How to Relieve Bloating?

Do you also suffer from bloating after meals or during the day? If the answer is yes and you want to learn the causes of bloating and how to relieve it, keep reading!

What Is Bloating?

Gas produced by beneficial bacteria in our gut and stomach is always present in our bodies. This gas does not have a negative effect on our health.

The increase in gas production due to the change in the proportions of these bacteria causes bloating in the stomach and intestines. This excess gas causes tension in the digestive system, and since the nerve endings are more active, problems such as uncontrolled flatulence, frequent burping, irregularities in bowel habits, abdominal pain, chest pain, shortness of breath, and heart palpitations occur.

As a result of all these situations, our health and quality of life are adversely affected.

What Causes Bloating?

The Microbiome (Gut Microbiota)

There are many different bacteria associated with protein, fat, and carbohydrate metabolisms in the microbiome, which plays an active role in the digestive process. The presence, absence, types, and proportions of these bacteria directly affect the intestinal digestion of the foods we consume, the inability to digest them efficiently, and the emergence of unwanted intermediary products. Microbiome alteration, which manifests itself for different reasons including chronic diseases, aging, antibiotic use, and stress, can cause problems such as gas, bloating, or indigestion due to the body no longer being able to digest nutrients that could previously be digested.

Digestive System Problems

Diseases such as celiac disease, dyspepsia, irritable bowel syndrome, gall bladder diseases, gastritis, ulcers, constipation, stomach and intestinal cancers, and gastric hernia cause more gas accumulation in the intestines and stomach, increasing the complaints of bloating.

Food Allergies / Sensitivities

Some people may be sensitive to certain foods. When people consume foods to which they are sensitive, they may experience indigestion which leads to bloating.


Excess fluid accumulated in the body also causes bloating. High sodium (salt) consumption, sedentary lifestyle, and insufficient potassium consumption can cause edema, which leads to bloating in the stomach and intestines.


Stress, which has negative effects on overall health and the digestive system, can increase the complaints of bloating by preventing the regular functioning of the esophagus, stomach, and intestines.

Air Swallowing / Aerophagia

Swallowing excess air with meals makes it difficult for the body to discharge this gas. Therefore, it is very important to eat slowly.

Unhealthy Eating Habits

Excessive consumption of high-carb, low-fiber foods can cause bloating in the stomach and intestines.

How Is Bloating Eliminated?

In line with all the aforementioned factors, it seems necessary to increase the level of good bacteria in the intestines and to integrate sufficient and balanced eating habits into your life in order to eliminate bloating!

If you want to learn what would help with your bloating and how to eliminate bloating, you should first analyze the health of the bacteria in your microbiome so as to identify which foods make you bloated and which ones don’t.

In summary, include the foods you and your bacteria need in your diet and improve the quality of your life!

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