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As the holiday season kicks into high gear, many find themselves enjoying festive feasts with family and friends. Along with the delicious meals, however, comes a familiar discomfort for many: bloating.
Dr. David Szafron, a gastroenterologist at Baylor College of Medicine, offers insights into what causes bloating, which foods are likely culprits, and when it’s time to consult a doctor.
What is Bloating?
Bloating is defined as a sensation of trapped gas, fullness, or abdominal pressure. According to Dr. Szafron, it can last anywhere from a few minutes to several hours, depending on the underlying cause.
While occasional bloating is normal, it can sometimes signal issues that require attention. “Some of the most common causes include certain foods, medications, imbalances in gut bacteria, changes in gut motility, prior surgeries, constipation, and disorders of gut-brain interaction,” Szafron explained in a Baylor news release.
Food Triggers: Lactose and Fructose
Certain foods are notorious for causing bloating. Two major offenders are lactose and fructose, Szafron noted.
“As we age, many of us lose the enzymes needed to effectively digest these carbohydrates, which can lead to bloating,” he said. Foods high in these compounds include:
- Vegetables: Asparagus, cauliflower, garlic, onions, and mushrooms.
- Fruits: Apples, cherries, mangos, peaches, pears, and watermelon.
- Dairy Products: Cream cheese and cow’s milk.
- Other Foods: Wheat flour, pasta, beans, tofu, and cashews.
Even artificial sweeteners like mannitol, xylitol, and sorbitol can contribute to bloating, particularly in sugar-free candies and gums.
Managing Bloating
For those who experience bloating regularly, Szafron recommends starting with a food diary. Tracking meals and symptoms can help identify specific triggers.
Exercise and maintaining healthy bowel habits are also effective ways to prevent bloating. Physical activity stimulates the bowel and can alleviate discomfort. Additionally, eating smaller portions of trigger foods may reduce symptoms.
When to See a Doctor
While occasional bloating is harmless, Szafron advises seeking medical attention if it becomes frequent or severe. Red flags include:
- Persistent bloating more than once a week for several months.
- Symptoms accompanied by weight loss, vomiting, or intense pain.
“If bloating is impacting your daily life or causing significant discomfort, it’s important to see a doctor to rule out more serious conditions,” Szafron said.
This holiday season, savor the celebrations—but keep these tips in mind to avoid post-meal discomfort. If bloating persists, a proactive approach can help ensure it doesn’t interfere with your health and happiness.
