Why am I always bloated?

Stomach pains, swollen abdomen, feeling of heaviness, gas… They are usually called “bloated”. These can manifest in many different ways, each more pleasant than the other, and have a real impact on everyday life. How to explain that some of us suffer more than others? What happens in our gut? Is the content of our plates the only culprit?

The story is not so simple. The first information you should know, according to Martin Cotinati, a gastroenterologist (1): “Bloating is caused by poor fermentation of gases in the intestines.” And this bad fermentation itself comes from an imbalance in our microbiota. “The latter is made up of transit-controlling bacteria,” continues dietician, nutritionist Letitia Proust-Millon. Ideally, it has a balance of good and bad bacteria. But when there are more of the bad ones, it creates an imbalance in the digestive system, causing this bad fermentation.

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Leeks, mushrooms, sweeteners

In some organisms, foods called FODMAPs (an acronym for oligosaccharides, disaccharides, monosaccharides, and polyols fermentable by bacteria in the large intestine) can cause bloating. Leeks, mushrooms, apples, cherries, peaches, pears… the list is (very) long. “When we eat a lot of them, sometimes they are poorly absorbed by the body. They then pass into the colon or large intestine and ferment, causing bloating,” comments Martin Cotinat. Of course, food intolerances such as gluten, lactose, fructose or sweeteners can also cause bloating.

The timing of eating during a meal also plays a significant role in the well-being of digestion. “When you swallow food too quickly, it is less digested, which causes a large amount of gas,” concludes the gastroenterologist.

Constipation can also cause discomfort. “If we do not evacuate the feces well and completely, the circulation of gases slows down, they increase in volume and cause bloating,” says Dr. Martin Cotinat.

Abdominal muscle dysfunction

In addition to the content of the plaque, the culprit can also be found in the abdominal muscles, and more precisely, in their action side. Martin Cotinat explains: “Usually, when the volume of gases increases, a reflex mechanism is created to improve their circulation; the stomach contracts and the diaphragm weakens. In some people, this mechanism does not work (without explaining to us), which causes gas.

Stress

The intestines are lined with nerve cells. Under the influence of stress, it is easily disturbed. “Stress also produces two hormones, adrenaline and cortisol, which will affect the microbiota. For example, cortisol will promote sugar cravings and water retention, which will then disrupt digestion and cause bloating,” adds nutritionist and dietitian Letitia Proust-Millon.

Stress affects the microbiota

Lætitia Proust-Millon, nutritionist-dietitian

hypersensitive intestines

Bloating can also be caused by irritable bowel syndrome. “There is intestinal irritation here, which leads to inflammation, which disrupts our intestinal flora and thus interferes with digestion,” explains nutritionist Letitia Proust-Millon.

Solutions to end bloating

To avoid discomfort, the first rule to follow is to make sure you have as balanced a diet as possible. “It should be as natural and raw as possible. Avoid ultra-processed products, additives, lots of sugar and bad fats (refined, cooked, etc…). All this can be harmful and disrupt the system,” explains Lætitia Proust-Millon.

Logically, we can also simply avoid eating foods that make us bloated. In addition to this, you can use probiotics – “strains of positive bacteria that help to restore the intestinal flora”, emphasizes the nutritionist-nutritionist. They are found in fermented foods such as yogurt or sauerkraut, but can also be used as a remedy in pill or capsule form, which can be found in pharmacies or organic stores. “For example, taking charcoal or clay is very effective for absorbing gas in the intestines,” advises Martin Cotinat. Always ask your doctor or pharmacist for advice.

Sports and hypnosis

Of course, if you are stressed, you should try to work on this file using sports or even breathing techniques. Meditation and hypnosis can also be of great help.

Finally, if bloating is extremely frequent and malformations, it is recommended to consult “a specialist who will look for the bacteria that are the source of the problems and make a diagnosis”, emphasizes Lætitia Proust-Millon. He or she will then be able to recommend appropriate treatment, such as antibiotic therapy, to correct the transit disorder.

(1) Martin Cotinat is a gastroenterologist and author I balance my microbiota: fermented foods, probiotics, chrono nutritionEdition Thierry Souccar, 95 pages, 12.90 euros.
(2) Lætitia Proust-Millon is a dietitian nutritionist and author The Big Book of the Anti-Inflammatory DietEditions Leduc, 378 pages, €18.

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