With the festive season approaching, it is inevitable to indulge in feasts with family and friends. However, an uncomfortable side effect often accompanies these ceremonies: swelling. Dr. David Szafron, gastroenterologist at Baylor College of Medicine, shares insights on the causes of bloating, common food triggers, and practical tips for reducing it.

What is bloating?

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

Common causes of swelling

Many factors contribute to inflammation, including:

– Foods and digestion: Certain foods and how our body processes them can cause inflammation.

– Medications: Some medications can disturb gut bacteria or slow down digestion.

– Gut imbalance: Changes in gut motility or bacteria, constipation and prior surgery may play a role.

– Gut-brain disorders: Increased sensitivity in the nerves of the gut can increase symptoms of inflammation.

Foods That Trigger Inflammation

The two primary culprits, lactose and fructose, often cause bloating. “As we age, many of us lose the enzymes needed to effectively digest these carbohydrates, which can lead to inflammation,” says Dr. Szafron.

Here is a list of foods that can contribute to bloating:

-Fruits: Apple, cherry, mango, pear, peach, 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 options: oat milk, soy milk and tofu.

– Nuts: Cashews and pistachios.

– Artificial sweeteners: mannitol, xylitol and sorbitol.

How to Manage Inflammation

If you experience occasional bloating, simple adjustments may provide relief. Dr. Szafran suggests keeping a food diary to identify patterns and spot 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, inflammation can be significantly reduced by making lifestyle changes:

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

– Exercise: Physical activity stimulates the bowels, improves digestion and reduces inflammation.

– Stay hydrated: Drinking water aids digestion and prevents constipation, a common cause of bloating.

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

– Probiotics: Including probiotic-rich foods like yogurt or supplements can help balance gut bacteria.

When to see a doctor?

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

Get the latest news live on Times Now with breaking news and top headlines from around the world.