Bloating: what is considered normal?
Bloating – it’s something that we’ve all experienced at some point. By definition, it’s a feeling of trapped gas in the abdomen, fullness or abdominal pressure and, depending on the person and the cause of the bloating, it can last from a few minutes to a few hours. Dr. David Szafron, gastroenterologist and assistant professor at Baylor College of Medicine, explains how bloating occurs, what foods can contribute to it and when it is time to see a physician.
Question: How does bloating occur?
Answer: We are still learning the ways bloating can occur. Some of the most common causes are from food (and how our body processes it), medications, imbalances in our gut bacteria, changes in gut motility, prior surgery, constipation, and disorders of gut-brain interaction (such as increased sensitivity of the nerves in the gut).
Distension often co-exists with bloating but is distinct and characterized by a measurable increase in abdominal girth.
Q: What foods can contribute to bloating?
A: Two culprits can be lactose and fructose.
As we age, many of us lose the enzymes needed to effectively digest these carbohydrates, which can lead to bloating. In addition, we know that foods high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) can also lead to bloating. Some of these are asparagus, cauliflower, garlic, onions, mushrooms, apples, cherries, mangos, peaches, pears, watermelon, chickpeas, wheat flour, most pasta, cream cheese, cow’s milk, oat milk, soy milk, beans, tofu, sausage, cashews and pistachios.
Finally, artificial sugar replacements such as mannitol, xylitol, sorbitol and carbonated beverages can also cause bloating.
Q: What is considered “regular” bloating?
A: Everyone will experience bloating from time to time, depending on the food we eat. When bloating occurs more than one day per week on average over several months, we consider that to be an abnormal amount of bloating.
Q: Are there ways to prevent or avoid bloating?
A: One of the best ways to avoid bloating is to track food and symptoms with a food diary. Often, a pattern will emerge that helps identify culprit foods to be avoided/moderated. In addition, exercise and good bowel habits can help prevent bloating.
Q: How can one mitigate bloating?
A: If bloating does occur, movement including exercise may help stimulate the bowel and relieve symptoms. When eating foods that may trigger bloating, portion awareness can help mitigate the bloating.
Q: When should someone contact a physician due to bloating?
A: Generally, when a symptom interferes with daily life or quality of life, it is time to consult a doctor about that symptom. If bloating becomes severe enough to cause weight loss, vomiting or severe pain, consult a doctor.
Schedule an appointment with physicians in the section of gastroenterology and hepatology at Baylor.
By Taylor Barnes
