Bloating is a common but frustrating issue that leaves many feeling uncomfortably full, as if a balloon has taken residence in their stomach. While bloating and stomach distension are often used interchangeably, they are distinct conditions. Bloating refers to the sensation of fullness and pressure in the abdomen, while distension is the physical expansion of the stomach, which can make it appear larger than usual.
Dr. Megan Rossi, founder of The Gut Health Clinic, explains that bloating is often caused by an imbalance in the gut-brain axis, a condition known as abdomino-phrenic dyssynergia. Normally, after eating, the diaphragm relaxes while the abdomen contracts to prevent excessive distension. However, in individuals with this condition, the opposite occurs, making bloating a persistent issue.
Understanding why bloating occurs varies from person to person. Dr. Rossi has identified 22 key lifestyle and dietary factors that contribute to bloating. If you frequently suffer from this issue, finding relief requires trial and error.
What Causes Bloating and How to Fix It?
1. Fibre Imbalance
A diet that’s too low or too high in fibre can cause bloating. Fibre feeds gut bacteria, which produce gas. Sudden increases in fibre intake, particularly insoluble fibre, can lead to excessive gas production. Fix: Introduce fibre gradually. Soluble fibre sources like psyllium husk or flax seeds are gentler on the gut. Start with a teaspoon per day, increasing slowly. Drink plenty of water to aid digestion.
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2. Food Sensitivities
Certain foods, particularly high-FODMAP ones like onions, garlic, lentils, and sweetcorn, can trigger bloating in sensitive individuals. Fix: Work with a dietitian to identify sensitivities. A low-FODMAP diet followed by slow reintroduction can help pinpoint specific triggers.
3. Tight Clothing
Wearing restrictive clothing, such as tight jeans or waistbands, can exert pressure on the stomach, making bloating worse. Fix: Opt for looser-fitting clothing to allow proper digestion and avoid compressing the abdomen.
4. Eating Too Quickly
Rapid eating leads to excess air intake, increasing bloating and discomfort. Fix: Chew food thoroughly and eat slowly. Smaller, frequent meals can prevent gas build-up and aid digestion.
5. Hormonal Changes
Menstrual cycles and menopause can lead to bloating due to water retention and slower bowel movements. Fix: Gentle exercise, like walking or yoga, can help stimulate digestion and reduce fluid retention.
6. Stress and Anxiety
Stress triggers the release of cortisol, which slows digestion and leads to bloating. Fix: Practice relaxation techniques such as deep breathing, meditation, or yoga. Peppermint oil capsules and tea can relax gut muscles and reduce bloating.
7. Carbonated Drinks
Sodas and sparkling water introduce gas into the digestive system, leading to bloating. Fix: Swap fizzy drinks for still water or herbal teas.
8. Artificial Sweeteners
Sorbitol and xylitol, found in sugar-free gum and diet drinks, are difficult to digest and cause gas. Fix: Avoid artificial sweeteners and opt for natural alternatives like honey or stevia.
9. Lactose Intolerance
Many adults struggle to digest lactose, the sugar found in dairy products, leading to bloating and gas. Fix: Try lactose-free dairy or plant-based alternatives like almond or oat milk.
10. Gluten Sensitivity or Coeliac Disease
Some individuals are sensitive to gluten, while others have coeliac disease, an autoimmune reaction to gluten that damages the gut. Fix: Get tested for coeliac disease and experiment with a gluten-free diet if symptoms persist.
11. Small Intestinal Bacterial Overgrowth (SIBO)
An overgrowth of bacteria in the small intestine can lead to excessive gas production and bloating. Fix: Seek medical advice for testing. Antibiotics or a special diet may be required.
12. Constipation
Slow bowel movements trap gas in the digestive system, causing bloating. Fix: Increase water and fibre intake, and engage in regular physical activity.
13. Overeating
Consuming large meals can overwhelm the digestive system, leading to bloating. Fix: Eat smaller portions more frequently and stop eating before feeling overly full.
14. Dehydration
Lack of water can slow digestion and cause bloating. Fix: Drink at least 2 litres of water daily and avoid excessive caffeine or alcohol.
15. Poor Gut Microbiome
An imbalance in gut bacteria can lead to fermentation and bloating. Fix: Introduce probiotic foods like kefir and kimchi gradually to support gut health.
16. Chewing Gum
Chewing gum causes excess air intake, leading to bloating. Fix: Reduce gum consumption and opt for fresh breath alternatives like mint tea.
17. Sitting for Long Periods
Inactivity can slow digestion and lead to gas build-up. Fix: Take regular breaks to walk around and stretch.
18. Acid Reflux Medication
Proton pump inhibitors (PPIs) can lead to bacterial imbalances and bloating. Fix: Discuss alternatives with your doctor and explore dietary adjustments.
19. Low Stomach Acid
Insufficient stomach acid can hinder digestion and cause bloating. Fix: Consider digestive enzyme supplements or consume apple cider vinegar before meals.
20. Coffee on an Empty Stomach
Caffeine can irritate the gut lining, leading to bloating. Fix: Drink water before coffee and eat a small meal first.
21. Lack of Sleep
Poor sleep affects digestion and gut motility. Fix: Prioritize 7-9 hours of quality sleep each night.
22. Food Additives and Preservatives
Processed foods contain additives that can disrupt gut health and cause bloating. Fix: Stick to whole, unprocessed foods as much as possible.
Frequently Asked Questions
Can I take tablets for bloating? Over-the-counter remedies like Buscopan or Colofac can provide short-term relief, but they don’t address the root cause.
Are bloating remedies sold online safe? Many online products lack scientific backing. Be cautious and consult a healthcare provider before use.
Are there supplements that help with bloating? Peppermint oil and psyllium husk have evidence-based benefits in relieving bloating. Peppermint oil relaxes digestive muscles, while psyllium husk promotes bowel movements.
Bloating is often the result of a combination of factors, but with careful attention to diet, lifestyle, and gut health, it can be managed effectively. If persistent bloating continues despite lifestyle adjustments, seek medical advice to rule out underlying conditions.
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