A hard and swollen belly can be one of the first symptoms of pregnancy: the progesterone produced in large quantities on this occasion disrupts intestinal transit.

Generally, bloating is favored by an anxious or stressed state. There are several lifestyle tips and solutions available in pharmacies to stop having a swollen belly.

anti bloating foods

It is necessary to be vigilant when eating meals: to limit the phenomenon, it is essential not to eat too quickly and to chew food well. It is advisable to take at least 20 minutes for each meal. And in order not to compress the stomach, it is better to sit comfortably and stand up straight. Finally, because you risk swallowing a lot of air and because we do not speak with your mouth full, be sure to close your mouth while eating!

• Avoid fermentable foods: these are foods that ferment once they reach the intestine. Mainly pulses (lentils, white beans, etc.), but also vegetables from the cabbage family (broccoli, cauliflower, Brussels sprouts, etc.), celery, onions or even raw foods such as raw vegetables.
• Eat fiber: There are two categories of fibers, the soluble fiber and the insoluble fiber. In the event of an irritable bowel symptom, preference will be given to soluble fibres, which tend to slow transit and reduce digestive discomfort. On the contrary, we will limit insoluble fibers, which are very irritating to the intestines. Wheat bran, broccoli, peas, leeks are for example to be avoided. In autumn and winter, vegetable soups promote transit, limit water retention and accelerate satiety.
• Prefer cooked and tender vegetables rather than raw ones. For fragile intestines, it is best to remove the seeds and skin from the vegetables, then blend them into purées.
• Reduce sugar. Sugars and especially fructose, are incriminated in the occurrence of bloating. Fructose is the sugar in the fruit. As with vegetables, it is better to eat fruits cooked than raw or in fruit juice, so they will be easier to digest. Also avoid sorbitol, which is found in prunes and which is used as a sweetener in chewing gum in particular. In high doses, it is a powerful laxative responsible for bloating.
• Avoid carbonated drinks. Sodas and sparkling drinks (alcoholic or not) contain bubbles, and therefore air. They can therefore be a source of bloating, especially when consumed throughout meals. Pay particular attention to beer because the presence of yeast also causes intestinal fermentation. Prefer water, herbal teas and light tea to limit digestive disorders. Green tea is particularly recommended because it is unfermented.
• Stay hydrated at least 1.5 L of water per day.

Charcoal

Charcoal helps relieve bloating. Indeed, the latter is capable of absorbing up to 100 times its volume in gas, and can thus eliminate the gases due to fermentation.

Bloating and sports

The practice of a physical activity, by promoting standing, promotes the intestinal transit of gases. Similarly, a small digestive walk at the end of a heavy meal is beneficial.

Bloating and belly massage

Lie down and massage your belly in a clockwise direction to loosen the muscles of the abdominal strap and reduce distension.

Bloating and probiotics

Probiotics are a great help, although they can sometimes exacerbate bloating at the start of treatment. “The recolonization of the intestines by these good bacteria ends up being one of the best treatments that we can offer” believes Béatrice Bénavent-Marco, nutritionist.

If the bloating persists and is accompanied by other symptoms such as nausea and vomitingof fever, blood in the stool or burns, consult your doctor without delay. Indeed, a swollen or bloated belly can be the sign of an underlying pathology such as irritable bowel syndrome, Crohn’s disease and colon cancer. In any case, to facilitate the diagnosis, try to memorize the composition of your last meals, the time and the frequency of bloating. Your doctor (general practitioner, gastroenterologist or nutritionist) can prescribe a gut-sparing diet for about ten days in order to put your intestines to rest. “It’s about limiting insoluble fiber and dairy products (in case of lactose intolerance), eating compotes and purees rather than raw fruits and vegetables, favoring wholegrain pasta and rice and choosing meats lean in order to reduce fat, not easily digestible”, describes Béatrice Bénavent-Marco. Following this phase of rest, which should not drag on so as not to cause deficiencies, fruits and vegetables are gradually reintroduced.

Thanks to Dr Richard Handschuh, general practitioner for his validation. The words of Béatrice Bénavent-Marco were collected by Anne Xaillé in September 2013.