Possible causes of a bloated abdomen, (abdominal) pain, belching and/or flatulence. A healthy, balanced intestinal flora, where bacteria and micro-organisms keep each other in balance, is very important for good health. Due to a number of factors, such as physical and psychological stress, alcohol consumption, smoking, infection or diseases, use of some medications (such as antibiotics), long-term use of an unhealthy and/or low-fiber diet, the balance of the intestinal flora can be temporarily disrupted. where harmful bacteria have the opportunity to multiply. When harmful bacteria proliferate and gain the upper hand, (intestinal) complaints can arise, such as bloating, belching and flatulence. Bloating can be caused by: overeating, eating too much fat, swallowing too much air, poor digestion and absorption of nutrients, eating certain foods and pregnancy.

• Healthy balance
• Possible causes of bloated abdomen

• Fatty food
• Stress and anxiety
• Swallowing air
• Irritable bowel syndrome
• Food intolerance
• Pregnancy
• Delayed gastric emptying
• Gynecological disorders
• Constipation
• Other causes

• How to reduce belching, flatulence and a bloated stomach?

• Aerophagia (swallowing air)
• Less gas-producing foods
• Less fatty food
• Exercise
• Eating habits

Healthy balance

Normal flatus production amounts to approximately two liters per day and under normal circumstances no more than 100 to 200 ml of intestinal gas is present in the gastrointestinal tract. The intestinal gas is discharged by belching and passing wind. Everyone ‘breezes’ about 10 to 20 times a day. In addition, intestinal bacteria consume gas. The amount of gas in the intestines depends on a number of factors, such as diet and intestinal flora. If there is no balance between production and discharge, excessive flatulence, belching and bloating can occur. These are annoying symptoms.

Possible causes of bloated abdomen

In most cases it is an innocent complaint. Possible causes of a bloated abdomen are:

Fatty food

Eating fatty foods, because fat slows down gastric passage and can therefore make you feel full sooner.

Stress and anxiety

Excessive stress or anxiety can have a negative effect on your stomach and intestines. This can cause you to experience various complaints, such as a swollen abdomen, stomach pain and intestinal problems.

Swallowing air

Smoking, drinking carbonated drinks and chewing gum cause aerophagia (= swallowing air).

Irritable bowel syndrome

Irritable bowel syndrome (IBS), a condition characterized by abdominal pain or cramping and changes in bowel function.

Food intolerance

Conditions such as celiac disease or lactose intolerance, where the intestines are unable to properly digest and absorb certain food components from grain or milk.

Pregnancy

Pregnant women are more likely to suffer from bloating.

Delayed gastric emptying

Delayed gastric emptying or gastroparesis is a condition that affects regular gastric emptying. As a result, the nerves that control stomach movement no longer work correctly, causing food to pass through the stomach and intestines much more slowly. Symptoms include:

• bloated feeling
• constipation
• feeling full quickly while eating
• loss of appetite
• gastric acid
• nausea and vomiting
• pain and discomfort

Diseases such as diabetes or an underactive thyroid (hypothyroidism) sometimes cause gastroparesis.

Gynecological disorders

Some gynecological problems cause bloating, such as menstruation and menopause. Endometriosis can also cause bloating, cramps and stomach pain. With endometriosis, there is tissue that resembles the uterine lining outside your uterus.Women with early ovarian cancer may have bloating as the only symptom. However, weight gain, constipation and pain can also occur.

Constipation

Bloating begins when food contents accumulate in the intestine. Blockage can come from:

• dehydration or dehydration
• not enough fiber in the diet
• food allergy
• pregnancy
• certain intestinal disorders
• nutrient deficiencies, including magnesium
• certain medications
• insufficient exercise

Other causes

A gastrointestinal infection or disease / organic disorders (Crohn’s disease, malabsorption, gallstone disease, subileus, stenosis, venous stasis).

How to reduce belching, flatulence and a bloated stomach?

Aerophagia (swallowing air)

Aerophagia means ‘swallowing air’. Smoking, drinking carbonated beverages and chewing gum are believed to cause aerophagia. Less swallowing of air can be achieved in the following ways:

• By eating and drinking more slowly, less air is swallowed.
• By reducing the consumption of carbonated drinks and beer.
• By not drinking through a straw, because this causes more air to be swallowed;
• By not smoking. When you inhale smoke, you also inhale air.
• By checking whether the dentures are not loose. Loose dentures can cause too much air to be swallowed when eating or drinking.

Less gas-producing foods

To reduce abdominal bloating or bloating, it may help to reduce the amount of gas-producing foods one eats. There are many foods that lead to an increased amount of gas in the gastrointestinal tract:

• Beans;
• Apples;

Broccoli does not produce gas / Source: Istock.com/canyonos

• Plums;
• Peas;
• Cucumber;
• Apricots;
• Raisins;
• Leek;
• Onions;
• Bananas;
• Radishes;
• Types of cabbage (white cabbage, red cabbage, Chinese cabbage, green cabbage, Savoy cabbage and Brussels sprouts, except cauliflower and broccoli);
• Melon;
• New potatoes.

 Fresh fruit / Source: Istock.com/karelnoppe

Less fatty food

Less fat can also help. It is also advisable to avoid ‘light products’, as the artificial sweeteners sorbitol and fructose can cause gas formation. Opinions are divided about the usefulness of recommending a high-fiber diet. There are two types of fiber: soluble and insoluble. Soluble fibers soften the stool by absorbing a lot of moisture. Insoluble fiber gives the stool more volume. Soft, voluminous stools reduce the risk of constipation. Insoluble fiber is found in vegetables and whole grain products and grain products, legumes and fruit in particular are rich in soluble fiber.

Exercise

Regular exercise is good for digestion. It is also advisable to drink enough. Drinking promotes digestion. It lubricates the waste products of food, so to speak, so that they slide more easily through the digestive tract and it softens the stool, making it less likely to develop constipation. Minerals, vitamins and other nutrients also dissolve in it, making them easier to absorb by the body tissues. It is best to just drink water. Caffeinated drinks and alcohol actually have a diuretic effect. The basis of any nutritional advice is healthy and varied eating.Lifestyle changes reduce complaints / Source: Istock.com/Visivasnc

Eating habits

• An unbalanced diet that contains excessive carbohydrates leads to more gas formation.
• Chew well and eat calmly. By chewing poorly and/or eating greedily, a lot of air is swallowed.
• ensure good bowel movements;

read more

• Swollen abdomen (hard abdomen): causes hard, swollen abdomen
• Bloating: Causes of a fat, swollen belly
• IBS: abdominal pain, bloating, mucus in stools, pain
• Bloating: nausea, gas, belching and diarrhea
• Flatulence: causes, prevention and remedy flatulence