Bloating occurs when the abdomen becomes visibly distended. Bloating may be accompanied by cramps and a physical feeling of fullness in the stomach.
Men often experience bloating as a result of increased gas in the abdomen, which can occur as a result of intestinal infections, intolerances to certain foods, or simply swallowing too much air while eating or chewing gum.
1. Trapped Gas
One of the most common causes of bloating in men is trapped gas, according to Cleveland Clinic. Intestinal gas is essentially air in the digestive system and is a natural by-product of digestion.
Typically, belching or farting releases gas, but when too much gas gets trapped in the gut, it can cause uncomfortable symptoms like cramping and bloating.
Trapped gas often occurs if you swallow too much air. This can happen when you eat too quickly, talk while eating, use a straw, or chew gum.
Drinking carbonated beverages can also cause gas, as the carbon dioxide bubbles get trapped in the digestive system, leading to bloating.
2. High-Fiber Foods
While beneficial for overall health, a sudden increase in high-fiber food intake can temporarily cause uncomfortable digestive symptoms like gas, bloating, and abdominal pain, according to Mayo Clinic.
The American Academy of Nutrition and Dietetics advises that men should aim for 28 to 34 grams of fiber per day. However, if you typically consume low amounts of fiber, increasing your intake to this amount quickly, like in a day or two, can be hard on your digestive system.
Instead, gradually increase your fiber intake over the course of a few weeks, recommends Mayo Clinic. High-fiber foods include most fruits and vegetables, legumes, whole grains, nuts, and seeds.
3. Contaminated Food
Viral gastroenteritis is an intestinal infection that can develop after consuming contaminated food or beverages or having direct contact with an individual who has the virus.
Viral gastroenteritis may cause abdominal cramps and pain, watery diarrhea, nausea, vomiting, muscle aches, a low fever, and severe bloating, according to Mayo Clinic.
Although commonly referred to as the stomach flu, viral gastroenteritis is not always caused by the influenza virus. Some of the most common viruses that cause viral gastroenteritis include rotavirus and norovirus, according to Johns Hopkins Medicine.
Because a virus causes viral gastroenteritis, antibiotics cannot treat it. The best treatment regimen involves increased fluid intake, bed rest, and avoiding irritating foods.
4. Food Intolerances
A food intolerance occurs when your digestive system has difficulty digesting certain foods, leading to symptoms like bloating and an upset stomach.
A food intolerance is different from a food allergy, which affects the immune system. A food allergy can cause hives, swelling, and shortness of breath. In severe cases, a food allergy can cause a life-threatening reaction called anaphylaxis, notes Cleveland Clinic.
One of the most common food intolerances is lactose, a natural sugar found in milk and dairy products. To properly digest lactose, the body must have significant amounts of the enzyme lactase.
A man who is lactose intolerant does not have enough lactase in his body. Because of this, lactose moves through his digestive system in its full form and causes a number of irritating symptoms, including bloating, abdominal pain, gas, diarrhea, and nausea.
Other common food intolerances include histamine and gluten. Histamines are naturally occurring chemicals in certain foods and drinks like cheese, pineapples, papayas, citrus fruits, processed meats, and wine.
Gluten is a protein found in grains like wheat, barley, and rye. Gluten intolerance is not the same as celiac disease, which is a type of autoimmune disease.
Again, these intolerances cause gastrointestinal upset, including bloating, when the trigger food is consumed.
You can avoid the symptoms of food intolerances by eliminating trigger foods from your diet.
5. Irritable Bowel Syndrome
Although irritable bowel syndrome (IBS) is more common in women, bloating in men may result from IBS, too. This disorder of gut-brain interaction causes a range of symptoms, from constipation and diarrhea to abdominal pain and bloating, according to Mayo Clinic.
Treatment typically involves limiting or avoiding foods that cause symptoms. Common trigger foods include dairy, carbonated beverages, processed foods, and caffeine, notes Johns Hopkins Medicine. A registered dietitian can help you identify which foods trigger your symptoms.
Some people with IBS are sensitive to FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPs are a group of sugars that aren’t absorbed properly in the gut, which causes bloating and other gastrointestinal symptoms, according to Monash University.
A low-FODMAP diet, in which these foods are eliminated over a period of weeks and then reintroduced, can help identify which foods trigger your symptoms. It’s best to follow a low-FODMAP diet with the help of a registered dietitian.
6. Celiac Disease
Celiac disease is a condition characterized by damage to the lining of the small intestine, resulting in the malabsorption of nutrients, according to MedlinePlus. In celiac disease, ingesting gluten causes this damage.
Symptoms of celiac disease can vary among individuals but generally include abdominal bloating, abdominal pain, constipation, decreased appetite, diarrhea, nausea, vomiting, and unexplained weight loss.
Celiac disease is a chronic condition, but following a gluten-free diet can reverse damage and avoid symptoms.
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