WHAT’S NORMAL AND WHAT’S NOT
Have you ever finished a wonderful dinner, settled into your favorite chair, and suddenly felt like someone had inflated a balloon inside your stomach?
Or perhaps you’ve enjoyed a spicy meal, only to experience that familiar burning feeling in your chest an hour later.
Welcome to the wonderful world of digestive discomfort!
Heartburn, bloating, and gas are among the most common digestive complaints. And as we get older, changes in our eating habits, medications, and digestive system can make these symptoms more noticeable.
The good news? Most occasional digestive discomfort is harmless and can improve with a few simple changes.
But here’s something I always told my patients: Just because a symptom is common doesn’t mean you should ignore it.
Let’s look at what’s happening inside your digestive system, what you can do about it, and when it’s time to call your doctor.
1. Heartburn: When Stomach Acid Goes the Wrong Way
Imagine your stomach as a container filled with food and digestive juices.
At the top is a ring of muscle called the lower esophageal sphincter. Think of it as a one-way valve. Its job is to let food enter your stomach and then close to keep stomach contents where they belong.
Sometimes that valve doesn’t close properly, allowing stomach acid to flow backward into your esophagus, the tube connecting your mouth to your stomach. That’s acid reflux.
Your stomach has a protective lining designed to handle acid. Your esophagus doesn’t have the same protection. The result? That familiar burning sensation behind your breastbone.
Common heartburn triggers
Different people have different triggers, but common ones include:
- Large meals, especially late at night.
- Fatty or fried foods.
- Coffee and alcohol.
- Chocolate and peppermint.
- Spicy foods, tomatoes, and citrus fruits.
- Lying down shortly after eating.
These foods don’t bother everyone. There’s no reason to give up your morning coffee if it doesn’t cause symptoms.
Dr. Mike’s Take: Pay attention to what triggers YOUR heartburn rather than following a long list of foods someone on the internet says you must avoid.
What actually helps?
Start with a few simple changes.
Eat smaller meals. Avoid lying down for two to three hours after eating. If you’re carrying extra weight, losing some may reduce pressure on your stomach and improve reflux.
For nighttime heartburn, try raising the head of your bed six to eight inches or using a wedge pillow. Simply stacking regular pillows usually doesn’t work as well.
If you smoke, quitting can also help.
Occasional heartburn may respond to an over-the-counter antacid or alginate product. More frequent symptoms sometimes require acid-reducing medicines.
However, don’t keep treating recurring heartburn indefinitely without discussing it with your healthcare professional.
Frequent reflux may indicate gastroesophageal reflux disease, or GERD. Persistent GERD can sometimes damage the lining of the esophagus.
2. Bloating: Why Does My Belly Feel Like a Balloon?
Bloating is that uncomfortable feeling of fullness, pressure, or swelling in your abdomen. Sometimes your belly actually gets larger. Other times, you simply feel swollen without any visible change.
Several things can cause it.
Gas production: Bacteria in your large intestine break down carbohydrates that weren’t fully digested earlier. This process produces gas.
Constipation: When stool moves slowly through your colon, you may experience fullness, discomfort, and bloating.
Swallowed air: Eating quickly, chewing gum, drinking carbonated beverages, and talking while eating can increase the amount of air you swallow.
Food sensitivity: Certain foods contain carbohydrates that are poorly absorbed and can produce extra gas.
Some people also have a more sensitive digestive tract. Even a normal amount of gas may cause uncomfortable bloating.
Foods that commonly cause bloating
Beans, lentils, onions, cabbage, broccoli, and certain whole grains can increase gas production.
Here’s the important part: many of these foods are excellent for your health! Don’t eliminate healthy foods simply because they occasionally make you gassy.
Instead, try smaller portions and gradually increase the amount you eat. Your digestive system may adapt over time.
If you’re increasing fiber, do it slowly over several weeks. Your gut bacteria need a little time to adjust to their new menu.
3. Gas: Everybody Has It!
Let’s address something people rarely discuss at the dinner table. Everybody passes gas. It’s a normal part of digestion, and passing gas roughly 10–20 times a day can be perfectly normal. There is considerable variation between individuals.
Most intestinal gas comes from swallowed air and the breakdown of food by bacteria in your colon.
The amount and smell depend on your diet, gut bacteria, and how your body digests certain foods.
Passing gas by itself is rarely a sign of serious disease. However, gas accompanied by persistent pain, diarrhea, constipation, or unexplained weight loss deserves attention.
Remember This: The goal isn’t to eliminate gas completely. That’s neither realistic nor necessary. The goal is to reduce discomfort and recognize meaningful changes in your usual pattern.
4. Lactose Intolerance: When Dairy Doesn’t Agree With You
Have you noticed that a glass of milk or a bowl of ice cream leaves you bloated and uncomfortable? You might have lactose intolerance.
Lactose is the natural sugar found in milk. Your small intestine produces an enzyme called lactase that breaks it down. As we age, some people produce less lactase.
When lactose isn’t properly digested, it travels into the colon, where bacteria break it down, producing gas and drawing water into the intestine.
The result can be bloating, cramps, gas, and diarrhea within a few hours of eating dairy.
Fortunately, you don’t necessarily have to abandon dairy. Try lactose-free milk, smaller portions, or yogurt with live cultures. Lactase enzyme tablets may also help.
Just remember to get enough calcium and vitamin D if you significantly reduce dairy products.
5. Could Your Medications Be Causing the Problem?
Here’s something that often gets overlooked.
Medications can contribute to digestive discomfort.
Certain blood pressure medications, anti-inflammatory drugs such as ibuprofen, and some sedatives can worsen reflux. Other medications and supplements may cause constipation, diarrhea, or bloating.
If your symptoms started shortly after beginning a new medication, talk with your healthcare professional. Don’t stop a prescribed medication on your own. Sometimes adjusting the dose, timing, or medication can make a difference.
6. When Is Digestive Discomfort NOT Normal?
Most occasional heartburn, bloating, and gas are not dangerous.
However, certain symptoms deserve medical attention.
Warning signs you shouldn’t ignore
- Difficulty swallowing or feeling like food gets stuck.
- Unexplained weight loss.
- Vomiting blood or material resembling coffee grounds.
- Black, tarry stools or blood in your stool.
- Persistent vomiting.
- New, persistent, or worsening abdominal pain or bloating.
- Heartburn that occurs frequently or doesn’t improve with treatment.
Source: National Institute of Diabetes and Digestive and Kidney Diseases.
Difficulty swallowing and unexplained weight loss warrant prompt medical evaluation. Vomiting blood or passing black, tarry stools requires urgent medical care.
One more important point: not every burning sensation in your chest is heartburn.
New or unexplained chest discomfort, especially with shortness of breath, sweating, or pain spreading to your arm or jaw, may indicate a heart attack. Call 911.
Don’t assume it’s just something you ate.
7. Five Simple Habits for a Happier Digestive System
Before buying expensive supplements or eliminating half the foods in your refrigerator, try these five changes.
- Slow down when eating. Chew thoroughly and avoid rushing through meals.
2. Watch your portions. Smaller meals can reduce fullness and reflux.
3. Take a short walk after meals. Gentle movement may help digestion and offers additional health benefits.
4. Keep a food and symptom diary. Track what you eat, when symptoms occur, and how severe they are.
5. Increase fiber gradually. Your gut bacteria need time to adjust.
You don’t need to change everything overnight. Pick one or two habits and see whether they help.
Dr. Mike’s Bottom Line
Your digestive system doesn’t have to work perfectly every day.
Occasional heartburn after a large meal, bloating after eating beans, or gas after drinking milk may simply reflect how your body handles certain foods.
But frequent, persistent, or worsening symptoms shouldn’t automatically be blamed on aging.
Small changes in what you eat, how you eat, and how you move can often make a big difference.
And when something doesn’t seem right, get it checked.
Your gut may occasionally complain. The trick is knowing when to listen.