- Bloating and its perception
- Causes and dietary adjustments
- Hormones and remedies
An additional advertisement for a health supplement that prevents bloating has appeared in my Instagram feed. It depicts a slender young woman furrowing her brow and touching her distended midsection, similar to numerous others. This nicely packaged product appears to restore the ability to wear a crop top and leggings without scowling.
The Proliferation of Anti-Bloat Products
Although individuals with inflammatory gastrointestinal conditions such as irritable bowel syndrome (IBS) are aware that bloating and its frequent bedfellow distention can be considerably more distressing than depicted in this advertisement, the number of anti-bloat powders and pills competing for attention on social media has proliferated. In a decade, the global market for digestive supplements is anticipated to be worth £24.3 billion, a figure that has increased in tandem with public awareness of the immense impact gastrointestinal health has on the body. However, how can consumers ascertain whether these mixtures comprising herbal remedies, digestive enzymes, and live microorganisms will exert a beneficial, detrimental, or inconsequential impact on their digestive systems?
The Flat-Tummy Fallacy
To begin, consider individuals who are not afflicted with a debilitating condition and prefer to maintain that status quo. It is highly probable that these advertisements are causing individuals who are in good health but do not have flat stomachs to perceive themselves as having a problem when they do not. Throughout history, marketers have strategically framed common physiological functions as complications. Consider the soap companies that popularized the concepts of vaginal douches and body odor.
Normal Bloating: When It’s Healthy
Some bloating following the consumption of particular foods is normal and may even indicate a healthy digestive tract at work. For instance, raw scallions, underripe bananas, and chilled pasta contain resistant starch, a type of dietary fiber that impedes digestion. Friendly organisms that inhabit our intestinal tract convert this fiber into gas by fermenting it. “A small amount of wind is likely an indication that bacteria in your colon are fermenting and producing chemicals that are beneficial to your bowels and maintain their health,” explains Mellor. “Additionally, this indicates that fiber is entering the intestines, thereby reducing the risk of colon cancer.”
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Understanding Bloating Causes
The fact that bloating is prevalent and can be caused by a variety of factors complicates the search for treatments. Mellor states that bloating does not warrant a medical diagnosis: “It is an ambiguous symptom that may indicate a health condition, but it is not a diagnosis.”
Airflow as a Common Culprit
The predominant aetiology of bloating, nonetheless, is airflow. Julie Thompson, an information manager at Guts UK, a charity dedicated to digestive health and a specialist gastroenterologist dietitian, asserts, “The digestive system is not designed to contain a great deal of air.” We often produce gas when we eat quickly, chew gum, smoke, or drink carbonated beverages.
When to Visit a Physician
Thomson states that if bloating or distension continue for a duration exceeding three weeks, particularly when accompanied by other “red flag symptoms,” Guts UK recommends consulting a general practitioner. “This should always be evaluated: unintended weight loss, anaemia, a change in bowel habit, bloody poo, appetite loss, or an increased need to urinate; the latter is a symptom of ovarian cancer.”
Reducing Bloating Through Dietary Adjustments
Guts UK states that it is normal to experience vomiting up to fifteen times per day. It is average to burp fifteen to twenty times per day. According to Thompson, individuals who experience excessive windiness may consider making personal dietary adjustments. Limiting gas-producing foods like cauliflower, beans, brussels sprouts, and sugar-free mints or gum is one change. The last two items frequently comprise polyol sweeteners, including sorbitol, xylitol, and maltitol, which, if consumed in excess, can induce fermentation within the digestive tract and potentially lead to diarrhea.
The Role of Hormones
Hormones cannot be disregarded as potential causes of edoema, particularly in female hormone therapy users. “People forget that hormone receptors are located throughout the body, but especially in the gut,” menopause specialist and general practitioner Louise Newson explains. The digestive system can be impacted by fluctuations in hormone levels at any stage of life. Including premenstruation, perimenopause, and menopause.
Addressing the Underlying Cause
Newson prefers to treat the underlying cause of “menopause bloat” rather than the abundance of supplement products that claim to alleviate this discomfort, despite the increased awareness of menopause in recent years. “Align your hormones, examine your diet, lifestyle, sleep patterns, and physical activity,” she advises. “We will then assess your bloating and any other pertinent symptoms.” “By that point, the overwhelming majority will feel considerably better.”
Anti-Bloat Remedies and Probiotics
It is unfeasible to predict the efficacy of the tablets and powders promoted in online advertisements. Even if you have identified the elusive source of your bloating. This does not imply that these products were not created with good intentions or that they fail to deliver results for certain individuals. In fact, they have received numerous positive reviews, and the placebo effect is a real phenomenon.
Peppermint Oil as a Remedy
Peppermint oil is one plant-based remedy for which sufficient evidence exists to warrant medical approval. “It can alleviate symptoms of distension and bloating,” explains Thompson. (She states that there is no evidence that peppermint tea or ginger are efficacious.) Pharmacy shelves carry both peppermint oil and simethicone, which functions as an anti-flatulence medication by conflating small gas droplets into larger ones, thereby facilitating their passage.
Digestive Enzymes and Their Use
Anti-bloat remedies frequently incorporate digestive enzymes, which are frequently found in combination with probiotics and plant extracts. However, according to Thompson, the concentration of non-prescription mixed digestive enzymes is typically much lower than that which physicians would recommend. Alpha-galactosidase is the only over-the-counter enzyme for which there is evidence, according to Thompson. “This aids in the digestion of galacto-oligosaccharides (GOS), which are present in pulses and beans; humans lack the enzymes necessary to digest GOS.”
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