Bloating is more than just a feeling; it’s a physical sensation of your stomach swelling, often accompanied by gas and fluid buildup that creates discomfort and a sensation of fullness. It can feel like you’ve suddenly gained weight around your midsection, making you feel heavy and uncomfortable.
This common symptom is often described as a sensation of fullness in the abdomen. Dr. Lin Chang, vice-chief of the Division of Digestive Diseases at UCLA’s David Geffen School of Medicine, notes that while bloating is incredibly common, it’s a complex issue to diagnose. “Bloating is such a common symptom that can be associated with multiple different diseases or disorders,” she explains, making it difficult to pinpoint the exact cause and less useful in specific diagnoses.
What Triggers Belly Bloating?
The reasons behind bloating can be diverse, stemming from a single issue or a combination of factors. These can range from simple dietary imbalances like insufficient fiber intake or food intolerances, to conditions like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO). In rare cases, bloating can even be a symptom of more serious conditions like colon cancer. While it’s crucial to rule out serious conditions, particularly through regular check-ups like colonoscopies (recommended from age 45 onwards), most instances of bloating are linked to common gastrointestinal issues. Constipation, a major contributor to gas and bloating, becomes increasingly prevalent as we age. The American Gastroenterological Association reports that approximately 16% of adults experience constipation, a figure that jumps to about 33% after the age of 60.
Experts highlight several age-related physiological changes that contribute to digestive problems. Sandra J. Arévalo Valencia, director of community health and wellness at Montefiore Nyack Hospital, explains, “With age, we produce less stomach acid, which is responsible for activating certain enzymes that help break down foods.” This reduction in stomach acid can lead to undigested food lingering longer in the stomach. “When these enzymes are not being activated and the food remains longer in the stomach, then there’s more gas that remains for a longer period of time in the digestive tract,” Arévalo elaborates.
It’s important to remember that individual reactions to food vary significantly. As Arévalo emphasizes, “Every person is different, and not everyone will have trouble with every food.” However, if you’re trying to identify dietary factors contributing to your bloating, consider these common food types known to cause bloating.
1. Dairy Products: Milk, Cheese, and More
Developing lactose intolerance later in life is a frequent occurrence, according to Arévalo. As we age, our bodies naturally produce less of the enzyme needed to digest lactose, the sugar found in milk and dairy products. This reduced enzyme production can lead to digestive discomfort. Beyond bloating, dairy digestion issues can manifest as gas, abdominal pain, and diarrhea. If you notice these symptoms after consuming milk, cheese, or other dairy items, lactose intolerance could be a primary cause of your bloating.
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