A friend just told me how she put her foot in it when she ran into a former workmate.
Seeing that the otherwise slender woman had an obviously protruding stomach, my friend congratulated her and asked when the baby was due. She was mortified when her ex-colleague told her, “I’m not pregnant, just bloated.”
Bloating is the bane of many women’s lives. Not only can it be unsightly, it’s also very uncomfortable. And in some cases, it may be a sign of a medical condition.
Here’s what you need to know:
WHAT CAUSES BLOATING?
There are just two main causes:
Your body producing too much gas.
Your body holding too much fluid.
These two things may be due to a variety of factors, though.
Common triggers include:
Digestive disorders.
Normally food passes through our digestive systems quite quickly, but if we have a problem with digestion, this process slows down and food can ferment in our stomachs, causing gas. Digestive problems that cause difficulties include food intolerances, a lack of enzymes needed to break down food and lowered levels of “good” bacteria.
Our diets.
Processed foods increase both fluid retention and air-related gas in our systems by depriving us of vital nutrients and overloading us with ones we don’t need too many of, like sodium (salt). Meanwhile, skipping meals or eating too quickly can create gas.
Stress.
It can lead to bloating in a variety of ways – by releasing a hormone called cortisol that causes your body to retain fluid, by depleting levels of good bacteria in your stomach that help with digestion and by slowing down the digestive process. Also, when you are stressed, you tend to eat less nutritious food.
COULD BLOATING MEAN I’M SICK?
Most causes of bloating are harmless but occasionally it is a symptom of a medical condition.
These conditions include:
Coeliac disease (pronounced see-lee-ac). This is caused by an intolerance to gluten, found in grains like wheat and oats. The main signs are weight loss, diarrhoea and fatigue, but you can also have bloating, stomach cramps and constipation.
Irritable bowel syndrome (IBS). The most obvious sign of is erratic bowel habits – being constipated one day and having diarrhoea the next. You may also have stomach cramps, bloating and wind.
Candida. Higher than normal levels of a yeast called candida albicans can cause bloating, along with mental and physical fatigue, thrush and other fungal infections, and achy joints.
Inflammatory bowel disease (IBD). This covers two conditions – Crohn’s disease and ulcerative colitis. The main symptoms for both include diarrhoea and abdominal pain but you may also notice bloating.
Ovarian cancer. In rare cases bloating can be due to ovarian cancer. If you also have abdominal cramps (but no diarrhoea), incontinence or abnormal vaginal bleeding, see a doctor straight away.
HOW CAN I GET RID OF BLOATING?
First, work out what causes it. If you’ve seen your GP and ruled out a medical condition, consider the following:
It could be a food intolerance if:
You also have a runny nose, headaches, mood swings, hayfever and eczema.
You crave foods like bread, pasta, cheese and milk.
Your bloating is worse after eating certain foods.
You eat wheat-based foods at nearly every meal.
You have dark circles under your eyes even though you are not tired.
You burp and pass wind a lot.
What to do
Wheat and dairy are most commonly linked to intolerance. Cut them out of your diet – one at a time – for a couple of weeks and keep a note of how you feel.
It could be fluid retention if:
Your bloating is much worse just before your period.
You’re often thirsty.
Your urine is dark yellow.
You eat a lot of processed foods and cold meats like salami, ham or bacon.
You add a lot of salt to your meals.
You don’t drink very much water.
What to do
Drink more. If your body is dehydrated, it will hold onto as much fluid as it can.
Cut down on carbs. To store them, our body needs lots of fluid. Reduce the amount you eat and your body won’t be hanging on to so much fluid.
Avoid salt. It causes your body to retain fluid.
It could be a sluggish digestion if:
Your symptoms have got worse with age.
You skip meals or don’t eat for long periods of time.
You burp or pass wind a lot.
You bolt down meals in 10 minutes or less.
Your stomach is more swollen at the end of the day than at the beginning.
What to do
Chew your food thoroughly, so your stomach acid doesn’t need to work so hard.
Eat a healthy diet. If you have low levels of zinc and B vitamins you’ll produce less stomach acid, causing digestion problems.
Eat more raw vegetables. They provide enzymes that help the digestion process.
Take a probiotic supplement or yoghurt drink to increase good bacteria in your gut.
Don’t eat protein and carbohydrate at the same meal. Some people believe this overloads your digestive system.
Instead of three big meals a day have five to six small ones.
It could be stress if:
Your life feels out of control.
You have trouble sleeping.
Your bloating is worse when you’re tired.
You experience stomach cramps, especially when you’re upset.
You’re not bloated when on holiday.
What to do
Try traditional stress-reducing measures like meditation.
Find time to exercise every day.
Work out what is troubling you and do your best to deal with it.
Eat a healthy balanced diet so your body gets plenty of nutrients.
Try eating foods that contain substances that can help calm you. These include bananas, blueberries, nuts and seeds, broccoli, oats, oily fish, onions and turkey.
