Who hasn't battled a bloated tummy? Here's a guide to hidden causes and how to avoid them
Always got a bloated belly? Despite several of us complaining that we frequently suffer from an uncomfortably swollen stomach, fewer than one in three of us stomach, fewer than one in three of us seeks help to ease it.
Digestive problems that cause bloating are all too common. But unfortunately many of us suffer in silence instead of examining our own habits. Often bloating follows a large meal or consuming certain trigger foods, so it makes sense to avoid the very common causes (excessive spice, caffeine and alcohol, and eating late at night). However, there are a bunch of less well-known causes, from eating too much fruit to chewing on your pen cap.
Eating too much fruit
It may be good for our general health, but fructose -the sugar found in fruit -can be a bloating culprit for certain people, who have problems absorbing fructose in their small intestine -the first part of the digestive tract.
Undigested fructose is then carried to the colon, where our normal bacteria quickly devour it -producing lots of gas in the process and causing the intestine to swell, which is experienced as bloating, cramping and trapped wind.
Beat it: If you suspect your body is struggling to digest fruit sugar, talk to your GP who may refer you to a dietician for food advice.
Wearing control underwear
Your control undies might pull in and flatten any unsightly bulges under your little black dress, but this very constriction is problematic because it can increase symptoms of stomach distention.
Tight clothing puts pressure on the abdomen and makes it more difficult for gas to pass along normally, resulting in trapped wind.
Beat it: Only wear your Spanx for short, two-to-three hour periods for maximum comfort, and leave them off if you're eating a big meal.
Eating diet foods
One of the biggest hidden sources of bloating is the artificial sweeteners found in `sugar-free' foods. The reason they can claim to contain no calories is because the body simply can't digest them. As the body struggles to break them down, an excess of gas can ensue, which in turn leads to bloating.
Beat it: Check the ingredients list for sweeteners before you buy -you may be better off with full-fat.
Chewing gum
Gum can help prevent bad breath, control excess snacking and clean the teeth following a meal, but there can be a downside. It causes bloat ing because we take in a lot of air when we chew.
This can increase the amount of gas in the digestive tract. Couple this with high levels of hard-to-digest artificial sweeteners in many gum brands and a perfect storm for abdominal gas can be the result.
Beat it: If you've got a gum habit, try switching over to nibbling nuts or maybe even (butter-free) popcorn.
Smoking or chewing your pen top
These two common hab its are big culprits when it comes to sucking in and swallowing excess air and saliva. Smoking has a two-fold effect, as the smoke can also affect digestion. Chemicals in cigarettes weaken the lower oesophageal sphincter -the muscle between the oesophagus and stomach that keeps stomach contents from flowing back into the oesophagus -leading to excess gas.
Beat it: Stop smoking and pen-chomping, and find something healthier to do.
Getting stressed
Stress seriously affects the body's ability to digest food. When we eat on-the-run or when we're feeling anxious, our body pumps out the stress hormones adrenaline and cortisol, which inhibit the digestive system, preventing it working effectively. This can cause bloating -and, in the long-term, symptoms like Irritable Bowel Syndrome.
Beat it: Always sit down to eat, slow your pace and enjoy your food, chewing it thoroughly.
Ill-fitting dentures
Evidence shows that people whose dentures aren't secure tend not to chew their food properly. Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, belching and discomfort.
Beat it: See your dentist to check your fitting, or invest in stronger denture adhesive.
Not drinking enough water
It may seem illogical, but simple dehydration is a common cause of a distended belly, as it makes the body fear a shortage and start to retain water. At the same time, guzzling liquids too fast can also lead to a painfully swollen tummy, as your body can't absorb large amounts of water all at once.
Beat it: Take small sips of water throughout the day.
Medication
Many everyday over-the-counter medicines can trigger a bloated tummy, including aspirin, diarrhoea medication and iron pills. This can be because they contain sugars that are difficult to digest, or because they contain ingredients that stop the natural enzymes present in your body from digesting normal food.
Beat it: If you suspect that a non-prescription medicine is triggering bloating, talk to your pharmacist to find a suitable alternative.
