Why Bloating Occurs and Quick Fixes
Bloating, a sense of fullness or swelling in the abdomen, has various causes. From digestive issues to psychological factors, the reasons why bloating occurs are often multifaceted. Below, we explore six common causes and how to address them using both conventional medicine and Traditional Chinese Medicine (TCM) approaches.
As a certified Acupuncturist (R.Ac.) and Traditional Chinese Medicine Practitioner (R.TCM.P.) with over a decade of experience, I’ve helped countless clients address digestive concerns like bloating using a blend of TCM techniques and modern insights. My approach emphasizes individualized care, integrating acupuncture, herbal remedies, and lifestyle adjustments to tackle the root causes of bloating, ensuring long-term relief and improved digestive health.
Digestive Health & Weight Management: Understanding Why Bloating Occurs
1. Imbalance in Gut Microbiome
Your gut houses hundreds of different types of bacteria that play a crucial role in digestion and overall health. A bacterial imbalance, often caused by diet, antibiotics, or stress, can increase gas production and cause bloating. Addressing this imbalance with probiotics, dietary changes, or even specific herbal remedies can help restore gut harmony.
2. Slow Intestinal Transit
Slow digestion, common in irritable bowel syndrome (IBS), can cause food to linger, leading to gas buildup and bloating. TCM views this as a disruption in the Spleen and Stomach meridians, which can be supported with acupuncture, herbal treatments, and dietary adjustments aimed at promoting better digestion.
3. Poorly Absorbed Carbohydrates
Some carbohydrates, like those in beans, onions, and certain fruits, ferment in the colon, causing gas and bloating. This can be mitigated by following a low FODMAP diet, which limits foods that are high in fermentable carbohydrates. TCM might recommend avoiding raw or cold foods, which create internal dampness, exacerbating bloating.
4. Visceral Hypersensitivity
Some individuals have heightened sensitivity to sensations within the gastrointestinal tract, making them more prone to feeling bloated even with normal amounts of gas. Visceral hypersensitivity responds well to gut-brain therapies like acupuncture, which regulates sensitivity and alleviates symptoms.
5. Why Bloating Occurs From Stress
Stress, anxiety, and other emotional disturbances can have a direct impact on your digestive system, often manifesting as bloating. TCM links Liver Qi stagnation, caused by stress, to disrupted energy flow and digestive issues. Techniques like mindfulness, acupuncture, TCM herbs, and stress management exercises are recommended to help alleviate stress-related bloating.
6. Abnormal Gas Transit
In some cases, bloating is not due to excessive gas production but rather abnormal gas transit, where the body struggles to move gas through the digestive system efficiently. This can be exacerbated by physical inactivity or prolonged poor posture. Regular exercise, mindful posture, and stretching routines can promote better gas transit and reduce bloating.
What Remedies Are Proven To Help Bloating?
A study by Fifi et al. (2018) in Nutrients highlights the promise of various herbs and spices in treating functional gastrointestinal disorders, including bloating. Peppermint oil relieves abdominal symptoms by relaxing intestinal muscles and reducing bloating. Studies show enteric-coated peppermint oil prevents muscle spasms and effectively relieves bloating. Another notable remedy is Iberogast (STW 5), a combination of nine medicinal herbs, including peppermint, which provides rapid relief from gastrointestinal symptoms, often with noticeable improvements within minutes of ingestion. Turmeric’s anti-inflammatory properties help reduce gut inflammation, alleviating bloating linked to gastrointestinal disorders.
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Also ginger, known for its historical use in traditional medicine, has shown potential in managing bloating. Studies have demonstrated that ginger can stimulate gastric emptying and reduce symptoms like abdominal bloating in specific contexts, especially when combined with other herbs. Ginger’s positive effects on gastric motility may provide a complementary approach to managing bloating, especially when used alongside other proven remedies.
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Why Bloating Occurs: Managing Common Causes Holistically
Effectively managing bloating often requires a holistic approach that addresses the root causes rather than just the symptoms. Combining insights from both conventional medicine and TCM offer deeper insights into why bloating occurs. From there you can tailor a treatment plan that includes dietary adjustments, exercise, stress management, and acupuncture or herbal remedies to restore proper function and alleviate bloating.
Disclaimer: This blog post is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always consult with a healthcare provider before making any changes to your diet or supplement routine.
