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With the festive season around the corner, indulging in feasts with family and friends is inevitable. However, one uncomfortable side effect often accompanies these celebrations: bloating. Dr David Szafron, a gastroenterologist at Baylor College of Medicine, shares insights on what causes bloating, common food triggers, and practical tips to alleviate it.

What is Bloating?

Bloating is the sensation of trapped gas in the abdomen, accompanied by fullness or abdominal pressure. Dr Szafron explains that bloating can last anywhere from a few minutes to several hours, depending on its cause.

Common Causes of Bloating

Several factors contribute to bloating, including:

- Foods and digestion: Certain foods and how our bodies process them can trigger bloating.

- Medications: Some medicines may upset gut bacteria or slow digestion.

- Gut imbalances: Changes in gut motility or bacteria, constipation, and prior surgeries can play a role.

- Gut-brain disorders: Increased sensitivity in the nerves of the gut may exacerbate bloating symptoms.

Foods That Trigger Bloating

Two primary offenders, lactose and fructose, often cause bloating. "As we age, many of us lose the enzymes needed to digest these carbohydrates effectively, which can lead to bloating," Dr. Szafron notes.

Here’s a list of foods that may contribute to bloating:

- Fruits: Apples, cherries, mangos, pears, peaches, and watermelon.

- Vegetables: Asparagus, cauliflower, garlic, onions, and mushrooms.

- Legumes and grains: Chickpeas, beans, wheat flour, and most pasta.

- Dairy: Cream cheese and cow’s milk.

- Plant-based alternatives: Oat milk, soy milk, and tofu.

- Nuts: Cashews and pistachios.

- Artificial sweeteners: Mannitol, xylitol, and sorbitol.

How to Manage Bloating

If you experience bloating occasionally, simple adjustments can provide relief. Dr Szafron suggests keeping a food diary to identify patterns and pinpoint triggers. For example, you may notice bloating after consuming certain high-fructose fruits or dairy products, which can help you decide which foods to limit.

Additionally, making lifestyle changes can significantly reduce bloating:

- Smaller portions: Eating smaller meals can prevent overloading your digestive system.

- Exercise: Physical activity stimulates the bowel, improving digestion and easing bloating.

- Stay hydrated: Drinking water aids digestion and prevents constipation, a common bloating trigger.

- Chew food thoroughly: Eating slowly helps avoid swallowing excess air, which can contribute to bloating.

- Probiotics: Adding probiotic-rich foods like yogurt or supplements can balance gut bacteria.

When to See a Doctor?

While occasional bloating is normal, persistent bloating that occurs more than once a week for months should not be ignored. Severe symptoms such as weight loss, vomiting, or intense pain may signal a more serious condition requiring medical attention.

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