Bloating is a common digestive issue that many people experience at some point in their lives. To shed light on this topic, we turned to Dr. Ben Schuff, the Director of Naturopathy and Nutrition at BIÂN. He answers some commonly asked questions and provides expert advice on how to address bloating effectively.

What Causes Bloating?

Dr. Schuff identifies several common causes of bloating and offers brief explanations for each:

1. Eating Too Quickly: When you eat at a pace that surpasses your digestive function, you may experience bloating or indigestion. Slowing down and chewing your food thoroughly can help alleviate this issue.
2. Overeating: Consuming more food than your body can handle overwhelms digestion and leads to bloating. Being mindful of portion sizes and listening to your body's signals of fullness can prevent overeating.
3. Swallowing Air: Eating quickly and using straws are common ways that air can become trapped in our stomachs, causing bloating. Avoiding these habits can reduce the amount of trapped gas and alleviate discomfort.
4. Complexity of Meals: Certain foods, such as those high in dietary fiber or those containing sugar, artificial sweeteners, and alcohol, can upset the stomach and contribute to bloating. Gradually introducing new fiber-rich foods into your diet and being mindful of your tolerance can help manage bloating.
5. Constipation: Infrequent bowel movements disrupt the normal digestive process, delaying stomach emptying and leading to bloating. Addressing constipation through dietary changes, hydration, and regular exercise can improve digestive health.
6. Sedentary Lifestyle: Our digestive system relies on the active movement of our bodies to facilitate the movement of food through the digestive tract. Being sedentary, especially after a large meal, can contribute to bloating in some individuals. Engaging in light physical activity, such as going for a walk, can help alleviate symptoms.

When to Seek Medical Attention

While mild bloating is generally harmless and can be managed with lifestyle changes, there are instances where seeing a doctor is necessary. Dr. Schuff highlights some signs and symptoms that warrant seeking medical attention:

1. Persistent Bloating: If bloating persists or becomes chronic despite dietary or lifestyle changes, it's important to consult a healthcare professional.
2. Severe Abdominal Pain: Intense abdominal pain, especially when accompanied by fever, vomiting, or changes in bowel habits, should not be ignored and requires medical evaluation.
3. Unexplained Weight Loss: Significant and unexplained weight loss combined with bloating could be a sign of an underlying condition that needs to be addressed by a healthcare professional.
4. Changes in Bowel Habits: Persistent diarrhea, constipation, or changes in stool consistency or color should be discussed with a doctor.
5. Presence of Blood: If you notice blood in your stool or experience rectal bleeding, it is essential to seek medical attention promptly.

Expert Answers to Common Questions

Dr. Schuff answers some popular questions about bloating:

1. Can certain foods cause bloating?: Yes, certain foods like beans, lentils, broccoli, cabbage, onions, dairy products (in lactose-intolerant individuals), and carbonated beverages can cause bloating due to their gas-producing properties. Gradually introducing these foods into your diet and acclimating your microbiota can help reduce discomfort.
2. Is bloating a sign of pregnancy or hormonal shifts?: Yes, bloating can be a common early sign of pregnancy and can also occur during different stages of a woman's menstrual cycle due to hormonal changes.
3. Can medications cause bloating?: Yes, certain medications, including antacids containing calcium or aluminum, opioids, nonsteroidal anti-inflammatory drugs (NSAIDs), and certain antidepressants, can cause bloating as a side effect. If you experience regular bloating while taking these medications, consult your healthcare provider.
4. Does stress contribute to bloating?: Absolutely. Stress can affect digestive function and contribute to bloating. Being in a relaxed state promotes efficient digestion, while stress can hinder the process.
5. Can bloating be a sign of a more serious condition?: Although bloating is often benign and related to dietary or lifestyle factors, it can sometimes indicate an underlying medical condition, such as ovarian cancer, liver disease, or gastrointestinal disorders. If persistent or severe bloating occurs, it's essential to consult a healthcare professional for evaluation.

Final Thoughts: Managing Bloating

1. Slow Down Your Eating Pace: While you don't need to eat at a snail's pace, be conscious of whether you're taking bites before swallowing the previous one. This simple awareness can help you determine if you're eating at an appropriate pace or rushing through meals, which can lead to discomfort.
2. Be Aware of the Context of Your Digestive Symptoms: Keep a basic food journal to identify any patterns between your symptoms and specific foods, alcohol consumption, stress levels, or the pace and distractions during meals. Understanding these associations can provide valuable insights into managing bloating.
3. Move Your Body After Meals: Engaging in light physical activity after eating, especially larger meals, can aid digestion by promoting movement in the digestive tract. Avoid sitting still for extended periods, as it can exacerbate bloating.
4. Seek Professional Help if Symptoms Persist: If bloating symptoms persist despite lifestyle adjustments, it's wise to seek guidance from a qualified medical professional. They can provide personalized advice and help navigate your digestive concerns.

Remember, everyone's experience with bloating is unique, and finding effective strategies may require some trial and error. By adopting a mindful approach, listening to your body, and seeking professional support when needed, you can manage and reduce bloating for a more comfortable digestive experience.

Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.