We've all experienced that moment when we need to loosen our belts after a big roast dinner because of bloating. But let's be honest, bloating is something that happens to everyone.
If you're wondering why it happens and how to keep it in check, you're in the right place. Our Scientific Communications Executive and Registered Nutritionist, Róisín Pichon, is here to spill the beans on everything you need to know!
What is bloating and why does it happen?
Bloating is that all-too-familiar feeling of fullness, tightness, or heaviness in your belly, sometimes accompanied by trapped wind or tummy aches [1]. It's a common issue, usually caused by a build-up of gas in your digestive system.
The good news? Bloating is typically short-lived, lasting anywhere from a few hours to a few days as your body processes and digests what you've eaten.
How does your diet play a part?
What—and how—you eat can be a major factor in why bloating happens. It's not just about the foods you choose, it's also about your eating habits.
Here are some common culprits behind bloating:
- Eating too quickly and swallowing air
- Consuming lots of cruciferous veggies like broccoli, cauliflower, or brussels sprouts, or pulses like lentils and beans
- Increasing your fibre intake too quickly or not getting enough fibre
- Not drinking enough water
- Drinking a lot of carbonated or fizzy drinks
- Overeating
PS. Check out our gut-friendly recipe guides right here!
Bimuno prebiotics can be a great way to support the gut, as they act like fertilisers that feed beneficial bacteria that already live in the gut, helping them to grow in numbers[2].
What can you do to reduce bloating symptoms?
Practicing mindful eating.
Sit down, put away your phone, and enjoy your meal without distractions. Chew your food well and take your time—this helps reduce the amount of air you swallow.
Increase your fibre intake gradually
When people are told to up their fibre intake, they often rush in, trying to hit the recommended amount all at once. But our digestive systems need a little time to catch up with these changes. So, taking it slow and steady can help you avoid unpleasant side effects like bloating.
Consume plenty of fluids
This is especially important when increasing your fibre intake. Fibre needs fluids to be properly digested. Without enough fluids, fibre can lead to dry, bulky stools that cause constipation and bloating.
Skip the fizzy drinks
Drink water or herbal teas instead of carbonated drinks to avoid extra gas in your gut.
Get plenty of exercise
Exercise helps reduce bloating by keeping your digestive system moving. Even light activities like walking, yoga, or stretching can make a big difference!
Identify triggers
Keeping a food diary can be a handy way to spot any specific foods that might be causing your bloating.
Be mindful of FODMAPs
FODMAPs are a type of fermentable carbohydrate that can sometimes be a bit challenging to digest, especially for those with sensitivities[3]. You'll find these carbohydrates in a range of foods, including –
- Vegetables like broccoli, kale, cauliflower and cabbage
- Fruits such as apples, apricots and cherries
- Picked and fermented foods like sauerkraut, kimchi and kombucha
- Grain such as wheat, rye and barley
- Sweeteners and preserves
This isn't a complete list, and you likely don't need to cut out all of these foods entirely. Just reducing your intake or pinpointing which specific ones cause you discomfort might be enough to help ease your bloating.
Relax…
A little relaxation goes a long way. Spend 10 minutes a day doing something calming, like meditation, reading, or deep breathing. It can make a world of difference!
If bloating sticks around, keeps coming back, or causes serious discomfort, it's a good idea to check in with a healthcare professional, like a GP, to rule out any underlying issues.
[1] NHS (2022). Bloating. [online] nhs.uk. Available at: https://www.nhs.uk/conditions/bloating/.
[2] Lordan, C., Thapa, D., Ross, R.P. and Cotter, P.D. (2019). Potential for enriching next-generation health-promoting gut bacteria through prebiotics and other dietary components. Gut Microbes, [online] 11(1), pp.1–20. Available at: https://www.tandfonline.com/doi/full/10.1080/19490976.2019.1613124#d1e2101.
[3] Black, C.J., Staudacher, H.M. and Ford, A.C. (2021). Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis. Gut, [online] 71(6), p.gutjnl-2021-325214. Available at: https://gut.bmj.com/content/71/6/1117.abstract.
