Feeling bloated can be a potential day ruiner. From physical discomfort to an impact on confidence, the effects are never welcome – and it can be hard to know what the original cause even was. We’re here to help, giving you the background on bloating and helping you understand where the dreaded sensation could be coming from. We’ve also got some tips on how to remedy it, with both short term fixes and long term prevention tactics. Read on to find out more.
What is bloating?
Bloating happens when there is an excess of solids, liquids or gas in your digestive system – but too much gas and air is the most common root of the uncomfortable feeling. It tends to be temporary, and doesn’t pose any serious risk, but it’s still something worth preventing to keep your system running smoothly and your day going pain-free. Whether it’s accompanied with visible swelling or not, the feeling of pressure and discomfort can range from mild to quite severe, so it’s important to understand the causes and remedies to help your future self out. Let’s jump into it.
Most common causes
There are a few reasons why you might feel bloated – and a lot of them are completely avoidable. If you’re prone to bloating, pay attention to your habits to see if any of these causes could be the reason behind your discomfort. After all, prevention is better than the cure!
Swallowing too much air
From eating too fast, chewing gum, smoking, or drinking through a straw, there are various reasons why there might be a build-up of gas in your digestive system. If there’s too much air in your body, you might experience uncomfortable bloating if it takes a while to get released.
The food you’re eating
You may be eating foods that exacerbate the problem without realising. There are a few specific types of food – or potential intolerances – that might be causing you problems:
Watch out for intolerances
If you’re eating food that you’re intolerant to, your body won’t be able to break it down properly, and this may result in bloating. Lactose or gluten intolerances are common, so if you often feel bloated after eating these foods, it might be worth talking to your doctor to set up some tests.
Keep clear of carbonation
Carbonated drinks can lead to an excess of air in your digestive system, which can result in bloating if not released. If you’re prone to bloating and are partial to a fizzy drink every now and then (ok, every day), cutting down on your intake could be a good first step to preventing the problem.
Know your gassy foods
Foods that are especially high in fibre can lead to an increased production of gas, which can in turn lead to bloating. Beans, lentils and whole grains are examples of such foods, so keep to suggested portion sizes of these to avoid feeling uncomfortable afterwards.
Medical causes
Some causes of bloating are harder to control than keeping an eye on diet. If it’s a persistent problem for you, irrespective of what you’re eating, there may be an underlying medical cause behind the bloat and we would recommend you consult your GP,
Irritable Bowel Syndrome (IBS)
If you have IBS, you may suffer from bloating as a symptom. It may appear alongside other symptoms too, like constipation, diarrhoea, or cramping. If you often experience some or all of these, there’s a high chance IBS is the problem – time to identify your triggers and chat to your doctor about how to prevent flare-ups.
Hormonal changes
For women, bloating may be a monthly event, coming hand-in-hand with hormonal changes in their menstrual cycle. Increased water retention tends to be the cause here – and if this is the case, you may just have to bide your time and wait for the next stage or your cycle to come round. Be kind to yourself, and take it easy!
Mental health struggles
While they may stem from the brain, stress, anxiety and depression can have substantial effects on your physical body. If you’re experiencing a particularly stressful time in your life, or are struggling with poor mental health, this can materialise in your body as a variety of symptoms, including bloating.
How to get rid of it
We’ve put together some quick tips for you below, however we would also recommend you consult your GP for longer term solutions personalised to your individual needs.
Already bloated?
If you’re already experiencing bloating, there are a few things you can do to relieve the symptoms and get you back to your normal self faster.
Move your body
Physical activity is a great way to stimulate digestion and get things moving after a meal. It doesn’t have to be vigorous: a quick walk round the block or some relaxing yoga should be enough. Just choose something that’s achievable even while experiencing the discomfort of bloating – make it easy for yourself.
Massage abdomen
If it’s not too tender, a gentle massage on your stomach can help to relieve the symptoms of bloating. Use a body cream or oil, and run your hand with light pressure from your right hip bone up towards your ribcage, across to the left and down towards the other hip bone. This can encourage the intestines to do their thing and move the trapped gas.
Peppermint tea
Drinking a hot cup of peppermint tea after a big meal can be a great way to relieve bloating. It has a dual purpose: the hydration from the water will help flush excess sodium (often a cause of bloating) from the body, and the peppermint itself has been shown in research to ease the symptoms. The perfect digestif.
Not bloated yet?
Something even better than a bloating quick fix is never being bloated in the first place. Here’s some ways you may be able to prevent the build up of gas in your digestive system.
Stay hydrated
Aim for 8-10 glasses of water per day. This will keep the sodium levels lower in your body, reducing water retention and any consequent bloating. It also keeps you healthy in so many other ways, so a lack of bloating is just the tip of the self-care iceberg.
Small portions, smaller bites
Overeating and fast eating can be causes of bloating. So, if you find yourself bloated after most meals, try starting with a smaller portion and slowing down your pace. This will prevent your body from being overwhelmed by the volume of food it has to digest, and help you swallow less air while you munch.
Keep a food diary
Bloated after a lot of meals and still not sure why? Start keeping a diary of everything you eat, and note how you feel afterwards. Look out for patterns of when you’re feeling bloated, and you may be able to identify a potential intolerance that could be causing it. A log of how you react to different food types is a great thing to show your doctor if you’re after a diagnosis, so they can understand the full picture.
Take daily probiotics
Working on your gut health can do wonders for bloating and general digestion. We’d recommend adding a probiotic such as our Gut Love formula into your daily supplement routine to help cultivate the healthy bacteria living in your gut. They’re there to keep things running smoothly, and could always use a little boost – no matter how healthy you already are.
Bloating is never a welcome sensation. But with a little knowledge of what it is and what could be causing it, you may be able to quickly relieve the symptoms – or even prevent them occurring in the first place.
References
What’s causing my abdominal bloating, and how do I treat it? | Healthline
Why bloating happens and tips to debloat | Healthline
Bloated stomach | Cleveland Clinic