Intestinal swelling can be caused by a variety of factors, including stress, poor diet, and lack of exercise. This situation not only leads to physical discomfort, but can also affect your mood.
To eliminate intestinal swelling, it is important to first review your daily life. Eat plenty of vegetables rich in dietary fiber to improve your intestinal environment and help reduce swelling. It is also important to stay hydrated. Drinking plenty of fluids, especially warm drinks, will help keep your body warm and keep your intestines functioning properly, helping to reduce swelling.
What is intestinal swelling
Intestinal swelling refers to a condition in which gas and fluid accumulate in the intestines, causing them to expand. This condition is often caused by poor dietary habits such as overeating or drinking too much, or indigestion. When the intestines do not function properly, the balance of the intestinal environment is disrupted, causing swelling.
Intestinal swelling not only causes physical discomfort, but can also worsen the intestinal environment. This can lead to symptoms such as constipation, abdominal pain, and fatigue, interfering with daily life.
If this condition persists, it can have a negative impact on your overall health, so it’s important to consciously incorporate methods to relieve intestinal swelling.
Symptoms of intestinal swelling
Intestinal bloating can cause a variety of symptoms, but one of the most common is bloating. Gas and fluid buildup in the intestines can cause abdominal distension and extreme discomfort. This feeling is often particularly pronounced after meals.
In addition, bloating often leads to constipation. Slower bowel movements can make defecation difficult, further causing discomfort.
Intestinal bloating can also be accompanied by abdominal pain. Irregular bowel movements can cause cramp-like pain. These symptoms can interfere with daily life, so early intervention is important.
If you’re experiencing these symptoms, it’s important to reassess your diet and exercise habits and focus on gut health. Small changes are a good place to start.
Causes of intestinal swelling
There are several causes of intestinal swelling, but the main factors are stress, diet, and lack of exercise.
First, it is widely known that stress affects intestinal movement. Prolonged mental stress and tension can disrupt the balance of the autonomic nervous system, slowing intestinal peristalsis and preventing intestinal movement, which can result in swelling.
Second, an unhealthy diet cannot be ignored. Frequently consuming high-fat or processed foods can put strain on the intestines, causing indigestion and making it easier for gas to accumulate. This contributes to intestinal bloating and swelling.
Finally, lack of exercise is also an important factor. Maintaining the same posture or sitting for long periods of time can reduce blood circulation and reduce intestinal function. Even simple everyday habits can cause intestinal swelling, so reviewing your daily life is the first step to resolving it.
Relationship with stress
Stress has a serious impact on intestinal health. Excessive stress disrupts the balance of the autonomic nervous system and impedes blood flow. Insufficient blood reaches the extremities, leading to insufficient intestinal movement and general fatigue and discomfort.
Stress also tends to lead to poor eating habits. People may try to relieve stress by overeating or turning to junk food, but this can have a negative impact on the intestines. In particular, meals high in fat and sugar, irregular eating and drinking, and alcohol before bedtime can interfere with normal digestion and cause further swelling.
The more stressed you are, the more important it is to consciously listen to your own stress, resolve it early, get plenty of rest, and maintain intestinal health.
The influence of diet
Diet is one of the major factors that significantly influences intestinal swelling. Food choices and intake volume, in particular, have a direct impact on the intestinal environment.
First, processed foods and diets high in fat and sugar impair digestion, leading to gas buildup in the intestines and bloating. Eat foods containing recognizable ingredients, such as vegetables, meat, fish, and fruit, rather than processed foods. A lack of dietary fiber, which is not found in processed foods, can hinder the smooth excretion of waste products from the intestines, causing blockages.
Conversely, a daily diet rich in vegetables and fruits promotes intestinal health. The dietary fiber contained in these foods promotes intestinal motility and cultivates beneficial bacteria, improving the intestinal environment. Fermented foods are also effective in maintaining a balanced intestinal flora. Try to actively include unprocessed foods, even if it’s just one meal a day.
As such, improving your diet is essential to reducing intestinal swelling. Eating a balanced diet will help maintain a healthy intestine and contribute to overall health.
Other factors
In addition to stress, diet, and lack of exercise, there are several other factors that can cause intestinal swelling.
First, there is the influence of hormonal imbalance. Women, in particular, experience hormonal fluctuations during their menstrual cycle, which can make the body more susceptible to retaining fluid. For this reason, many women experience intestinal swelling before their period or during pregnancy.
Chronic constipation can also cause intestinal swelling. When stool remains in the intestines, they expand, causing a feeling of swelling. This disrupts the balance of beneficial bacteria in the intestines, so making efforts to improve bowel movements is important to maintain intestinal health.
Furthermore, allergies and dietary restrictions can also affect the intestines. If certain foods do not agree with the intestines, they can cause inflammation, which in turn can lead to swelling. Taking these factors into consideration will help you find more effective measures.
Effects of intestinal swelling
Intestinal swelling can lead to a variety of health problems.
Effects on digestion and absorption
Intestinal swelling can have a direct impact on digestion and absorption. Slower intestinal motility means food isn’t digested and nutrients aren’t absorbed smoothly, which can lead to deficiencies in necessary minerals and vitamins.
Intestinal swelling also has a negative impact on the balance of intestinal bacteria. An increase in certain bad bacteria can further deteriorate the intestinal environment, causing chronic digestive problems. If the body continues to be unable to improve this condition, it can lead to chronic constipation or diarrhea.
Reducing intestinal swelling is therefore extremely important for normalizing digestion and absorption. It’s important to understand that stimulating intestinal function by reviewing your diet and exercising regularly is fundamental to maintaining good health.
Impact on immunity
The intestines play a vital role in the immune system. Many immune cells reside in the intestines, defending against pathogens and viruses that invade the body. However, intestinal swelling can weaken this immune function.
Intestinal swelling indicates an imbalance in the intestinal environment. When the intestinal flora is disrupted, harmful bacteria increase, preventing the intestines from functioning properly and weakening the immune system. A decrease in beneficial bacteria in the intestines also further reduces the function of immune cells, affecting the body’s overall immune system.
For this reason, to maintain intestinal health, it is important to consciously incorporate fermented foods and foods high in dietary fiber into your diet to increase the number of beneficial bacteria in your intestines. A healthy intestine improves your immune system, helping to maintain overall health. Aim to improve intestinal swelling and boost your immune system.
Mental health impacts
Intestinal swelling can also affect mental health. The intestines are so closely connected to the brain that they are sometimes called the “second brain,” and scientific evidence has shown that the intestinal environment influences psychological state.
The intestines are home to many nerve cells, which are closely related to stress and anxiety. Intestinal swelling can disrupt the intestinal balance and negatively affect the production of serotonin, the “happiness hormone.” This can make you more susceptible to depression and anxiety.
On the other hand, a healthy intestinal environment can improve stress tolerance and overall mental health. Therefore, eliminating intestinal swelling is important for maintaining mental health. It is important to make an effort to care for your intestines in your daily life.
Intestinal swelling can also affect mental health. The intestines are so closely connected to the brain that they are sometimes called the “second brain,” and scientific evidence has shown that the intestinal environment influences psychological state.
The intestines are home to many nerve cells, which are closely related to stress and anxiety. Intestinal swelling can disrupt the intestinal balance and negatively affect the production of serotonin, the “happiness hormone.” This can make you more susceptible to depression and anxiety.
On the other hand, a healthy intestinal environment can improve stress tolerance and overall mental health. Therefore, eliminating intestinal swelling is important for maintaining mental health. It is important to make an effort to care for your intestines in your daily life.
There are several ways to relieve intestinal swelling. The first important thing is to review your diet, then stay hydrated, and incorporate light exercise into your daily life.
dietary therapy
Diet is particularly important for relieving intestinal swelling. First, actively consume foods rich in dietary fiber. Vegetables, fruits, and whole grains promote intestinal movement and help relieve constipation. Komatsuna, spinach, bananas, and oatmeal are particularly recommended.
For example, for breakfast, having kiwi and yogurt, steamed vegetables, a boiled egg, and a warm drink will keep your intestines active throughout the day.
Next, incorporating fermented foods is also effective. Fermented foods such as yogurt, natto, and kimchi increase the number of beneficial bacteria in the intestines. It is a good idea to make it a habit to always include natto in your lunch. This will help improve your intestinal environment and reduce swelling.
It is also important to limit foods high in salt. High salt intake makes the body more likely to retain water, exacerbating swelling. For example, when eating grilled fish at dinner, avoid soy sauce and eat plenty of grated daikon radish. Eating a balanced diet can help reduce intestinal swelling. Why not take a look at your daily eating habits and keep these points in mind?
Adequate fluid intake
Adequate hydration is crucial for preventing intestinal swelling. Our bodies are made up of approximately 60% water, which supports various physiological functions. The intestines, in particular, require sufficient water to aid in food digestion and nutrient absorption.
It is generally recommended to drink approximately 2 liters of water per day, but this amount will vary depending on individual circumstances and activity levels. Hydration can be achieved not only through beverages but also through soups, fruits, and other sources. It is especially important to consciously consume more fluids in the summer and on hot days.
Also, caffeine and alcohol have a diuretic effect and dehydrate the body, so it is best to limit their intake. To maintain intestinal health, it is important to review your daily fluid intake and strive for a balanced diet. This will help prevent intestinal swelling and enable you to live a comfortable daily life.
The importance of exercise
Exercise plays a very important role in relieving intestinal swelling. Because the entire body is connected from the scalp to the soles of the feet, moving your body stimulates intestinal movement and improves digestive function. In particular, improved blood flow promotes intestinal function, which helps to reduce swelling.
You can incorporate light exercise into your daily routine without setting aside a special time. For example, aim to exercise for around 30 minutes at least several times a week.
Alternatively, simply doing five slow squats once a day while brushing your teeth can help improve blood flow. Daily walking and stretching are also ways to stimulate the intestines and incorporate exercise in a natural way. Flexibility exercises such as yoga can also help improve intestinal health.
Exercise can also help reduce mental and physical stress. Stress can have a negative impact on the intestines, so maintaining mental health is also important for intestinal health. By making an effort to exercise regularly, you can reduce intestinal swelling and achieve a healthy body.
Stress management
Stress is known to have a significant impact on intestinal health. When you feel stressed, your body responds in various ways, which can disrupt intestinal function. This disruption can contribute to intestinal swelling.
Stress management is essential for relieving intestinal swelling. First, it’s important to identify the causes of your own stress. It’s important to understand the factors that cause stress, such as work, relationships, and lifestyle habits, and take specific measures to address them. Repeatedly remembering or worrying about unpleasant things may be unknowingly slowing down your intestinal function. In such cases, have a private meeting to quickly identify the stress, decide what to do about it, and avoid worrying about it again. By doing so, you can at least prevent your intestines from becoming more inactive and protect them.
Relaxation techniques
Practicing relaxation techniques is very important to relieve intestinal bloating.
First, take a deep breath. Slow, deep breathing stimulates the parasympathetic nervous system, creating a relaxed state. Simply practicing deep breathing for a few minutes several times a day can help circulate fresh blood throughout your body.
Next, we recommend making time for a hobby. Doing things you enjoy can help change your mood and reduce stress. For example, make time for things you enjoy, such as reading or listening to music.
Bathing is also a way to relax. Taking time to soak in lukewarm water and relieve the fatigue of everyday life will refresh both your mind and body. Incorporating these relaxation techniques into your daily routine can help improve intestinal swelling.
Expert opinions and research findings
Many experts point to the effects of intestinal swelling. The intestines play an important role in the body, not only in digestion and nutrient absorption, but also in immune function. Intestinal swelling can impair these functions, potentially leading to a variety of health problems.
Recent research has also shown that intestinal health is closely linked to overall health. In particular, it is believed that swelling often occurs due to an imbalance in the intestinal flora. Medical institutions and experts emphasize the importance of diet and lifestyle habits that improve the intestinal environment.
Medical research results
Medical research into intestinal swelling has progressed in recent years, and the results have attracted attention. Many promising findings have been obtained, particularly regarding the impact of intestinal flora balance and diet on swelling.
For example, one study confirmed that consuming foods high in dietary fiber can reduce intestinal swelling. Dietary fiber increases the number of beneficial bacteria in the intestines and promotes digestion, which is thought to increase intestinal movement and improve swelling.
It has also been shown that a high diversity of intestinal flora helps maintain intestinal health. It is recommended to eat a diverse diet, and fermented foods in particular are said to have a positive effect on the intestines. These research findings may provide practical solutions for people suffering from intestinal swelling.
Summary
We’ve talked about ways to relieve intestinal swelling, so let’s summarize by reviewing the main points.
First of all, intestinal swelling is often caused by a variety of factors in everyday life. In particular, an unbalanced diet, lack of exercise, and stress are major contributing factors. By improving these, you can expect to see a reduction in swelling.
The key is to consume plenty of dietary fiber and stay hydrated. Also, incorporating light exercise will stimulate intestinal function and help to reduce swelling.
It’s important to consistently practice these measures, but if you don’t see much improvement in your physical condition despite trying them, you may want to consult a doctor as soon as possible about reassessing your intestinal environment.
The Gut Flora Transplantation Clinical Research Group has already performed over 690 cases of “gut flora transplantation,” a new procedure that does not require antibiotics and places less strain on patients. We also offer intestinal flora testing to determine your own intestinal flora. If you are interested in the current state of your intestinal flora or in improving your intestinal environment, please feel free to contact your nearest clinic.
Maintaining gut and mental health will improve the quality of your daily life and help you and your family live a healthy life.
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Supervisor: Dr. Hideaki Shima, Ph.D. in Agriculture (Symbiotics Co., Ltd.)
Release date: June 17, 2025
