Bloating and Indigestion? Top Causes and Solutions

Every day, millions of people around the world experience feelings of bloating or indigestion. While the two ailments may have similar symptoms, they can be quite different.  This article will discuss potential causes of bloating and indigestion and natural ways to deal with them effectively.

This article has been medically reviewed by Dr. Charles Penick, MD 

 

Bloating and Indigestion Defined

Bloating is a condition where the belly feels swollen, filled with gas, or stuffed, typically after a meal. Bloating is associated with gastrointestinal issues, which may be caused by certain foods or an underlying condition. Also known as dyspepsia, indigestion is a condition where digestion is impaired.

Bloating Symptoms and Causes

Excessive belching or gas, feeling nauseous, protruding belly, and having a strong urge to have a bowel movement are common symptoms of bloating. Some describe bloating as having something trapped inside their stomachs. Common causes of bloating can include the following:

• Constipation
• Excessive consumption of soda or carbonated beverages
• Eating too fast
• Eating foods that cause gas
• Pregnancy
• Irritable bowel syndrome (IBS)
• Small intestinal overgrowth (SIBO)
• Gastroparesis (delayed gastric emptying)
• Excessive sitting

Indigestion Symptoms and Causes

Potential symptoms of indigestion include heartburn, nausea, bloating, abdominal pain, burping, and loss of appetite.

While bloating can be a health issue by itself, it can also be a symptom of indigestion. Indigestion may be caused by a variety of health issues:

• Peptic ulcer
• Inflammation
• Excessive alcohol intake
• Anxiety or depression
• Lactose intolerance
• Medications (antibiotics and NSAIDS)
• Food sensitivities
• SIBO
• Symptom associated with health conditions

Top Bloating Relief Tips

Decrease consumption of carbonated beverages. The bubbles in carbonated drinks can cause bloating and gas.

Slowly introduce fiber to the diet. If a person isn’t used to eating fiber-rich foods, these foods could cause gas and bloating. Adding them to the diet gradually helps the body adjust accordingly.

Stop chewing gum. Gum chewing can cause the swallowing of air, which can lead to bloating.

Eat slowly. Eating too fast or talking while eating could increase the amount of air in the gut. Gulping food can lead to overeating and swallowing of air as well.

Alcoholic beverages. Alcohol could irritate the stomach lining, potentially causing temporary bloating.

Avoid lactose. Individuals who are lactose intolerant are unable to digest the sugar in dairy products. Individuals who do not have the enzyme lactase tend to experience bloating or other symptoms such as nausea within 30 minutes to 2 hours after eating lactose.  Lactase deficiency is present in up to 15 percent of persons of northern European descent, up to 80 percent of blacks and Latinos, and up to 100 percent of American Indians and Asians. [1]

Eliminate gluten from the diet. Gluten is a protein found in wheat and other grains. Gluten consumption in those sensitive to the protein may trigger wheat allergies, celiac disease, and non-celiac gluten sensitivity. [2]

Top Indigestion Tips

Eat bland foods. Avoid spicy foods as they can irritate the stomach.

Don’t wear tight-fitting clothes. Tight clothes can increase pressure on the stomach, possibly pushing food into the esophagus.

Stop smoking. “a significant occurrence of overlap” between cigarette smoking and the gastrointestinal diseases gastroesophageal reflux disease (GERD), functional dyspepsia (FD), and irritable bowel syndrome (IBS). [3]

Relieve stress. Studies indicate stress can alter brain-gut interactions, which could lead to a variety of gastrointestinal disorders, such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), peptic ulcers, and GERD. [4]

Eat slowly. Eating slowly and chewing food thoroughly can help the body digest food easier and decrease the risk of indigestion.

Eat smaller meals, more frequent meals. Eating large meals can tax the digestive system. If suffering from indigestion, opt for smaller, more frequent meals consisting of bland foods.

Don’t lie down after eating.< Wait 2-3 hours after eating before going to bed.

Eating Tips For Bloating and Inflammation

Diet plays a key role in the formation and prevention of bloating and indigestion. Here are the top foods to consume for each:

Top Foods For Bloating	Top Foods For Indigestion
Bananas	Apples
Turmeric	Figs
Kiwi	Ginger
Ginger	Milk
Carrots	Apple cider vinegar
Apples	Lemon water
Pineapples	Boiled rice
Garlic	Bananas
Peppermint tea	Steamed veggies
Coriander	Yogurt
Kiwi	Apple sauce
Kefir	Teas (chamomile, ginger, dandelion)

 

Foods To Avoid For Bloating and Indigestion

 

A proper diagnosis is critical for bloating and indigestion. Foods that may be helpful for bloating may be harmful for indigestion. In addition, it’s important to know your body. For example, apples are considered a remedy for bloating, but they could cause gas if eaten in excess. In addition, high fiber foods are typically healthy, but could cause gas as well.

 

 

Worst Foods For Bloating	Worst Foods For Indigestion
Carbonated drinks, Beer	Fried foods
Beans	Red meat
Lentils	Carbonated drinks
Onions	Chocolate
Cruciferous Vegetables (broccoli, cauliflower, cabbage etc.)	Spicy foods
Barley, wheat, rye	Caffeinated beverages
Dairy products	Acidic foods

Natural Supplements For Bloating

In addition to eating a healthy diet and lifestyle changes, there are natural supplements available that can assist with treating bloating and indigestion.

Atrantíl – Bloating Relief And Everyday Digestive Health

Atrantíl relieves the abdominal discomfort and bloating that is caused by gas in the gut. Atrantíl is a nutraceutical, a fortified food or dietary supplement believed to provide medical or health benefits, in addition to its basic nutritional value. 

While most supplements just focus on treating symptoms, Atrantíl focuses on the root cause of bloating by neutralizing the bacteria that causes gas. This is accomplished in three key ways:

#1. The Peppermint Leaf (M. balsamea Willd extract) botanical calms and soothes the small bowel. This provides the other botanicals the opportunity to be most effective.

#2. Quebracho extract (a South American hardwood tree) are flavonoids that performs three important duties:

1. Soaks up hydrogen
2. Creates an unfriendly environment for archaebacteria, a bacteria that could promote the growth of disease
3. Weakens harmful cell walls

#3. Now that the archaebacteria has been weakened, the antibacterial Conker Tree extract (Horse Chestnut) binds its enzyme, which stops the production of methane.

Atrantíl is often used to treat Irritable Bowel Syndrome (IBS) and Small Intestinal bacterial Overgrowth (SIBO). It attacks gas-producing organisms and can be consumed along with foods that cause bloating. It is also an excellent choice for preventative maintenance to keep the small intestine healthy and functioning properly.

Systemic Formulas: #404 - BIND - TOXIN ELIMINATION

Bind - Toxin Elimination is another natural supplement that helps reduce bloating. It consists of activated charcoal, botanicals and humates (humic and fulvic acid). This powerful combination of ingredients prevents retoxification by binding to toxins and removing them from the body before they can be absorbed.

Other benefits of Bind - Toxin Elimination include the following:

• Doesn’t interfere with intestinal function or nutrient absorption
• Contains probiotics for leaky gut support
• Can lower toxic exposure by up to 60%
• Prevents viruses from attaching to cell membranes
• Traps pesticides, plastics, and herbicides in nonorganic foods
• Absorbs up to 300 times its weight in toxins

DesBio - Intestinal Restore

DesBio - Intestinal Restore helps ease bloating and support gastrointestinal health by soothing inflamed tissues, encouraging the healthy digestion of macronutrients and strengthening the intestinal lining. It also provides relief of constipation, bloating, inflammation, and other symptoms of leaky gut.

Summary

Every year, millions of people suffer from bloating or indigestion. By understanding the difference between the two ailments and potential causes, a person can learn how to effectively treat each health issue as well as prevent them.

 

Medical Disclaimer: This article is based upon the opinions of Revelation Health. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Revelation Health and associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Revelation Health encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

 

References:

[1] Daniel L Swagerty Jr, Anne D Walling, Robert M Klein. Lactose Intolerance. Am Fam Physician. 2002 May 1;65(9):1845-50. [PMID: 12018807]. https://pubmed.ncbi.nlm.nih.gov/12018807/<

[2] Anna Roszkowska, Marta Pawlicka, Anna Mroczek, (et al).Non-Celiac Gluten Sensitivity: A Review. Medicina (Kaunas). 2019 May 28;55(6):222. doi: 10.3390/medicina55060222. [PMID: 31142014] PMCID: PMC6630947.https://pubmed.ncbi.nlm.nih.gov/31142014/

[3] Yasuhiro Fujiwara 1, Makiko Kubo, Yukie Kohata, Hirohisa Machida, (et al). Cigarette Smoking And Its Association With Overlapping Gastroesophageal Reflux Disease, Functional Dyspepsia, Or Irritable Bowel Syndrome. Intern Med. 2011;50(21):2443-7. doi: 10.2169/internalmedicine.50.6012. Epub 2011 Nov 1. [PMID: 22041340]. https://pubmed.ncbi.nlm.nih.gov/22041340/

[4] Peter C Konturek , T Brzozowski, S J Konturek.Stress And The Gut: Pathophysiology, Clinical Consequences, Diagnostic Approach And Treatment Options. J Physiol Pharmacol. 2011 Dec;62(6):591-9. [PMID: 22314561]. https://pubmed.ncbi.nlm.nih.gov/22314561/