You’ve prepared all week for an important board presentation. Then, minutes into your shpiel on a S$2 million plan to grow your company's business, you sense something else growing within you. Your stomach feels tight and bloated, and gas quickly rises through your gut and up your oesophagus, threatening to escape without warning. Burp alerts flash violently in your mind. With no way to excuse yourself, you try to suppress your belch (which you really shouldn't, as expelling excess gas build-up is your body's natural way to avoid feeling overly inflated). And then it happens!
The above may seem like a scene out of a sitcom. However, you may have found yourself in a similar situation where you were being “punished” with a bloated stomach, frequent burping and embarrassing “gas leaks” at the wrong time. Yes, I’m talking about abdominal bloating.
Abdominal bloating is something we’ve all experienced, but did you know that aside from common culprits like fizzy drinks, some of the habits you consider healthy could actually be causing your bloating episodes?
What is abdominal bloating and what causes it?
“Abdominal bloating” is used to describe the feeling of tightness, pressure or fullness in the stomach, due to gas build-up. It’s a common, mostly benign condition experienced across all ages, from young babies to the elderly. The discomfort of abdominal bloating is often accompanied by embarrassing noises like burps and farts. Thankfully, these episodes usually go away on their own after a while, without any intervention.
However, as gut health affects your overall well-being, you shouldn’t just stomach the bloating and wait till it passes (pardon the pun!). To learn about bloating causes, cures, and signs that those excessive burps and farts may mean something serious, I consulted Singlife’s panel specialist Dr Yim Heng Boon of Yim Gastroenterology Liver and Endoscopy Centre. Here’s a useful infographic of what I discovered.
Surprisingly, some of the things you do for your health could actually be bringing up that bloated feeling.
Meet some of the unusual suspects behind abdominal bloating:
- Gluten
Gluten is found in many sources of carbohydrates which is one of the main food groups we need to consume for a balanced diet. Wheat-based food like bread and pasta are some examples of foods with gluten, which can cause bloating and stomach issues if you’re intolerant.
- Dairy
Milk, cheese and yoghurt are all dairy sources, the calcium powerhouses that keep your bones strong. However, dairy contains lactose, and if you’re lactose-intolerant, i.e. you lack the enzyme needed to break down the lactose in dairy, you’ll experience wind and discomfort after consuming them.
- Medications
This came as a big surprise to me! Medicines are supposed to cure ailments, so you wouldn’t be so quick to point a finger at them when you’re feeling bloated, right? In fact, bloating is a side effect of taking common drugs like aspirin, antacids, certain multivitamins and bulk-creating fibre supplements.
- Salads
You must’ve heard before that you should fill at least half your plate with vegetables and fruits so you get adequate fibre and vitamins. If you’ve been doing that diligently, good on you! Loading up on salads might also be the cause of your bloating episodes. Ingredients in your salad bowl like beans, broccoli, brussels sprouts, cabbage and cauliflower are known gas-producers.
You should not have to give up your healthy eating habits due to gas problems, however. You can continue to enjoy things like dairy and veggies, but if you find that certain foods tend to trigger severe bloating episodes, avoid them. You can also keep in mind certain strategies to minimise bloating. Meanwhile, if it’s medication that’s causing abdominal discomfort, speak to your doctor for advice.
How can you beat the bloat?
Thankfully, you rarely ever have to rush to the doctor because you feel bloated. The discomfort can be easily remedied without medication. Try some of these strategies which focus on preventing gas build-up and offering quick relief.
Here are five ways to beat bloating:
- Eat meals at regular times
- Drink lots of water
- Up your intake of peppermint tea and yoghurt
- Try to have regular bowel movement
- Exercise regularly to keep your metabolism up (Incidentally, if you’re into running, check out this article on when to seek help for running pain.)
Wait… is there a link between abdominal bloating and cancer?
Few people would know this, but in very rare cases, the common bloated feeling we’ve all experienced can signal something more sinister, like cancer. If you’d like to know the truth about some of those things you’ve heard about cancer, read this article.
Feeling full and bloated and abdominal discomfort are some of the symptoms of stomach and intestinal cancers. Cancer cells can irritate these organs, causing fluid build-up in the abdominal cavity which can exert pressure on other nearby organs, resulting in bloating and pain.
In Singapore, colorectal cancer – cancer of the colon (the main part of the large intestine), rectum (the passage linking the colon to the anus) or both – is one of the most common cancers in men and women. (Side note: If you’re a guy and concerned about male cancer, check out this video on how to protect yourself from prostate cancer.)
3 most common cancers affecting men and women (2015 - 2019)
What should you do if you suspect your abdominal bloating may be a sign of a serious illness?
A gastroenterologist, who’s a specialist in the field of disorders and diseases of the digestive system, can perform a comprehensive evaluation to determine if bloating is due to cancer. If the doctor makes a cancer diagnosis, treatment will depend on the stage of the cancer.
- Early stage: An endoscopic resection, or removal of abnormal tissue from the digestive tract, without any need for open/keyhole surgery or chemotherapy is possible
- Advanced and intermediate stage: Surgical resection with/without chemotherapy may be necessary
So, when should you seek medical attention for abdominal bloating? Consult a specialist if…
- bloating continues for days or worsens
- bloating is associated with unintentional weight loss, changes in bowel habits, vomiting, abdominal pain or distension, blood in the stools or black stools – sharing this information with your doctor can help narrow down the causes for an accurate diagnosis
Abdominal wind is a common condition and rarely ever a sign of a serious health issue. Some of the unusual culprits include food that’s typically good for your health and common medicines. Knowing what these are helps you identify your wind triggers and take appropriate action. However, if the condition worsens and is accompanied by other symptoms, it’s always best to seek professional medical advice.
Notes
1. Source: Health Promotion Board, National Registry of Diseases Office, “Singapore Cancer Registry Annual Report 2020”, 23 December 2022.
