Especially after a meal, the stomach often becomes painfully bloated. This article will tell you how to get rid of bloating and what else you should know about it.

• Most sufferers complain of bloating immediately after eating.
• Many different causes are possible: stress, food intolerances, but also a serious intestinal disease.
• In addition to home remedies and medications, probiotics can also help.

What is bloating?

Bloating, also known as meteorism, is the feeling of a very distended abdomen after a meal. Approximately 16-30% of people experience bloating. In most cases, it is merely uncomfortable and not a serious problem.

Causes of bloating

It is usually caused by food intolerances, excessive gas production, or a disruption in bowel movements. Unfortunately, bloating manifests as a distended abdomen and can lead to an uncomfortable feeling of fullness or abdominal pain.

Swallowing air

Swallowing air leads to the unintentional ingestion of air in the gastrointestinal tract, a condition known as aerophagia. Swallowing approximately 2500 m³ of air per day while breathing and eating is completely normal. However, if excessive amounts of air accumulate in the stomach and intestines, it can cause bloating, flatulence, belching, and abdominal pain.

What can cause excess air to be swallowed:

• chewing gum
• Hasty and quick drinking and eating
• Speaking quickly and hastily
• Smoke
• Poorly fitting dentures
• Swallowing large amounts of liquid

Psychological causes of bloating

It might sound strange at first, but swallowing air is often linked to stress, even if those affected aren't aware of it. Hyperventilation, or rapid and deep breathing, is particularly common in people with panic attacks. This leads to an excess of oxygen in the blood, which then needs to be released, potentially causing bloating and a distended abdomen.

Endurance sports as a cause of bloating

Bloating and abdominal distension are also common among endurance athletes, especially ultra-distance runners, marathon runners, and long-distance triathletes. Approximately 30-50% of these athletes suffer from heartburn, nausea, diarrhea, and abdominal distension. During high-intensity exercise, blood flow is redistributed. The body must primarily supply all muscles, which can lead to food not being properly digested in the intestines, resulting in bloating, abdominal distension, and other related symptoms.

The causes of persistent bloating

However, persistent bloating can also have the following causes:

• a previous gastrointestinal infection
• slowed bowel movements
• a disturbed intestinal flora
• weak abdominal muscles
• Lack of exercise
• Hormonal fluctuations

What can you do about bloating?

Do you always feel like your pants are too tight after eating? Do you feel like your stomach keeps getting bigger as the evening progresses? No matter what you eat, do you always get bloated? The following tips will help you get rid of bloating.

What can be done about discomfort after eating?

Most people experience bloating right after eating or shortly thereafter. However, you can avoid bloating by following these tips:

• Avoid foods that cause bloating and are difficult to digest.
• Eat smaller portions to relieve the stomach.
• Chew thoroughly
• Avoid drinks with high carbonation levels
• Pay attention to and avoid any known food intolerances.

Exercise and physical activity to combat bloating

A bloated stomach is very uncomfortable, as it not only looks larger but also feels extremely swollen. Exercise can definitely help here, since movement is known to stimulate the digestive system. However, you should pay attention to proper breathing (inhaling through the nose and exhaling through the mouth). Otherwise, you'll achieve the exact opposite, and even more air will enter your stomach through your mouth.

Causes of weight gain

If you constantly suffer from bloating and a distended abdomen, especially after sweet meals, it could be due to the intestinal fungus Candida albicans. An overgrowth of this yeast can lead to an imbalance in the gut flora. This yeast fungus spreads and can cause weight gain.

Bloating during menopause

Women going through menopause often experience symptoms such as hot flashes, bloating, or abdominal distension. One reason for this is the decline in estrogen levels during menopause. Estrogen is a hormone that stimulates bowel movements. When estrogen is deficient, the intestines become sluggish, and food takes much longer to pass through them. This leads to increased production of digestive gases, which in turn cause bloating.

Bloating in early pregnancy

Much like during menstruation, bloating and a distended abdomen are common in early pregnancy. This is often due to hormonal changes, which slow down the digestive system. As the pregnancy progresses, the baby will require more space and thus put pressure on the organs. Bloating is also frequently reported during this stage of pregnancy. These symptoms are usually harmless, but it's advisable to consult a doctor for a check-up.

Bloating during menstruation

Shortly before or during their period, many women complain of bloating. This is because the hormone progesterone rises in the second half of the menstrual cycle. Progesterone has a muscle-relaxing effect and helps build up the uterine lining. However, at the same time, the woman's abdominal muscles become less active, resulting in bloating and a distended abdomen.

Medication for bloating

Getting rid of bloating with medication is very difficult. However, the active ingredients simethicone and dimethicone can help reduce air and gas buildup in the gastrointestinal tract, thus relieving abdominal pressure.

Bloating caused by medication

However, bloating and a distended abdomen can also occur due to medication. Medications that have been proven to cause bloating and distended abdomen include:

• laxative
• Antacids
• antibiotics
• Antidepressants
• Diclofenac

What is a fibroid?

Fibroids are benign growths in the muscular layer of the uterus. They occur in approximately 50% of all women between the ages of 30 and 80. However, only half of these women experience symptoms. Fibroids usually cause symptoms such as bloating or constipation. Almost identically to menopause, the hormone estrogen is likely responsible.

A classic: bloating after eating

Bloating can definitely be attributed to diet. In most cases, food is partly responsible for the bloated stomach. This is confirmed by 82% of those affected.

Details of complaints

Most people report that their bloating develops or worsens significantly immediately after a meal. Some even complain that they are unable to eat a full meal. The symptoms are particularly pronounced after consuming fatty foods.

Food intolerances

Some sufferers have identified food intolerances as the cause of their bloating and abdominal distension. Gas production in the intestines is determined by two factors: firstly, the amount of fermentable foods, which cannot be absorbed from the small intestine into the bloodstream and pass into the large intestine; and secondly, malabsorption disorders.

Malabsorption disorders

In cases of malabsorption, large amounts of food components are not absorbed in the small intestine, but are fermented in the large intestine with high gas production.

Foods that cause bloating

Foods that cause severe bloating include primarily:

• Vegetables such as onions, cabbage, cauliflower, carrots, celery, Brussels sprouts, broccoli, asparagus
• Legumes such as lentils, beans
• Dried fruits such as bananas, apricots, prunes, figs, raisins

Gas-inducing drinks

However, it is not only food alone or gas-producing foods that trigger a bloated stomach, but also certain drinks:

• Carbonated drinks
• Coffee
• alcohol
• Beverages containing sweeteners such as xylitol or sorbitol
• Fruit juices with a high fructose content

Malabsorption disorders

These disorders include, among others:

• lactose intolerance
• Fructose intolerance
• Histamine intolerance
• Gluten sensitivity, wheat sensitivity
• Celiac disease

Home remedies for bloating

Bloating – what to do? The following home remedies can effectively help against bloating and the unpleasant feeling of fullness.

• Colon cleansing:

Bloating is often caused by an imbalanced gut flora. In this case, restoring balance to the gut flora with appropriate bacterial strains can help. This will suppress the excessively gas-producing bacteria, and the bloating and flatulence will improve within a short time.

• L-Glutamine:

The amino acid L-glutamine can also help repair damaged intestinal mucosa due to the energy it provides.

• Tea:

Drinking tea can also have a positive effect on the stomach and intestines. Particularly helpful teas include caraway, fennel, anise, peppermint, chamomile, and ginger. Anise and caraway teas are especially good for digestion, while chamomile tea is particularly calming and antispasmodic.

• Apple cider vinegar:

Apple cider vinegar can work wonders for bloating. Mix 2 tablespoons of apple cider vinegar with lukewarm water in a glass. Drink this mixture in small sips before meals. If desired, you can add a little fennel honey.

• Gentle abdominal massage:

An abdominal massage not only helps your intestines relax but also helps expel excess gas. For this, it's best to lie on your back and gently massage around your navel with a little massage oil in circular motions, gradually making the circles larger.

• Avoid stress:

Stress and emotional strain not only have negative effects on your mental health, but also on your entire body. Excessive stress can certainly lead to stomach problems or bloating. Therefore, reducing your stress will benefit both your mental well-being and your digestive system.

• If Candida albicans is detected:

If Candida albicans is detected, it is essential that you avoid sugar, carbohydrates, and lactose. Instead, fermented foods such as kombucha, turmeric, and appropriate probiotics can help provide relief.

Constant bloating - what to do?

If you constantly suffer from bloating, you should consult your family doctor, because even if most of the described causes are rather trivial, bloating can also be a symptom of serious illnesses.

• Irritable bowel syndrome:

If, in addition to bloating, pain and irregular bowel movements occur, this could indicate irritable bowel syndrome.

• Liver diseases:

Bloating can be a symptom of fatty liver disease, whether caused by alcohol or non-alcoholic consumption. However, other liver diseases can also be associated with bloating, especially when the liver increases in size and thus requires more space in the abdominal cavity.

Lactobacillus for bloating

A 2014 study of infants demonstrated that probiotics can be effective against colic. A follow-up study showed that gas-producing Proteobacteria dominated the gut flora of babies suffering from colic. Lactobacilli and Bifidobacteria, on the other hand, were found in very small numbers in the infants' intestinal flora. According to this study, administering probiotics positively influenced the development of the infants' gut flora.

Taking probiotics

Wondering what this has to do with you? Well, studies have shown that a balanced gut microbiome helps combat bloating. While all probiotics support bowel movements, the crucial factor is taking the right gut bacteria to combat excess gas. Experts specifically recommend Bifidobacterium infantis and Lactobacillus casei Shirota for bloating.

Lactic acid bacteria against bloating

There are many different types of lactic acid bacteria, known as strains. However, some of the most thoroughly researched and important include:

• Lactobacillus reuteri
• Lactobacillus rhamnosus
• Lactobacillus acidophilus
• Lactobacillus casei
• Lactobacillus brevis

The more different strains of bacteria are present in the gut, the healthier the gut is.

This is how lactic acid bacteria work in the gut

Lactic acid bacteria have a variety of positive effects on the body.

In summary, they have the following important properties and effects:

• Improvement of intestinal flora
• Improved digestion through improved supply of vital substances and minerals.
• Reduction of chronic digestive problems such as diarrhea, bloating, flatulence, constipation
• Regulation of the intestinal mucosa and prevention of leaky gut syndrome
• Support in regulating blood sugar levels and lipid metabolism
• Prevention of many chronic diseases such as cardiovascular diseases, diabetes mellitus, autoimmune diseases, allergies
• It also colonizes the vagina of women. This prevents infections in the genital area.
• Relief of colic in infants
• Strengthening and relieving the entire immune system in the body
• Support during a diet.

What can be done about pain?

For painful bloating, warmth is especially soothing; you can place a warm cherry pit pillow or something similar on your stomach. Abdominal massage can also help to alleviate the pain. If you wish to take a pain reliever, paracetamol would be the best choice, as it does not cause additional bloating.