Bloating is an annoying health issue, causing embarrassment for those affected. What are its causes and how can it be addressed? Dr. Viola Anderson, a member of the German Society for Gastroenterology and Metabolism, states that bloating occurs due to excessive gas in the intestines.
**Digestive Difficulties**
Anderson explains that there are several reasons for excessive gas in the intestines, the most notable being difficulties in digesting lactose (the sugar in milk), fructose (the sugar in fruits), improper bacterial colonization in the intestines, and swallowing too much air while eating quickly. Bloating can also be linked to certain foods and drinks such as carbonated beverages and foods rich in dietary fiber like legumes, cabbage, whole grain products, some vegetables, fruits, oilseeds, and nuts.
**Dietary Tricks**
One can tackle bloating with some tricks, such as replacing certain foods with others that are easier to digest. For instance, using finely ground whole wheat bread instead of coarsely ground, substituting pointed cabbage for white cabbage, and opting for red lentils instead of yellow ones. Soaking sunflower seeds in curry, for example, helps make them easier to digest compared to just sprinkling them on salad.
**Herbs and Exercise**
Herbs and spices can also help reduce annoying gas, especially cumin seeds, fennel, anise, fresh basil, dill, and thyme. Exercise is an effective weapon against bloating, as it stimulates bowel movement and helps eliminate bothersome gas. If none of these measures work, it is advisable to consult a doctor, especially if bloating is recurring and accompanied by abdominal pain. Medications that inhibit gas can also be considered.
