Do We Bloat More as We Age? Let's Find Out

Blogs04 Sep 2024

At some point, having a fuller belly that may visibly protrude outwards has made us all think we had a bloated stomach. We might have complained about it to our friends and used it as an excuse for our fluctuating weight too. But did you know that bloating is more complicated than that?

A common discomfort experienced by many, bloating is a condition in which your belly can feel tight and full mainly due to the presence of gas. Bloating is when your stomach feels swollen and it can be quite uncomfortable.

In this article, we’ll discuss the causes of bloating, how we can stop it and if it gets worse as we age.

Reasons for Bloating: Why Does It Happen?

Now that we know what is bloating, let’s dissect the reasons for bloating to understand this gastric problem better.

Gas

Too much gas can be extremely troubling and cause bloating in many people. Gas is a natural part of digestion, but excess gas can mean that something is wrong with your digestive system. But where does this mysterious gas come from?

These are gases that are produced by your gut bacteria in the intestines. During digestion, when the food reaches the intestines, gut bacteria feast on carbohydrates and break them down in a fermentation process. This releases intestinal gas which escapes through belching and can cause bloating. The presence of intestinal gas can point to a specific food intolerance or gastrointestinal (GI) disease.

Constipation

Occasional or chronic constipation is when there is a delay in bowel movement. This can cause the food digested to remain in the intestines for longer. When such delays occur for a prolonged time, your body expands to make space for all the pent-up waste in your intestines eventually leading to bloating.

Bowel obstructions

If it’s not your food trapped in your intestines, it could be tears, tumours and hernias in those digestive parts that may cause bowel obstructions and lead to bloating.

Motility disorders

Disorders related to the muscles or nerves can sometimes slow down the food in the digestive tract which could also lead to bloating.

Hormonal changes

If you’re a woman, you must have noticed that your stomach bloating occurs according to your menstrual cycle. Many women face bloating during menstruation. This could be due to the several hormones at play that may cause water retention, or slowing down and speeding up motility which causes gas and bloating.

So do we bloat more as we age?

Many adults could bloat for several reasons, but there is no proof as of now to establish that bloating increases as we age. However, we must keep in mind that with age, the process of digestion and muscle contractions can slow down which can lead to constipation and eventually bloating. We should also consider the adults who are suffering from obesity or other medical conditions and consuming medications that may cause bloating.

How to Manage Bloating?

Here are some tips to effectively manage bloating:

1. Eat Slowly:

Chewing slowly and eating mindfully can help us be present and understand when we are full. This can keep us from overeating and feeling bloated.

2. Increase Fibre Intake:

A diet high in fibre can aid in digestion and reduce bloating. Some high fibre foods to have are green leafy vegetables, apples, bananas, millets, oats, etc.

3. Notice the things that bloat you:

It’s possible that you are sensitive to certain foods, which may be the cause of your bloating. Try to observe what you eat and subsequently, how that makes you feel so that you can avoid those foods and bloat less often.

4. Try chewing mint leaves:

Naturally found mint leaves may be linked to aiding digestion and fighting bloating, so try chewing a few leaves to feel better.

5. Abdominal Massage:

Gentle abdominal massages can help stimulate digestion and reduce bloating.

6. Exercise regularly:

When you exercise regularly, it prevents water retention and helps move the bowels. It could also prevent sudden weight gain and overall help you avoid bloating.

7. Avoid excess salt:

Salt causes water retention in the body which can lead to bloating. Cutting down on very salty foods could help prevent bloating.

8. Reduce fatty foods:

Foods with high amounts of fat can be slow to digest which may cause bloating. Reducing your intake of such foods could help control your gastric problems.

9. Avoid Soda:

Carbonated drinks can increase gas in the system and cause a bloated stomach.

10. See a Doctor:

If bloating persists, it's important to consult a healthcare professional. It could be an indication of something more serious and treating it can only be done by a trained physician.

Conclusion

In short, bloating is the tightness and fullness you may sometimes feel in your belly. Its main causes are gas, digestive disorders, constipation, weight gain, and hormonal fluctuations. A bloated stomach can be a common issue for people from all age groups. It can be very common in Indian adults who have highly salty or fatty foods, don’t exercise often, consume less fibre, have sudden weight gains etc. but with the right habits and lifestyle changes, it can be managed effectively.

We hope this article helped you understand a bit about gas and bloating. For more such informational blogs on health, nutrition and ageing, explore Right Shift today! We are here for all things healthy ageing and can be your guide in this journey. While you’re at it, you must check out your health score on our platform to understand where you stand in the realm of health and how much farther you have to reach! This can help you establish personalised goals, and our free meal plan crator can create tailor-made meal ideas or use our plan for boosting digestive health so that you can achieve your health goals smoothly.