Bloated Belly or Abdominal Distension: Causes and Solutions

Abdominal bloating is a common problem that can affect people of any age and lifestyle. It is often accompanied by abdominal pain and gas, but if other symptoms such as fever, severe diarrhea, bloody stools, or intense pain are present, they may indicate an acute infection that should be treated immediately.

If that’s not your case, there are other possible causes for your bloated abdomen. In this article, we’ll look at these causes and how to treat this gastrointestinal discomfort.

Causes of abdominal bloating or distension

‍A bloated abdomen or abdominal distension can be related to various digestive conditions and is not always a sign of a serious disease. Below are some possible causes:

Consumption of enemy foods

‍These foods cause inflammation, food intolerances, and heavy digestion. When they are not completely digested in the intestine, they can ferment and produce excess gas and flatulence in the colon because they feed your harmful microbiota. Among them are:

• Artificial sweeteners: If your intestinal microbiota is imbalanced, harmful microorganisms can also ferment artificial sweeteners, causing gas accumulation as a side effect. Some common sweeteners are sucralose (yellow packet), aspartame (pink or blue packet), and especially polyols such as xylitol and maltitol.
• Sodium: Excess sodium, found in processed foods and carbonated drinks, can increase fluid retention (ascites) and abdominal inflammation.
• Other enemy foods: Such as gluten, carbohydrates, alcohol, dairy, and their derivatives.

Irritable bowel syndrome (IBS)

‍IBS can be triggered by an imbalance in your intestinal microbiota and an overgrowth of harmful microorganisms. It can cause symptoms such as bloating, diarrhea, constipation, and gas or flatulence, which, if not released, can lead to inflammation.

Menstruation or premenstrual syndrome (PMS)

‍During PMS, there can be histamine intolerance and increased fluid retention in the abdominal area.

How to fight abdominal bloating

‍Sometimes the solution is as simple as making certain adjustments to your eating plan. For example, regulating the quantity and quality of carbohydrates you consume will be key to tackling and removing bloating. Here are some tips to help:

• Apply the 3R Protocol, free of grains, dairy, and sugar: These three food groups are the hardest to digest and cause the most inflammation and microbiota imbalance. Initially, it may help to reduce fiber intake. As your gut heals with the 3R Protocol, gradually increase your consumption of vegetables and tubers, starting with cooked ones, and test your tolerance progressively.
• Eat slowly: Chewing your food properly allows for better digestion in the intestines.
• Increase water intake: Water is essential to keep your gastrointestinal tract hydrated and to promote smooth bowel movements.
• Remove enemy foods: Remember, these upset your gut microbiota, inflame your intestines, and only provide empty calories. Also avoid chewing gum, as it often contains sugar or artificial sweeteners.
• Exercise regularly: Physical movement helps regulate your bowel transit, boost metabolism, and speed up digestion.
• Wait before adding probiotics and prebiotics: Not all probiotics and prebiotics (the food for probiotics) are suitable for every gut. If your microbiota is imbalanced, it’s not a good idea to start taking them right away.
• Replenish magnesium during PMS: Restoring this mineral, along with lowering histamines in your Immunonutrition 3R Protocol, can help reduce bloating during menstruation.

When to see a specialist

‍If, after removing or eliminating these foods from your diet, you don’t see improvement or your symptoms persist or worsen, we invite you to explore the issue in more detail during a NutriWhite consultation, where you can assess:

• Other conditions or food sensitivities, such as gluten sensitivity and/or celiac disease, or Crohn’s disease (which require deeper evaluation).
• Intestinal dysbiosis.
• Specific dietary modifications according to your tolerance for creating a weekly menu.
• Weight gain that could actually be inflammation.

At NutriWhite, we are here to help you make the decision to live better through your Immunonutrition.

Make the choice to live better—book your personalized consultation plan today!