Bloating, also known as meteorism, is a common problem that causes many unpleasant moments. Everyone has probably experienced the feeling of a bloated stomach after a meal or at a late hour. But meteorism can be much more than just an occasional feeling of fullness – for some people it is a distressing, almost chronic problem. But what exactly is behind it? What causes it, what symptoms does it cause, and what can be done to help? In this article, you'll learn everything about bloating, from what causes it to the best diet tips for avoiding it.
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What exactly is meteorism?
Meteorism describes the condition of a bloated belly caused by the accumulation of gases in the gastrointestinal tract. This leads to a feeling of tension in the abdomen and sometimes even pain. This gas accumulation occurs either through normal digestion or by swallowing air, which is called aerophagia. Meteorism can also result from an imbalance of the intestinal flora or certain diseases of the gastrointestinal system.
Bloating and flatulence
A bloated belly often goes hand in hand with flatulence, i.e. gas that escapes either through the intestines or the mouth. Bloating and flatulence can occur after certain meals or drinks, especially after drinking carbonated beverages, eating fatty foods or eating certain vegetables such as onions and cabbage.
The difference from other digestive problems
Although bloating can be associated with other digestive issues such as IBS, indigestion or stomach problems, it should be distinguished from these. Meteorism can be triggered by a variety of factors and is not always a disease in the strict sense of the word, but often the result of poor eating or lifestyle habits.
What causes bloating?
During digestion, gases are produced, mainly by the fermentation of certain food components such as fibre or sugars. These gases are composed of various components, including methane, hydrogen and carbon dioxide. If these gases are not excreted quickly enough, they accumulate in the abdomen and cause a bloated belly.
The influence of your lifestyle
Certain habits can promote meteorism. These include eating quickly, swallowing air, chewing gum and drinking through a straw. Smoking and consuming carbonated drinks also promote the accumulation of air in the digestive tract.
Hormones, hormones, hormones – how do they affect bloating?
Meteorism occurs cyclically in some people, especially women. Hormonal fluctuations affect digestion, particularly the production of digestive juices and intestinal motility. This often results in increased flatulence and bloating just before or during menstruation.
What are the symptoms of meteorism?
A typical symptom of bloating is a visibly distended abdomen. In the case of meteorism, the abdomen may appear harder and firmer, which is often uncomfortable and disturbing, especially in tight clothing.
Pain and feeling of pressure
In addition to the visible bloating, there may be a feeling of tension, which sometimes turns into painful pressure. These pains are usually difficult to localise and can be scattered throughout the entire abdomen.
Frequent burping and bloating
The accumulation of gas causes bloating and an increased urge to burp. For many sufferers, this is particularly unpleasant because it often occurs in social situations and is perceived as uncomfortable. Frequent bloating and burping are therefore considered to be further classic symptoms of meteorism.
Health and bloating – what is the connection?
The health of your intestinal flora plays a significant role in the development of meteorism. An imbalance of ‘good’ and ‘bad’ intestinal bacteria often leads to increased gas formation. Certain types of bacteria cannot properly process sugar and fibre, which increases gas production.
Connection with stress and psychological factors
Stress and psychological strain often affect the gastrointestinal tract. Under stress, digestion slows down, leading to prolonged fermentation of food and thus to increased gas formation. Mental tension also promotes bloating and meteorism. For example, sport can be a good way to balance this out.
Concomitants and long-term effects
A constantly recurring bloated stomach can significantly affect the quality of life and even lead to social restrictions. The risk of other gastrointestinal diseases also increases if the intestines are permanently irritated and overburdened. It is therefore important to pay attention to your own symptoms and, if necessary, to adjust your diet or lifestyle.
You should avoid these foods if you have a bloated stomach
Fibre-rich vegetables
Cabbage vegetables such as broccoli, cauliflower and white cabbage are particularly gas-promoting. Onions and garlic also contain FODMAPs (certain short-chain carbohydrates), which are more difficult for the intestines to break down and can thus lead to bloating.
Legumes and wholemeal products
Beans, lentils and peas are among the main causes of meteorism, as they contain a lot of indigestible fibre. Wholegrain products can also cause bloating in sensitive people, especially if they are consumed too quickly or in too large quantities.
Sugar and carbonated drinks
Sweets and sweetened drinks often lead to fermentation processes in the intestines, which increase gas production. Sugar alcohols such as sorbitol or mannitol, which are often contained in ‘sugar-free’ products, are also difficult to digest and promote bloating. Carbonated drinks, on the other hand, add air to the stomach from the outset.
Dairy products for lactose intolerance
People with lactose intolerance often struggle with bloating and gas when they consume dairy products. Even fermented milk products like yoghurt can trigger meteorism in some cases, especially in people with sensitive bowels.
Avoid a bloated belly with the right diet
Easily digestible foods such as steamed vegetables (e.g. carrots and courgettes) and low-fat proteins such as fish and poultry are considered to be easy to digest and do not cause bloating. Oats and rice are also easier on the intestines and can be easily incorporated into a low-bloating diet.
Use of herbs and spices
Spices such as ginger, fennel, caraway and aniseed help to support the digestive process and prevent bloating. Tea made from fennel, aniseed and caraway has a particularly soothing effect and helps to dissolve gases in the intestines.
Portion sizes and eating habits
Eating smaller portions spread out over the day and eating slowly ensures that less air enters the stomach and digestion is easier. Regular meals keep the metabolism stable and can effectively prevent bloating.
The health risks of meteorism
A permanently bloated stomach can indicate the presence of irritable bowel syndrome, in which flatulence, diarrhoea or constipation occur repeatedly. This throws the intestinal flora out of balance, which in the long term affects gastrointestinal health.
Effects on nutrient absorption
Gas formation can impair the absorption of nutrients in the gut, which is particularly problematic in cases of chronic meteorism. When the gut is overburdened, important nutrients do not enter the bloodstream and can cause deficiency symptoms.
Mental strain
Meteorism also affects mental well-being. Persistent bloating and the associated discomfort can increase social anxiety and stress, which in turn affects digestion. This creates a vicious circle that can have a long-term impact on general health.
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Conclusion: bloating – causes and symptoms
Meteorism may seem like just a minor inconvenience at first glance, but for those affected, bloating can severely impact their quality of life. There are many causes, ranging from certain foods to stress and hormonal influences. However, you can effectively counteract meteorism with a conscious diet, the right spices and a good portion of patience. Try the tips in this article to help your tummy to settle down and to help you feel better.
