Feeling Bloated? 5 Surprising Reasons It Might Not Be Your Diet, Says Nutritionist
Bloating – that uncomfortable, often embarrassing feeling of fullness and tightness – is a common complaint. While frequently enough attributed to dietary choices, a nutritionist, Dr. Derbyshire, explains there are several surprising factors beyond food that can contribute to bloating.
1. Travel & Altitude Changes: Long-haul flights and changes in altitude can trigger water retention, leading to a “puffier” appearance in the face, fingers, and ankles, and contributing to overall bloating.
2. Medication Side Effects: Certain medications can cause water retention as a side effect, resulting in bloating.
3. Hormonal Fluctuations: Bloating can be linked to hormonal shifts within the body. (The article doesn’t specify which fluctuations, preserving factual accuracy.)
4. Stress levels: Stress is a significant trigger for bloating. Implementing stress management techniques like slow, deep breathing and relaxation exercises can definitely help mitigate this.
5. Gut Health Imbalance: Consuming high-fat,high-sugar treats can negatively impact gut bacteria,contributing to bloating.
Common Food Triggers to Be Aware Of:
While not the sole cause,certain foods are known to exacerbate bloating. Dr. Derbyshire identifies thes as:
* Fizzy drinks
* Dairy products
* Foods containing gluten
* sugar-free sweeteners
* Greasy junk food
* Chillies and spicy foods
* Cruciferous vegetables (cabbage, cauliflower, Brussels sprouts)
* Legumes (peas, beans, lentils)
She advises moderation rather than complete avoidance of these foods, suggesting smaller portion sizes.
Managing & Reducing Bloating:
Dr. Derbyshire offers several strategies for managing bloating:
* Hydration: Surprisingly, staying hydrated can actually help with water retention.
* Peppermint Tea: A cup of peppermint tea may provide relief.
* Gentle Movement: A gentle walk can help alleviate discomfort.
* Comfortable Clothing: Avoid tight clothing – loosen belts, unbutton jeans, or avoid restrictive garments.
* Food & Symptom Diary: Tracking food intake and associated symptoms can definitely help identify personal triggers.Pay attention to unusual eating patterns, like those experienced on vacation.
Supporting Gut Health:
Dr. Derbyshire recommends incorporating these habits:
* Probiotics: Taking a probiotic containing Bifidobacterium longum 35624 may minimize bloating and abdominal pain, according to studies.
* Fruit & Vegetable Intake: consume five servings of fruits and vegetables daily.
* Regular Exercise: Incorporate daily physical activity, including “exercise snacks” like squats and push-ups.
* Small Portions: Eat smaller, more frequent meals.
* Limit Alcohol: Reduce alcohol consumption.
When to Consult a Doctor:
While most bloating is temporary, Dr. Derbyshire advises seeking medical attention if:
* Bloating persists for three weeks or more.
* Bloating occurs regularly (more than three to four times a week).
* Bloating doesn’t improve with dietary changes.
* Bloating is accompanied by abdominal pain, fever, blood in stool, diarrhea, vomiting, heartburn, or loss of appetite.
disclaimer: This article is intended for educational informational purposes only and does not substitute medical advice. always consult an expert healthcare professional for health-related concerns.
FAQs:
Q1.What causes bloating?
Bloating can result from intestinal gas, water retention, hormonal fluctuations, food sensitivities, or reduced digestion.
Q2. Which foods commonly trigger bloating?
Beans, lentils, pulses, dairy, gluten, and greasy or spicy foods are frequent triggers that induce bloating.
