How common is bloating?

Bloating is a common symptom globally, affecting between 11% and 30% of people, depending on the country surveyed. This prevalence is similar in Singapore. There are multiple causes of bloating, but common factors include dietary and lifestyle habits:

Diet:

Singaporean cuisine is diverse, including many rich and spicy foods, deep-fried dishes, and sugary beverages. Certain foods, such as dairy in popular desserts, processed foods, and foods high in salt, can contribute to bloating.

Fast-Paced Lifestyle:

People with busy work schedules often eat quickly, which can lead to swallowing excess air and poor digestion, increasing the likelihood of bloating. Additionally, irregular meal schedules can contribute to bloating, as prolonged fasting may lead to larger meal portions, which can overwhelm the digestive system. Skipping meals can also cause the digestive system to slow down, making it harder for the body to process food efficiently.

Lactose Intolerance:

Many East and Southeast Asians, including Singaporeans, are lactose intolerant, which can cause bloating when dairy is consumed. With age, people may gradually lose the ability to digest lactose, even if they previously had no issues with it. Many may not realise this change, assuming they can still tolerate lactose (i.e. dairy products) as before.

Sedentary Lifestyle:

Physical inactivity can also contribute to digestive issues, including bloating, as people who sit for long hours may experience slower digestion and possible weight gain, which can contribute to the sensation.

Stress and Gut Health:

The fast-paced environment in Singapore can lead to stress, which affects the gut-brain connection and impacts digestion, which can contribute to bloating.

What can I do to help with bloating?

Several strategies can help manage and prevent bloating:

Watch Your Diet

• Avoid Gas-Producing Foods: Foods like beans, lentils, broccoli, cabbage, onions, and carbonated drinks can contribute to bloating. Limit Sugar Alcohols: Found in sugar-free snacks, sugar alcohols like sorbitol and mannitol can cause digestive discomfort.
• Reduce Salt Intake: High-sodium foods can lead to water retention, which may increase bloating.
• Eat Smaller, More Frequent Meals: Large meals can overburden your digestive system. Try eating smaller portions more frequently instead.

Increase Fibre Slowly

Gradual Increase: Fibre is beneficial for digestion, but too much too quickly can lead to gas and bloating. Increase fibre intake gradually and stay hydrated to help your body adjust.

Hydrate Regularly

Drinking water helps with digestion and reduces bloating, especially if you are increasing your fibre intake.

Manage Food Sensitivities

Identify Trigger Foods: Lactose, gluten, and other food intolerances can lead to bloating. If you suspect a food intolerance, an elimination diet or consultation with a nutritionist can help identify triggers.

Practice Good Eating Habits

Eat Slowly: Eating quickly can cause you to swallow air, which may contribute to bloating. Take your time and chew your food thoroughly.

Avoid Using Straws: Drinking through straws can cause you to swallow extra air, leading to bloating.

Stay Active

Light exercise, like walking, can stimulate digestion and help relieve bloating.

Consider Probiotics

Probiotics can support a balanced gut microbiome, which may help reduce bloating for some people.

Try Herbal Teas

Teas like peppermint, ginger, and chamomile are known for their digestive benefits and may help reduce bloating.

When should I see a doctor for bloating?

While occasional bloating is common, but certain symptoms may suggest it is time to consult a healthcare professional. Here are some guidelines:

Persistent or Severe Bloating

If bloating is constant or gets worse over time, it may indicate an underlying issue like irritable bowel disease (IBS), celiac disease, or a digestive disorder that needs medical attention.

Bloating with Other Symptoms

Seek medical attention if bloating is accompanied by severe abdominal pain, vomiting, diarrhoea, unexplained weight loss, fever, or blood in stools, as these may signal a serious issue.

Unexplained Weight Loss

If you experience weight loss along with bloating and other digestive symptoms, it could be due to malabsorption issues or other gastrointestinal conditions.

Loss of Appetite or Difficulty Eating

If bloating leads to a loss of appetite or early fullness, it may indicate a condition like gastroparesis (delayed stomach emptying) that requires assessment.

Changes in Bowel Habits

If bloating is accompanied by new, persistent changes in bowel movements (constipation, diarrhoea, or irregular patterns), consult a doctor.

Heartburn or Acid Reflux

Chronic bloating with heartburn or acid reflux could indicate gastroesophageal reflux disease (GERD). A doctor can provide management options and determine if further testing is needed.

Family History of Gastrointestinal Issues

If you have a family history of gastrointestinal conditions, such as colon cancer or celiac disease, bloating symptoms should be discussed with a healthcare provider to rule out related conditions.

Menstrual Changes (for Women)

For women, frequent bloating combined with changes in menstrual cycles or pelvic pain could point to gynaecological conditions like ovarian cysts or endometriosis and should be evaluated.

While bloating is often benign, these red flags can sometimes indicate conditions that require medical attention.