Bloating: which foods provoke discomfort and which reduce it.

According to ТСН: Bloating is one of the most common complaints related to digestion. This feeling of fullness, pressure, or distension can be so uncomfortable that a person has to loosen clothing or skip a meal. For some, these symptoms occur episodically, while for others, they become chronic, complicating daily life.

Studies confirm that during bloating, various processes occur in the intestines that may be related to diet, and not always 'healthy' foods are actually beneficial.

What happens in the body during bloating

A gastroenterologist emphasizes that bloating is a subjective symptom: the same amount of gas in the intestines can cause different sensations in different people. The problem is often not the amount of gas, but the intestinal reaction to its presence. This can be due to various factors: active fermentation of food, gas retention, increased sensitivity of nerve endings, changes in the microbiome, or hormonal fluctuations. For example, women may retain more fluid before menstruation, which can exacerbate discomfort.

Bloating can also indicate other issues in the body. Most often, this symptom accompanies irritable bowel syndrome — over 90% of people diagnosed with this condition report regular episodes of discomfort. Similar manifestations can also occur due to excessive bacterial growth in the small intestine, constipation, food intolerances (lactose or fructose), dyspepsia, or celiac disease, where gluten damages the lining of the small intestine. If bloating lasts for a long time and is accompanied by weight loss, blood in stool, or pain, it is essential to consult a doctor.

Connection between stress and bloating

Anxiety and emotional tension can significantly worsen symptoms. Stress affects the work of the intestines, alters its motility, increases nerve sensitivity, and can cause bloating even without dietary changes.

Regular exercise, mindfulness practices, and relaxation help reduce the sensitivity of the digestive system.

Why 'healthy' foods sometimes cause bloating

A dietitian explains that some foods contain carbohydrates that are poorly absorbed and fermented by bacteria in the intestines. This is a normal process, but in sensitive individuals, it can cause discomfort.

Among such foods are:

• onions and garlic, which are rich in fructans;

• wheat and bread, especially in large quantities;

• legumes, which contain raffinose;

• milk, yogurt, and ice cream due to lactose;

• carbonated drinks and chewing gum, which lead to swallowing air.

It is essential to note that in case of wheat-related issues, celiac disease should be ruled out, for which blood tests are necessary.

Foods that may reduce bloating

Research shows that some foods can alleviate the condition:

• kefir — due to live bacteria that support the microbiome;

• kiwi, which contains fiber and the enzyme actinidin;

• flaxseed, which encourages regular bowel movements;

• peppermint oil in capsules to relieve spasms.

When to see a gastroenterologist

Doctors recommend changing some habits: eat slowly, avoid large portions of fatty foods, and reduce the consumption of carbonated drinks. Keeping a food diary can help identify which products cause reactions. If bloating persists or recurs, hindering daily life, it is worth consulting a gastroenterologist. A specialist may prescribe diagnostic procedures to identify the causes and develop recommendations.

Experts emphasize that paying attention to nutrition, reducing stress, and timely consultations can help restore comfort and control over well-being.

Let us remind you that it was previously mentioned about the 'protein culture' and the need for protein in the daily diet, where experts noted that most people need significantly less protein than advertising campaigns suggest.