Abdominal bloating is a common discomfort in women and can be related to various factors. In many cases, this feeling of abdominal distension may be a secondary symptom of digestive issues such as gas buildup, fluid retention, or intestinal inflammation. Additionally, certain digestive disorders or emotional factors, such as stress, can worsen this sensation.

In this article, you will learn about the main causes of abdominal bloating in women, the foods that can help combat it, and some key tips to reduce its impact on your daily life.

Main causes of abdominal distension

If you experience abdominal bloating day after day, it’s important to know that it can have different origins, ranging from digestive disorders to imbalances in the gut microbiota. While gas buildup, constipation, and fluid retention are the most common causes, other factors can also trigger this discomfort. Some of the main causes include:

Irritable Bowel Syndrome (IBS):

IBS is a digestive disorder that causes bloating, abdominal pain, diarrhea, or constipation. Its diagnosis can be challenging since it does not have a specific cause. It has been linked to food sensitivities, stress, or following an intestinal infection. To relieve symptoms, it is recommended to adopt dietary changes, healthy lifestyle habits, and stress management techniques.

Food Intolerances:

People with food intolerances, such as lactose, fructose, or sorbitol intolerance, may experience bloating due to difficulty digesting certain sugars. This leads to fermentation in the gut, producing gas and causing distension.

Crohn’s Disease:

This inflammatory bowel disease mainly affects the small and large intestines, causing chronic inflammation of the digestive tract walls. Common symptoms include inflammation, pain, diarrhea, rectal bleeding, and unintended weight loss.

Excess or Lack of Fiber in the Diet:

Fiber balance is crucial for digestive health. Excess fiber can increase gas production, while insufficient fiber slows intestinal transit, causing constipation and flatulence, leading to bloating.

Dyspepsia:

Also known as non-ulcer dyspepsia, it refers to common stomach discomfort without a well-defined cause. It may be related to gastroesophageal reflux, gastritis, or certain medications, causing heaviness, bloating, and upper abdominal burning.

Bacterial Overgrowth (SIBO):

SIBO occurs when bacteria overgrow in the small intestine, causing bloating, gas, acidity, and diarrhea or constipation. It may be related to prolonged antibiotic use, unbalanced diets, or immune system issues.

Foods to Combat Abdominal Bloating

Proper nutrition can help reduce bloating. Some helpful foods and tips include:

1. Consume soluble fiber: Oats, chia, and fruits like melon or blueberries, which are low in fermentable sugars and help regulate intestinal transit.

1. Avoid certain gas-producing vegetables and fruits: Cruciferous vegetables (broccoli, cauliflower, kale) or fruits like apples, peaches, and pears due to fructose and sorbitol content.

1. Increase omega-3 fatty acids: Found in salmon, sardines, mackerel, cod, walnuts, and flaxseed to help reduce inflammation.

1. Include fermented foods: Yogurt, kefir, kimchi, and sauerkraut support gut microbiota balance.

1. Natural infusions: Chamomile, ginger, or fennel have digestive and anti-inflammatory properties.

Tips to Reduce Stress-Related Abdominal Bloating

Chronic stress negatively impacts digestive health due to the connection between the nervous and digestive systems. A study published in Cell (2023) showed that stress hormones, like glucocorticoids, can trigger intestinal inflammation and affect gut motility, leading to bloating.

These hormones activate specific cells in the digestive system that, in response, trigger an uncontrolled immune reaction, generating inflammation and affecting intestinal motility. As a result, food moves more slowly through the intestines, which can cause a feeling of bloating and abdominal discomfort.

Some strategies to reduce stress-induced abdominal bloating include:

Practice meditation and mindful breathing:

Both activate the vagus nerve, which helps reduce stress and improve digestive function.

Maintain a regular exercise routine:

Regular exercise promotes the synthesis of metabolites associated with the growth of beneficial bacteria in the gut microbiota, while also improving digestive tract motility, reducing bloating.

Lower cortisol levels:

To reduce cortisol (the stress hormone), you can stay properly hydrated, organize tasks effectively, and adopt relaxation habits such as active breaks or hobbies that reduce tension.

Get more sleep:

Adequate rest is key for the regeneration of the digestive system. It is recommended to sleep 7 to 9 hours daily and maintain a consistent sleep routine.

Seek emotional support:

Having a support network, whether family, friends, or health professionals, can help manage stress effectively.

If abdominal bloating is persistent or interferes with your quality of life, it is important to consult a healthcare professional. A specialist can evaluate the possible causes and recommend a personalized treatment to relieve the symptoms you may be experiencing.

Frequently Asked Questions

Can an altered microbiota contribute to abdominal distension?

Yes, an imbalance in the gut microbiota can cause excessive fermentation and gas buildup, leading to bloating.

Do probiotics help reduce abdominal bloating?

Yes, probiotics can improve microbiota balance and reduce symptoms of abdominal distension.

What exercises can help combat a bloated belly?

Low-impact exercises such as yoga, walking, and breathing exercises can help improve digestive function and reduce bloating.

Sources:

Irritable Bowel Syndrome: https://medlineplus.gov/spanish/ency/article/000246.htm

Crohn’s Disease: https://www.janssencontigo.es/es-es/enfermedad-crohn/que-es?gad_source=1&gclid=CjwKCAiArKW-BhAzEiwAZhWsIKX0nzWoCQzuR3T_9gcl6r83dnrgl5KzRCW_upGlOqrOWDhUa8TOmBoCLEoQAvD_BwE

Excess Fiber: https://quierocuidarme.dkv.es/alimentacion/exceso-de-fibra-sintomas-y-consecuencias

Dyspepsia: https://www.mayoclinic.org/es/diseases-conditions/functional-dyspepsia/symptoms-causes/syc-20375709 /https://www.msdmanuals.com/es/hogar/trastornos-gastrointestinales/s%C3%ADntomas-de-los-trastornos-digestivos/dispepsia?ruleredirectid=756#Causas_v1533650_es

SIBO: https://www.clinicbarcelona.org/noticias/no-es-sobrecrecimiento-bacteriano-o-sibo-todo-lo-que-parece-ser /https://www.adninstitut.com/sibo-causas-sintomas-diagnostico-tratamiento-n-67-es

Diet for Gas: https://www.niddk.nih.gov/health-information/informacion-de-la-salud/enfermedades-digestivas/gas-tubo-digestivo/alimentos-dietas-nutricion

Herbal Infusions: https://www.eldiario.es/era/infusiones-liberar-gases-tripa-aliviar-dolor_1_10000787.html

Microbiota: https://microecologia.es/hinchazon-abdominal-que-no-desaparece-que-esta-ocurriendo/