Bloating is one of the most common gastrointestinal (GI) symptoms in the United States, with nearly everyone in the population having reported feeling this kind of abdominal pain at least once. Chronic bloating may affect as much as 16% to 31% of people, and 66% to 90% of those with irritable bowel syndrome (IBS). As with many other chronic health conditions, bloating often affects women more than men. (Source, Source)
Even though the etiology of bloating is complex, there has been extensive research into different therapies for this disorder, including magnesium supplementation. In this article we’ll explore the benefits of taking magnesium for bloating and more ways to help you beat the bloat!
The Symptoms of Bloating
For most people, abdominal discomfort is brief and will often ease itself over time. But for others, bloating can be a persistent, daily discomfort that negatively affects their everyday living. The most common symptoms of bloating are:
- gassiness
- trapped gas
- abdominal pressure
- fullness
Bloating can occur anywhere throughout the gastrointestinal tract and can even create a visibly distended abdomen. In addition to the abdominal pain, this kind of internal pressure and swelling can leave you feeling that you look “like a balloon.” (Source, Source)
What Causes Bloating?
There are several possible causes of this common GI complaint. The ones we’ll discuss today are swallowing air, carbohydrate malabsorption, disturbance in the gut microbiome, and existing health conditions. Let’s start from the top!
Swallowing Air
Excess gas commonly accumulates due to swallowing air, drinking carbonated beverages, eating fast, or even drinking out of straws. When air enters your stomach through your mouth, your body needs a way to expel it — burping is the standard process for removing this excess gas. Accumulation of gas in your stomach due to swallowing air can make you feel full and uncomfortable, but these gastrointestinal symptoms are entirely different from bloating due to the following causes we’ll be talking about. (Source)
Carbohydrate Malabsorption
Foods that are not completely broken down or absorbed in the small intestine, as may happen with those that are high in FODMAPs (which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — simply put, particular carbs that are poorly absorbed in the small intestine and cause symptoms of irritable bowel syndrome) get transported intact to the colon, or large intestine. There, gut bacteria metabolize and ferment the undigested food into short-chain fatty acids, carbon dioxide, gasses, and hydrogen. The gas produced by the colon’s gut bacteria leads to bloating symptoms. Foods that can cause these digestive issues include:
- lactose, found in dairy products
- fructose, found in fruit juice, table sugar, high fructose corn syrup, and maple syrup
- sorbitol, found in artificial sweeteners, candies, and gums
- legumes, such as beans, peas, and lentils, which are high in fiber
- complex carbohydrates, such as wheat
Difficulty in breaking down these carbohydrates can be attributed to carbohydrate intolerance, which occurs when your body does not produce enough enzymes to help digest the carbohydrate molecules. For example, if your body doesn’t produce enough of the enzyme lactase to break down lactose, a sugar found in dairy products, consuming it may lead to bloating, diarrhea, and gas.
Gut Microbiome Disturbance
Your gut microbiome is composed of millions of microorganisms living within your intestinal tract. These microbes play a vital role in your metabolism and overall health. Any disruption to your gut health — as may occur with a poor diet, antibiotic use, or illness — can dramatically influence how your gut functions, including production of excess gas. (Source, Source)
Health Conditions
Irritable Bowel Syndrome with Constipation
Apart from lifestyle factors, bloating can stem from pre-existing health conditions. Irritable bowel syndrome (IBS) is one of the most commonly diagnosed gastrointestinal disorders. People with IBS may experience diarrhea, constipation, or both. If you have IBS with constipation (IBS-C), you may experience more abdominal bloating because stool stays in the colon longer, giving bacterial fermentation the opportunity to produce excess gas. (Source, Source)
Autoimmune Disease
Celiac disease (CD) is an immune response that attacks your own intestines when stimulated by the presence of gluten. Therefore, a gluten free diet remains the only method of treatment for CD patients that is both efficient and secure in managing symptoms. However, if you follow a gluten free diet you need to be careful to include healthy amounts of fiber and micronutrients such as magnesium, as both are crucial in managing gassiness and bloating. (Source)
What Is Magnesium and Why Is It Important?
Magnesium is one of the minerals most essential to human biological function. It is involved in almost every vital biochemical and metabolic process within our cells. It acts as an essential cofactor to hundreds of enzymes, meaning they don’t work without it. Magnesium plays a crucial role in many physiological functions such as regulating sodium, potassium, calcium, blood pressure, muscle contraction, and heart rhythm.
Magnesium is also responsible for other cellular processes such as signaling pathways, bone development, neuromuscular function, energy storage and transfer, and glucose, lipid, and protein metabolism. A deficiency in magnesium can result in many chronic illnesses. (Source, Source)
How Does Magnesium Help Bloating?
Magnesium is known for its powerful laxative properties. It can work in 2 ways to help with bloating:
- Magnesium attracts water into the intestines. The increase in water helps soften stool and increases stool size so it moves more easily through the GI tract.
- Magnesium can help relax smooth muscles within the intestines and allows the stool to pass through the intestine smoothly.
Natural Sources of Magnesium
So now that we know how magnesium works in the body to reduce bloat, where can we find natural sources of magnesium? Luckily, what you eat and drink can provide you with this necessary mineral.
Water
You are likely to get about 10% of the recommended dietary allowance of magnesium from drinking tap water. The magnesium content of your tap water will vary based on where you live and how your water is sourced, with groundwater typically containing more minerals than surface water. Bottled water, especially spring water, generally tends to have low magnesium content. Bottled mineral waters, on the other hand, can help increase your magnesium intake in a highly bioavailable form, beyond what you naturally consume from tap water. Drinking hard water (meaning water that has high mineral content) may be a factor in reduced mortality — so grab a glass straight from the tap, or research your local water supply to learn more about your water’s minerality. (Source, Source, Source, Source)
Chlorophyll
A vital source of magnesium lies in chlorophyll, the green pigment in plants. This means leafy green vegetables are a great source of magnesium. (Source)
Other Sources
High Magnesium Foods
- leafy green vegetables, such as spinach and kale
- nuts and seeds, such as almonds and pumpkin seeds
- unprocessed cereals
Intermediate Magnesium Foods
- legumes, such as black beans and edamame
- fruit, such as avocados and bananas
- meat, such as chicken breast and beef
- Wild caught, fatty fish, such as salmon
Low Magnesium Foods
- dairy products
- processed foods
(Source)
Studies have shown that people in most industrialized countries, especially in the Western world, are deprived of natural magnesium. This is due in part to the increased consumption of processed food and bottled water with low magnesium levels, and lower consumption of leafy green vegetables that are a great source of magnesium. (Source, Source, Source)