Abdominal bloating
Abdominal distention, or the feeling of excess gas in the bowel, which may be accompanied by discomfort and tenderness. About 20% of the population say they suffer from abdominal bloating.
Common reported causes of abdominal bloating are overeating or irregular meal patterns and indigestion related to stress.
Swallowing air is normal, but some people swallow large amounts especially when they are feeling anxious. Others may gulp down drinks and swallow air at the same time. Fizzy drinks can also increase gas in your digestive system. Swallowed air is usually belched up, but some may pass into the abdomen, possibly causing gas and abdominal bloating.
Abdominal bloating and pain are common symptoms of irritable bowel syndrome (IBS), other symptoms of IBS include episodes of cramping, constipation and/or diarrhoea and nausea. There is no test for IBS but herbal remedies can be very effective. See your local herbalist if you think you may be suffering from irritable bowel syndrome.
If you regularly suffer from abdominal bloating, making changes to your diet and lifestyle may make a significant difference.
Many women report abdominal bloating occurring at certain times of the month related to their menstrual cycle. This could be water retention. Herbal diuretics such as dandelion leaf taken around this time may help to relieve this type of abdominal bloating or contact your local herbalist about possible hormonal fluctuations.
Foods that cause gas and bloating
Certain foods are known to increase gas production, and some people are more susceptible than others. If you are trying to include more healthy beans and pulses in your diet then introduce them gradually. Beans, pulses, asparagus, onions and members of the cabbage family such as cauliflower, broccoli and Brussels sprouts contain indigestible fibre, which intestinal bacteria break down in the intestines, releasing gases such as hydrogen, methane and carbon dioxide. Introducing these types of foods gradually helps the intestinal flora to adapt.
Some people also lack the necessary enzymes to break down lactose (milk sugar) and therefore when they consume dairy products they produce large amounts of gas.
Self-help for abdominal bloating
Try to reduce the amount of air swallowed by avoiding chewing gum, fizzy drinks and try to eat meals slowly and in a relaxed atmosphere. Eat small, regular meals and eat them slowly with your mouth closed.
Avoid foods which are difficult to digest or introduce them into your diet gradually to allow the intestinal bacteria to adapt.
Abdominal bloating can also be a symptom of food intolerance. Your local herbalist may be able to test for food intolerances or you could try keeping a food diary. If a suspect food or food group is identified a qualified herbalist should be able to advise you how to eliminate and rechallenge the suspect food or foods whilst ensuring that you are still eating properly.
Regular exercise helps to lower stress levels as well as encouraging normal bowel functions. Avoid sitting for long periods, try having short walks to stretch your legs, and abdomen.
Probiotics and prebiotics may help to reduce abdominal bloating and are worth a try. They need to be taken regularly for a couple of weeks in order to influence the intestinal bacteria population. Probiotics are usually mixtures of living good bacteria. Prebiotics are the food that help those good bacteria to thrive.
Herbs for abdominal bloating
Carminative herbs such as fennel, peppermint and caraway taken after meals may help to reduce gas and ease abdominal bloating.
Nervine, anxiolytic and adaptogen herbs can be helpful if the abdominal bloating is related to stress.
Bitter herbs may help to improve digestion and relieve bloating.
As there may be many causes of abdominal bloating, it may help to have a full health assessment with your local qualified herbalist.
Research
Relationship of bloating to other GI and menstrual symptoms in women with irritable bowel syndrome; abstract
Review article: lactose intolerance in clinical practice – myths and realities; full text PDF
Review article: abdominal bloating and distension in functional gastrointestinal disorders – epidemiology and exploration of possible mechanisms; full text PDF