Swollen stomach

Many suffer from poor digestion and gastric or intestinal distension, but the remedies are there. Simple dietary rules, first of all. And, if that’s not enough, products that can stem the symptoms when they appear.

There are those who suffer from emotional tension or stress that does not ease even at the end of the day, and those who suffer from the rush to eat meals in record time. There are those who are victims after occasional excesses and those who suffer the effects of habitual laziness. There are those who contribute to their discomfort by choosing foods that the stomach barely tolerates and those who find themselves in difficulty, from time to time, regardless of what and how much they eat.

Whatever the reason for heartburn, feeling of fullness, pain in the abdomen and gastrointestinal bloating, one thing is certain: anyone who experiences them just wants them to resolve as soon as possible.

Fortunately, the way to reduce the likelihood and severity of gastric and intestinal discomfort exists. Just remember some basic dietary rules, learn to know yourself a little better and keep on hand products that can stem the symptoms of the digestive system when they appear.

Let’s see together what these rules are, and specifically, what are the main precautions to take into account for the prevention of stomach swelling: from the control of food intolerances, to the management of stress and anxiety.

What to eat and what to avoid

Knowing how to choose what to put on the table, but also how much and “how” to eat, is essential to avoid gastrointestinal disorders related to poor digestion, such as stomach swelling. The rules to follow to prevent or, at least, not to exacerbate this annoyance are simple and do not necessarily impose large sacrifices.

The first step is to sit at the table in the right mood. Even the healthiest and most balanced meal, in fact, risks becoming indigestible if you consume it while you are tense or nervous. In this regard, in times of stress and bad mood, it is advisable to consume fresh and natural foods, free of preservatives and sweeteners, so as to compose a light and digestible meal. A stressful lifestyle, in fact, could lead to the consumption of packaged and precooked foods, risking to create a vicious circle.

The second critical aspect is haste. Even in periods of overwork, half an hour of lunch break, away from the computer and possibly outside the office, it must be seen not as a luxury, but as a need, from which the yield will also benefit, during and after digestion. In particular, in order not to feel bloated even after frugal meals it is essential to choose a comfortable environment, not too crowded and free of annoying noises, eat sitting, slowly, chewing well and avoiding talking while your mouth is full, so as not to ingest air together with food.

Before you start eating, you should turn off your mobile phone and at least temporarily remove tensions and negative thoughts. After eating, however, you should always find time to take a quiet walk (10-15 minutes are enough), perhaps instead of coffee, which in some cases, taken at the end of a meal, weighs down digestion rather than facilitating it.

The same consideration must be made for alcohol: these, both during meals and on an empty stomach, can provoke irritation of the gastric mucosa, leading to swelling. In addition, inflammation also causes heartburn and pain and, in severe cases, nausea and vomiting. If episodes of swelling and pain are frequent, therefore, it is good to eliminate as much as possible in alcohol consumption, especially on a daily basis.

On the nutritional front, too abundant meals are always to be avoided, but even apparently modest “snacks” can give some digestive problems, if composed of fatty foods, very salty, processed or spicy (see also under “aperitifs” and “happy hour”) or containing ingredients to which you have a specific intolerance (such as, for example, gluten or lactose).

There is the possibility of suffering from a food intolerance without being aware of it. Symptoms can be frequent and regular, including, in addition to heartburn and bloating, there are also fatigue, fatigue, aerophagia and constipation. However, it is possible to contact a nutritionist, who through a specialist visit will be able to prescribe the most suitable tests to detect the presence of intolerances.

If you do not want to get up from the table with the feeling of a bloated stomach, you must first try to divide the foods taken during the day into at least 5-6 meals and light snacks, which allow you to feel full and take all the necessary nutrients without overloading the stomach.

There are also foods that help promote digestion and prevent abdominal swelling: the main ones are fennel, celery and ginger, which should preferably be eaten fresh and raw or in the form of an infusion.

In the mid-afternoon, to reduce the swelling that may have remained after lunch, you can resort to digestive herbal teas, such as fennel, which can help you feel better and decrease the volume of air present in the stomach and intestines.

Even artichokes in salads or cooked in various ways (without or with few vegetable fats) can be a valuable aid at the digestive level because they stimulate the functionality of the biliary tract.

To avoid are sweets, creams and ice creams rich in sugars and fats which, in addition to weighing down the digestive process and having a negative impact on energy metabolism (due to blood sugar peaks and the accumulation of cholesterol and triglycerides in the blood), promote fermentation by the intestinal bacterial flora with consequent induction of abdominal swelling and meteorism.

Even an excess of carbohydrates can lead to the same consequences, due to blood sugar spikes. For this reason, it is important to balance very well the intake of pasta and white bread during the day, avoiding overdoing it. Even pizza, at certain degrees of leavening, can induce the formation of air and cause stomach bloating.

On the other hand, candies, chewing gum, biscuits, croissants, ice cream and other products containing natural or artificial sweeteners should also be avoided or consumed in moderation, as they can promote the formation of intestinal gas and turbulence, up to cause abdominal pain and episodes of diarrhea.

Regardless of the type, chewing gum should also be avoided because it promotes the accumulation of air in the stomach, resulting in abdominal swelling, feeling of fullness and interference with appetite. For the same reason, you should be careful to chew foods well: slowly, keeping your mouth shut and without speaking or laughing while eating. For a relaxing conversation, there is time between courses or at the end of the meal.

It is also necessary to pay some attention to foods that are very healthy in themselves, but not always harmless to the stomach and intestines, such as peppers, cabbage, mushrooms, molluscs, watermelons, legumes, which in many people can create serious problems during and after digestion, promoting heartburn, intestinal gas formation and flatulence.

Vegetables, for example, are a healthy food, rich in vitamins and minerals, but that during digestion could create some discomfort, due to their tendency to create gas and air in the stomach. Among the vegetables to which you need to pay more attention are broccoli and cauliflower: include them in the diet in moderation and under the supervision of a nutritionist.

A separate note deserve whole foods or foods rich in fiber and related supplements: if you are not used to taking them and do not want to risk abdominal swelling and bloating, start consuming them in small doses, gradually increasing them according to the level of individual tolerance. Although they are generally recommended to improve intestinal function and counteract constipation, whole grains and products derived from or added with bran can, in fact, be difficult to digest and lead to outcomes diametrically opposite to those hoped for in the most sensitive people.

Following these dietary tips and learning to manage anxiety and stress is particularly advantageous for people suffering from irritable bowel syndrome, in which intestinal dysfunctions and related symptoms are given by the complex combination of unfavorable stresses on the intestinal mucosa by the foods taken and more or less relevant psychoemotional components.

The following table summarizes the foods to avoid and those to bring to the table.

Also beware of drinks

Even what you drink has its importance and, in general, the rule is that natural water (perhaps acidulated with a little lemon juice or flavored with ginger) and / or a glass of wine are the best choice. The ideal is to drink plenty on an empty stomach, to hydrate the body, promote intestinal transit and dampen hunger, and no more than a glass with meals.

Carbonated drinks of various types, on the other hand, in addition to promoting the onset of swollen belly, tend to increase the risk of stomach acid and cramps. It is good to specify that even the intake of simple sparkling water, which many usually drink, can be responsible for a bloated stomach. To counteract the flat stomach are added, in carbonated drinks other than water, also all the sugary substances contained within them, and which should be limited to the maximum. In particular, the effects can be amplified in the case of a specific pathology, such as diabetes.

Diametrically opposed, however, the effect of coffee, depending on the case: from indispensable anti-sopore concentrate during the digestive process to scourge of gastric juices, due to the characteristic stimulating action of caffeine on the secretion of hydrochloric acid by the stomach.

Finally, what you do after getting up from the table is fundamental. At this stage, the secret to avoiding gastrointestinal bloating and acidity is not to sit again within a few meters. Even if the meal was light you should always allow yourself the time and space of a walk. It only takes 10-15 minutes to promote a good digestive process and relax before returning to the office or getting ready for a night’s rest.

Remedies for stomach bloating

When, despite healthy rules of life and an adequate diet, the sensation of abdominal bloating, heaviness and heartburn peeps out, you can try to sedate it with a hot drink (a chamomile, a digestive herbal tea with fennel, lemon balm, anise, mint or light tea), preferably without sugar or sweetened with a little honey . Or, resort to a more effective pharmacological remedy, able to facilitate gastric emptying and offer relief in a short time.

Among the many proposals of this type, those based on metoclopramide and dimethicone are widely tested for years of use all over the world and offer the advantage of being easily available in any pharmacy, without the need for a prescription. The only contraindications to use concern pregnant and breastfeeding women and those with diseases such as glaucoma, Parkinson’s disease or epilepsy or particular intestinal conditions (severe constipation at risk of intestinal obstructions and blockages, gastrointestinal bleeding, etc.).

With a caveat: the spontaneous intake of preparations to relieve digestive disorders based on metoclopramide and dimethicone is allowed only in adults (after 16 years) and if the problem is occasional, mild and attributable to a specific cause (such as a too large meal or transient acute stress).

In this regard, before embarking on a DIY therapy, it is advisable to contact your doctor and nutritionist, who will not only be able to advise on the best habits to keep in the kitchen, but will also be able to verify the presence of factors that could lead to a risk in the intake of drugs by patients (for example interaction with other types of care).

When, on the other hand, the discomfort affects children or the elderly, people who are taking medication for the treatment of acute or chronic diseases, or if the disorder is significant and / or associated with painful pangs, tends to recur often or does not pass within a couple of days it is essential to consult the attending physician.

If the main problem concerns abdominal swelling due to the accumulation of intestinal gas, without there being dysfunctions in the stomach or acidity, a useful and simple natural remedy to take is activated charcoal. Also in this case, the use must be completely occasional and prolonged for no more than 2-3 days, if you do not want to favor constipation conditions.

Charcoal can be purchased in pharmacies without a prescription, but before taking it it is advisable to always consult your doctor to make sure that this natural remedy is actually indicated in your case and that its action does not interfere with the absorption of drugs already in use for the treatment of specific diseases or food supplements.

The role of probiotics

Many cases of abdominal swelling, excessive production of intestinal gas, meteorism and episodes of diarrhea or alternation of diarrhea and constipation are due to a state of intestinal dysbiosis, or a more or less severe alteration of the populations of bacteria that usually reside in the intestine, in balance with each other and with the host, and which contribute to proper gastrointestinal function.

Protecting this endogenous bacterial flora (microbiota) is crucial to ensure the well-being not only of the intestine, but of the whole organism. To do this, in addition to following a healthy and balanced diet, avoiding emotional tension, practicing regular physical activity, avoiding using antibiotics unless expressly prescribed by the attending physician and getting enough sleep, you can take products based on lactic acid bacteria (lactobacilli) or other probiotic bacteria (Bifidobacterium, Bacillus spores, etc.) and / or prebiotic substances (fructo-oligosaccharides and other compounds that are used by intestinal bacteria for their metabolism).

The microorganisms and prebiotic substances present in these preparations, taken regularly or in cycles, create the ideal conditions to ensure the proper functioning of the gastrointestinal system, helping to prevent many disorders and dysfunctions that may occur during the digestive process or after digestion.