Bloating is a common occurrence for many people. Somewhere between 10% and 30% of people experience bloating especially older women.

It is a condition where your belly feels full and tight. Your belly may even look like it’s sticking out and might confuse people with other reasons.

Causes Of Bloat
Constipation is one common cause of bloating. Constipation occurs when having fewer bowel movements than you normally do or even when you have regular bowel movements.

Other causes of bloating are:

    Gut sensitivity/IBS - People with this can be extremely sensitive to gas which can cause pain, diarrhea and cramping.

    Gynecological conditions - Sometimes problems with your uterus or ovaries may cause bloating.

    Gastroparesis - This condition leads to delayed stomach emptying, which in return cause bloating, nausea or bowel blockage.

    Small intestine bacterial overgrowth - Most healthy people have relatively few bacteria in the small intestine.
   People who have had intestinal surgery and/or IBS with diarrhea are more likely to have SIBO which can cause bloating.

    Swallowing air - This can happen when you smoke, chew gum or eat food too fast.

    Menstruation in some women.

    Weight gain.

    Overeating.

    Eating a lot of salty food, carbohydrates and drinking a lot of fizzy drinks, this is mostly in females.

    Lactose intolerance ( problems with dairy)

    Infection.

    Inflammation such as a condition called diverticulitis.

    Pelvic inflammatory disease (PID)

    Liver disease - Abnormal buildup of fluid in your stomach or pelvis.

    Cancer ( pancreatic, stomach, colon )

    Crohn’s disease.

Remedies Of Bloat
There are many ways to prevent and avoid bloating:

    Avoid foods that are known to cause gas. These include cabbage, turnips, beans lentils, Brussels, sprouts, wheat, asparagus and onions

    Avoid using straws for drinking.

    Reduce or avoid drinking carbonated drinks because those tiny little bubbles you love so much in your soda are actually causing your belly to swell.

    Avoid chewing gum and sucking on candy to prevent excess gas in your belly

    Reduce or avoid eating and drinking foods that include fructose or sorbitol. These are often found in sugar-free foods.

    Eat slowly - Eating slowly can help reduce bloating. Additionally, slowing your eating can make you feel full, faster, helping you avoid overeating, which can lead to bloating.

    Avoid dairy products if you notice they cause gas and bloating.

    Don’t eat too much. Moderation is key. A few treats here and there won’t hurt you, but make sure you’re not overindulging all the time.

    Try to eat a balanced, healthy diet with plenty of fiber and make sure to stay hydrated.

    Being more physically active can help you give your digestive system a boost. Get at least 15-20 minutes of exercise a day.

    Quit smoking.

Bloating is a common occurrence that usually causes nothing more than temporary discomfort. However, there are circumstances when bloating should be taken more seriously.

In the long run, the key to preventing bloating is understanding its cause.

Visit a doctor when you experience drastic change in weight or major changes in your bowel movements.

What Causes Bloat