Bloating is among those pesky realities of life—similar to unforeseen expenses, sudden showers, and illnesses that appear out of nowhere—that can quickly dampen your spirits or disrupt plans for enjoyment. While some people may only encounter bloating during festive meals like Christmas dinners or when indulging in additional slices of cake, others grapple with it persistently regardless of their healthy eating habits or active lifestyles.
Dr. George Goodchild, a consulting gastroenterologist at The London Clinic, states that "bloating is extremely commonplace." He explains, "While experiencing some degree of bloating occasionally is typical because it often accompanies the digestive process, certain elements may cause this feeling to persist or turn more challenging to alleviate." Despite how ordinary it might be, he acknowledges that people find it highly bothersome, adding, "At times, it can indeed lead to pain and discomfort, something everyone has experienced," according to Dr. Goodchild.
Below is a guide on alleviating your bloating, understanding why it may occur, and learning how to avoid it initially.
What is bloating?
In simple terms, bloating "feels like having an overly stuffed sensation, as though there’s a balloon inside your belly," explains Dr. Megan Rossi, who founded The Gut Health Clinic. It's important to distinguish this from distension, which refers to the visible outward expansion of your abdomen that occurs post-meal—think about needing to unbutton your trousers or appearing somewhat pregnant due to the enlargement.
They frequently appear together, yet each one can also occur independently and has distinct origins. While both might stem from constipation, bloating may particularly arise due to three additional factors within your system as stated by Dr. Rossi: excess gas, trapped gas, or an issue with your gastrointestinal tract. gut-brain axis This refers to how your brain interacts with your stomach, and it can be the reason behind conditions such as irritable bowel syndrome.”
Meanwhile, distention typically stems from overconsumption or gaseous bloating; however, chronic instances may have additional underlying factors. "One such factor is diastasis recti, wherein the abdominal muscles split apart—a condition many women encounter post-pregnancy and do not always completely recover from," clarifies Dr. Rossi. "As a consequence, every time they consume food, their belly protrudes outward, leading to an alteration in the appearance of their midsection."
A contributing factor is a disruption in the gut-brain connection known as abdomino-phrenic dyssynergia. As explained by Dr. Rossi, "Typically, following a meal, your diaphragm should relax while your abdominal muscles contract to avoid an overly full stomach." In individuals affected by this issue, however, these processes occur inversely, leading them to feel severely bloated from just consuming a single glass of water.
The reasons for these occurrences differ significantly from one person to another. "During my practice, I've identified 22 distinct mixtures of lifestyle habits and food allergies that can cause bloating," explains Dr. Rossi. "Individuals dealing with persistent bloating must find solutions through experimentation and learning what works best for them."
What leads to bloating and what can be done about it?
1. Insufficient fiber intake, or consuming too much of an inappropriate type
Dr. Goodchild points out that many instances of bloating are caused by constipation, which can often result from a diet lacking in fiber—or conversely having too much fiber—especially following a time of minimal fiber consumption. "Failing to consume enough" enough fibre This indicates that your digestive system struggles to move waste through, leading to constipation and trapping gas in your stomach. However, consuming excessive amounts of insoluble fiber can also result in constipation because such fibers increase stool bulk," he clarifies.
Fiber acts as nourishment for the microbes in your digestive system, and these microorganisms generate gas when consuming it. According to Dr. Rossi, "If you switch abruptly from a low-fiber diet to a high-fiber one, this can lead to bloating because your body isn't accustomed to processing such amounts. This sudden increase triggers heightened microbial action." She adds, "Such an abrupt change may result in excessive gas production, or the gas might accumulate in your intestines if you have experienced constipation prior to changing your dietary habits."
That's why specialists such as dietitian Lucy Kerrison wouldn't recommend constipated patients to start eating canned prunes right away. She clarifies, "When you abruptly consume a significant amount of fiber post-constipation, your digestive tract keeps fermenting this additional food which can exacerbate bloating."
Foods rich in natural probiotics such as kefir and kimchi Can enhance the well-being of your gut gradually over time. However, introducing many all at once might exacerbate issues by increasing gas in your stomach," according to Dr. Goodchild.
Instead of recommending that someone increase their fiber intake, I’d suggest adding a modest portion of soluble fiber to their diet to aid digestion since it isn’t broken down by the gut,” explains Dr. Goodchild. “It’s common for me to recommend incorporating one teaspoon of ground flaxseeds into their daily routine, gradually increasing to about two tablespoons each day. These can be mixed into morning yogurt, soups, or salads alongside increased fluid consumption. While improvements may not occur immediately, consistency should lead to noticeable effects within several weeks to a month.”
Psyllium husk, which is derived from the seeds of Plantago ovata plants native to regions around the Mediterranean, acts as a form of soluble fiber known for its strong laxative properties, according to Dr. Rossi. It frequently appears in various anti-bloating tea blends and is available as a dietary supplement. Additionally, gentle massage techniques along with practicing yoga may be beneficial since they aid in reducing stress on the intestines, explains Kerrison.
2. Food sensitivities
Bloating can be incredibly vexing 'due to how mysteriously it seems to occur,' " notes Dr. Rossi. "Individuals may observe that they become bloated following consumption of certain foods, typically those rich in fiber, such as chickpeas, and consequently eliminate these from their diet. This isn't what we'd recommend; these foods are beneficial to our health. The key is simply helping your digestive system adjust.
Frequently, the edibles that offer us the most health benefits tend to trigger sensitivity-induced bloating. "Onions, garlic, chickpeas, leeks, mushrooms, celery, lentils, corn—these items are incredibly nutritious and foster the proliferation of beneficial gut microbes," explains Kerrison. "In the long run, you shouldn’t eliminate them completely because doing so could lead to an unhealthy microbial balance."
According to Dr. Goodchild, these items are considered high FODMAP foods. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—compounds that the small intestine has difficulty absorbing, leading to potential digestive issues. This is particularly problematic for individuals with gastrointestinal disorders like irritable bowel syndrome, which impacts approximately one in every five people in Britain.
Nearly a third of adults in Britain experience sensitivities to at least one type of food, which may lead to issues like bloating, constipation, diarrhea, and abdominal pain for certain individuals. Fruit sensitivity is quite prevalent too. "I wouldn’t advise anyone to eliminate fruits from their diet," explains Dr. Rossi, "but many people struggle with digesting fructose."
It’s feasible to manage a delicate stomach. As Dr. Rossi notes, "I have yet to encounter a case where the patient couldn't learn to tolerate nearly every type of food." Collaborating with a dietitian to identify specific food intolerances can be beneficial. This approach often involves initially eliminating these foods temporarily and then slowly reintroducing them; for instance, starting with a spoonful of chickpeas per week and increasing the amount over time.
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People dealing with ongoing stomach troubles may be advised by their dietitian or nutritionist to follow a low-FODMAP diet. This approach, which includes reducing consumption of items rich in FODMAPs such as garlic, onions, apples, and dairy products, can ease IBS symptoms for about 86 percent of individuals. Typically, this dietary plan should be adhered to rigorously for between two to six weeks, after which a step-by-step reintroduction process takes place to pinpoint exactly which foods trigger digestion issues for each person.
3. A inflamed intestinal lining
Bloating can make your pants feel snug, but restrictive clothing might also lead to bloating, according to Dr. Rossi. "When the inside of your intestines get irritated, it can hold in more gases," she explains. "This irritation often stems from frequent stress or regularly wearing tight clothes."
When you're under stress, your body produces cortisol, which stops digestion as part of the fight-or-flight reaction. This continuous process causes your stomach muscles to contract repeatedly, potentially leading to inflammation and irritation of the intestinal walls. Chronic stress over prolonged periods may result in irritable bowel syndrome due to "communication issues" between your mind and digestive system, according to Dr. Rossi. Under these circumstances, "nerve endings within your gut get hypersensitive, so even small amounts of food might cause swelling," she explains.
Likewise, wearing snug pants may exert pressure on your abdominal muscles, making it more difficult for them to facilitate the passage of food and gases during the day. Opting for roomier clothing and alleviating stress via methods such as deep breathing and mindfulness practices might aid in minimizing bloat. Such respiratory exercises not only encourage smoother digestion but also ease tension and nervousness.
Peppermint oil capsules and peppermint tea, which "can ease constricted muscles," according to Dr. Rossi, may assist with alleviating cramps, discomfort, and gas accumulation for numerous individuals; this benefit has been substantiated by several thorough scientific studies. studies Applying a hot water bottle or a heat patch might also alleviate this type of bloating since "it can boost blood circulation in the region and assist your muscles in relaxing," according to Dr. Rossi.
It would be prudent to steer clear of having coffee on an empty stomach early in the morning since caffeine might exacerbate gastrointestinal issues. "Starting with a glass of water is preferable, but ideally you should eat breakfast first because that puts less strain on your digestive system," advises Kerrison.
4. Eating too quickly
Not only does our choice of food affect bloating, but so does the way we eat. According to Dr. Goodchild, "Eating rapidly causes you to ingest additional air, contributing to bloating." He further explains, "Inadequate chewing leads to poorer nutrient absorption, providing less material for your digestive system to process, which may result in increased fermentation and greater gas generation within your stomach," as stated by Dr. Rossi.
Kerrison suggests that the solution is merely to chew more extensively. He states, "By chewing your food thoroughly and consuming smaller, more frequent meals instead of larger, less regular ones, you can decrease bloating. This allows your stomach to empty faster." Doing so doesn’t just prevent excess gas accumulation; it also aids in better nutrient absorption, enhancing your general wellbeing.
5. Hormonal changes
According to a worldwide study Starting from 2024, nearly a quarter of women report experiencing bloating frequently, as opposed to only about one in ten men. One major factor behind this discrepancy is that both menstruation and the menopause Can lead to bloating: Elevated estrogen levels prior to menstruation can cause increased water retention and abdominal bloating, whereas progesterone tends to slow down bowel movements, increasing the likelihood of constipation. During menopause, women may encounter similar problems related to fluid retention.
We cannot do much to combat the effects of our hormones. However, water retention due to any cause can be alleviated, and one effective method is light exercise. As Kerrison suggests, "Taking a leisurely stroll or practicing mild yoga can aid digestion and facilitate the movement of food, all while decreasing water retention by using up some glycogen reserves."
6. Health conditions
Frequent or consistent bloating is quite prevalent in Britain, affecting one-third of individuals who live with irritable bowel syndrome (IBS) and 45 percent reporting ongoing issues with their gut health. According to Kerrison, although IBS affects various aspects of the digestive tract, about 80 percent of those diagnosed also deal with regular bloating, alongside symptoms like abdominal pain and trouble defecating.
Other gastrointestinal issues that might lead to bloating encompass small bowel bacterial overgrowth (SIBO) , leading to bloating and pain in the upper abdominal region. "Although this condition is less prevalent than Irritable Bowel Syndrome (IBS), it may be significantly under-diagnosed," explains Dr. Goodchild. "The figures differ, but approximately 2% to 20% of individuals in Britain suffer from Small Intestinal Bacterial Overgrowth (SIBO). This excessive growth typically happens among those with pre-existing digestive problems. A frequent consequence of using proton pump inhibitors—medication often prescribed for acid reflux, particularly to people in their 30s and 40s—is developing SIBO."
Bloating may also indicate celiac disease, an autoimmune disorder causing adverse responses to gluten, or Crohn’s disease, which results in persistent bowel inflammation.
"It's crucial to consult a healthcare provider if you've had persistent bloating, particularly when it occurs right away upon waking up," advises Dr. Goodchild. According to NHS recommendations, individuals should get assistance if they experience daily bloating lasting for at least three weeks, "especially if accompanied by additional signs such as diarrhea, unexplained weight reduction, presence of blood in stools, alterations in skin pigmentation—particularly turning yellow—or having a fever, since these might indicate a more severe underlying issue," explains Dr. Goodchild.
FAQs
Is it okay to use tablets for bloating?
Over-the-counter treatments like Buscopan or Colofac may assist certain individuals experiencing bloating or IBS symptoms temporarily. However, according to Dr. Goodchild, "it's crucial to steer clear of food items that provoke your discomfort over time." While these medications might offer temporary comfort from the symptoms, they do not stop bloating from occurring initially.
Is it safe to buy bloating relief products from the internet?
Medications and dietary supplements marketed for preventing or alleviating bloating are widely promoted online, "yet they tend not to live up to their claims," according to Dr. Rossi. He also notes, "Photos showing dramatic changes before and after use likely aren’t genuine." Some of these products include digestive enzymes; certain ones may provide relief, whereas others could exacerbate the issue. However, if you suffer from lactose intolerance, your doctor might prescribe an enzyme supplement designed to avoid uncomfortable bloating following consumption of dairy products.
Are there any vitamins or supplements I can use to alleviate bloat?
According to Dr. Rossi, peppermint oil and psyllium husk are the sole supplements backed by evidence for reducing or alleviating bloating. She further explains that peppermint oil should ideally be consumed about 30 minutes before a meal to soothe your digestive tract and stop bloat from occurring initially.
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