Bloating is a term that’s commonly used, but what does it actually mean? Before we launch into the reasons behind why you might be bloated, let’s look at what we’re actually talking about.
What is bloating?
An uncomfortable (and sometimes painful) feeling around the stomach area, usually described with ‘tightness’ or ‘swelling’ – like a balloon. There may be physical distention of the area, with or without excess gas present.
Some bloating is normal – it happens to all of us in varying levels of severity! It’s important to know we all have days where we get gassy (not the most comfortable thing to talk about, I know) – where it becomes an issue is if this bloating is causing severe pain, is ongoing or is impacting on your daily, work and social lives. If this is the case, we strongly recommend seeking assistance from your healthcare team.
So why do I get bloated?
Some of the causes may surprise you!
- Gas producing foods
This is a bit of a no brainer to start with – some foods just produce more gas than others! Things like carbonated drinks and chewing gum can lead to distention and cause discomfort. - Eating too quickly
Most of us are culprits of this – shovelling our meals down before we need to run out the door or off to the next meeting. Making sure we eat slowly and chew our foods properly can help avoid uncomfortable symptoms like bloating. - Constipation
Bloating may actually be an effect of constipation. Have a think about your toilet habits and whether this might be the case for you – keeping a record can be quite helpful for this. - Stress
A huge non-food cause of IBS symptoms (including gas and bloating) is stress. We know there is an incredibly strong link between our gut and brain (known as the gut-brain axis) and any level of stress can wreak havoc on our guts. - Intolerances
By now, many of us are aware that food intolerances can lead to nasty gut issues, including gas and bloating. FODMAPs account for a huge number of these intolerances. If you believe this may be the case for you, book in with a dietitian or discuss it with your healthcare team. If you have been diagnosed with an intolerance – good news, there are plenty of FODMAP Friendly certified foods to help you make the right choice for you! - SIBO
Presenting with similar symptoms to IBS, SIBO (small intestinal bacterial overgrowth) is a condition where the bacteria usually found in our large intestine (where we want it!) has travelled upwards in our gastrointestinal tract to our small intestine (where we don’t want it). Discuss treatment options with your healthcare team if this is affecting you.
Something to be aware of: if any gastrointestinal symptoms are impacting on your life and becoming a concern, it is most important to rule out conditions such as Coeliac Disease, Inflammatory Bowel Disease and some cancers.
How do we recommend you manage bloating?
- Minimise stress
Look into mindfulness and work some light exercise into your days. - Eat slowly
Place your cutlery down between each bite and chew each mouthful at least twenty times before swallowing. Also aim to space your meals evenly over the day to help avoid overeating. - Avoid soft / carbonated drinks or chewing gum if these are triggers for you.
- Avoid trigger foods (such as high FODMAP foods if you need to).
- Medications (always consult your doctor / healthcare team before taking any medications)
Where possible, we like to promote ‘food first’ – but in flare ups where bloating is unexpected and painful, over the counter options are available to assist with gas.
If your bloating is due to constipation, laxatives may be required to encourage bowel movements. Always discuss which laxative might be right for you as different types work differently in the body and as such, some might be dangerous for you.
Some intolerances occur as a result of your body lacking particular enzymes – a dietitian can suggest which ones you can take which might help your symptoms. - Ask for advice!
Your doctor and dietitian are there to help. We are all completely different and our guts are no different, so they deserve personalised care – book an appointment today to discuss your concerns and develop a tailored plan for you.
