Prevalence of Stomach and Intestinal Issues
Stomach and intestinal issues are common, with one in five individuals experiencing them at least once a week, and 24% reporting problems with gas. Stomach issues are a frequent reason for seeking medical help. If you suffer from a sluggish or bloated stomach, here are some common reasons for gas formation in your body and how to manage them effectively:
Common Causes of Excess Gas
Swallowing Air (Aerophagia)
Occurs when a person swallows excess air while eating, drinking, or talking. Eating or drinking too quickly, chewing gum, smoking, or wearing loose dentures can increase the amount of air swallowed.
Dietary Choices
Certain foods are known to produce more gas during digestion. High-fibre foods like beans, lentils, broccoli, cabbage, onions, and whole grains can increase gas production. Carbonated drinks and artificial sweeteners (e.g., sorbitol, mannitol) also contribute to gas.
Digestive Disorders
Medical conditions can lead to excessive gas. Conditions like irritable bowel syndrome (IBS), lactose intolerance, and celiac disease impact digestion, leading to increased gas. In the large intestine, bacteria ferment undigested carbohydrates, producing gas. Some gas is consumed by bacteria, but the rest is expelled as flatulence.
Bacterial Overgrowth
Imbalances in gut microbiota can cause excessive gas production. Small intestinal bacterial overgrowth (SIBO) or disruptions in the gut microbiome result in more gas as bacteria ferment undigested food.
Tips to Manage a Sluggish or Bloated Stomach
Consume Fibre and Hydrate
Eating fibre-rich foods and drinking enough water helps speed up intestinal transit. Fruits like pears, kiwis, and bananas, grains like oatmeal and wheat bran, and legumes like beans, peas, and lentils are excellent choices. The Swedish Food Agency recommends 25-35 grams of fibre daily for adults. However, excessive fibre can cause gas and stomach pain. Hot water, coffee, and tea can stimulate bowel movements.
Increase Physical Activity
Regular exercise stimulates bowel movements. Prolonged inactivity can cause intestinal sluggishness. Incorporate regular physical activity, such as lunchtime walks or biking to work.
Eat Slowly
Eating slowly and away from your desk reduces the amount of air swallowed. Chew food thoroughly to avoid gas and bloating.
Reduce Stress
Stress negatively affects digestion and regular bowel habits. Engage in stress-reducing activities to promote digestive health.
Establish Good Toilet Habits
Try to use the toilet at the same time daily, often after the first meal. Take your time to train your defecation reflex and respond promptly to the urge to use the toilet to maintain regular bowel function.
Supplement Recommendations for Managing a Bloated and Gassy Stomach
To manage a bloated and gassy stomach effectively, consider incorporating the following supplements:
Probiotics (Lactic Acid Bacteria)
Probiotics, or live lactic acid bacteria, can significantly benefit the intestinal flora, promoting a healthy gut microbiome and aiding in digestion.
Digestive Enzymes
Digestive enzyme supplements can help break down food more effectively, reducing gas and bloating by facilitating the digestive process.
Peppermint Oil
Peppermint oil supplements can relax the muscles of the gastrointestinal tract, which can help alleviate symptoms of bloating and gas. It is particularly effective for individuals suffering from irritable bowel syndrome (IBS).
Fibre Supplements
Fibre supplements, such as psyllium husk, can help ensure adequate fibre intake, promoting regular bowel movements and reducing the incidence of gas. However, it's important to start with a low dose and gradually increase to prevent excessive gas.
Conclusion
By integrating supplements into your routine and addressing underlying causes through dietary adjustments, lifestyle changes, and appropriate medical treatments, you can significantly enhance your digestive health and reduce the discomfort associated with a bloated and gassy stomach. This comprehensive approach not only mitigates symptoms but also promotes overall well-being and optimal digestive function.