Why Bloating Happens
Bloating has to be the most common gut symptom we hear people report. And this isn’t surprising — because bloating is normal.
You eat, food travels down via the oesophagus, gets tossed around in your tummy, and makes its way to your small and then large intestine, where your gut bacteria have a feeding frenzy (providing you supplied them with their favourite food — fibre).
These gut bacteria also produce gas as a byproduct of their meal times (while also producing other compounds that benefit your health!).
So… we’ve got a bunch of organs, some food in the mix, and some unashamedly gassy gut bacteria. It’s all gotta go somewhere — and you’re going to see it!
If you have a smaller frame or a bigger meal, it may be even more obvious. Your body is doing what it has to do to keep you alive and healthy — and it definitely does not care about your flat stomach goals.
Why Bloating Isn’t Always About Food
Further to this, bloating is rarely a result of food alone. So please don’t let a little bloat make you restrict certain foods or food altogether.
Bloating is a healthy part of your digestive function, but there are factors that can make day-to-day bloating more significant or frequent.
Simple Tips to Reduce Day-to-Day Bloat
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Slow down and chew your food well — until it is a paste.
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Manage stress levels — stress is one of the most common causes of unexplained bloating; counselling, meditation, or yoga can help.
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Check in with your bowels — constipation can cause bloat. Eat your 5 veg and 2 fruit!
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Stop wearing tight clothing — gym clothes, tight corporate wear, or high-waisted jeans can all make it worse.
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Observe your meal size and fullness — large meals or eating until overfull may cause uncomfortable bloating.
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Exercise daily in some way — moving your body helps keep things moving!
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Reduce excess air intake — avoid drinking from straws, gulping food or drinks, and talking while eating.
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Limit sugar alcohols — found in chewing gum and many “sugar-free” products, these compounds may cause bloating and diarrhoea.
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Limit fruit to one portion per sitting — avoid drinking large portions via smoothies and juices.
When to Seek Help for Bloating
If you have mild, intermittent bloating and have tried the above — check in with your GP and a dietitian.
If you’re getting severe, ongoing, or painful bloating, that’s a different story altogether and should be investigated. There are serious conditions that can present with constant abdominal bloating and it should not be ignored.
Get More Gut Health Tips
If you experience regular bloating or just want to learn more about improving your gut health, we’ve got plenty of practical tips and nutrition advice waiting for you.
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