Occasional or even daily bloating is an entirely natural part of healthy digestion. It often goes away on its own but it bothers some people more than others, especially if you are worried about the way it looks, impacting confidence to wear slim fitting clothes

The extent of bloating in a healthy individual really depends on what YOU EAT and HOW MUCH you eat. To relieve bloating, it often helps to determine the cause behind it. 

Excess gas

Visible abdominal bloating most commonly occurs from excess intestinal gas. When we eat, our gut bacteria digest (eat) carbohydrates and ferment them (produces gas). If there’s too much fermentation of certain carbohydrates, it can cause excess gas. Excess gas may also be caused by eating too quickly, carbohydrate malabsorption e.g. lactose or fructose, IBS (or functional dyspepsia), or small intestinal bacterial overgrowth (SIBO). Sometimes swallowing too much air with chewing gum and bubbles in drinks will do the same thing!

‘Visceral hypersensitivity’ is something different, meaning you may feel bloated even if your gas levels are normal and there is no abdominal distension. 

If you do have visible bloating for excess wind you can try a bloating supplement like a probiotic or a curcumin based bloating supplement [insert link to HT]. If it doesn’t go away after a few months just check it is nothing serious by visiting your GP. If they suspect it is your diet they may refer you to a Dietitian, or even a Gastroenterologist as a precautionary measure before this.

 

Build-up /constipation

Sometimes food, liquid, and gas build up in the digestive system. This can be caused by a sluggish or restriction in the digestive tract, or by weak muscles used in the digestive process. If you’ve eaten too much and haven’t exercised to get things moving, the build-up leaves less room for gas to pass through and this then causes painful trapped wind. 

Defecation normally improves the situation but drinking adequate non-caffeinated and non-alcoholic drinks keep stools moist and easy to pass. Exercising every day keeps the bowel contracting and pushing food along, it may also shift the gas and relieve the pain. Two heaped tablespoons of flaxseeds (linseeds) crushed or whole are excellent at keeping things moving and a curcumin-based food supplement is proven to work well for abdominal pain due to its anti-inflammatory pathways.

Female Hormones 

For women, abdominal bloating is a common and unpleasant effect of PMS, menstruation, and perimenopause. Female hormones impact many aspects of bloating. Oestrogen causes water retention and results in abdominal bloating low down. Oestrogen in the GI tract also increases visceral sensitivity, making you feel more bloated than you may actually be.  

Eating more fruit and vegetables (high in potassium), and consuming less salt around this time will really help. Keep exercising such as yoga or swimming and drink a glass of water between meals to flush everything through. Seeing your GP may also be helpful for hormone medications, depending of your stage of life.

When to See a Doctor

Bloating is a natural part of digestion but if it effects your quality of life, worsens or is accompanied by more serious symptoms like vomiting or a fever, seek medical attention straight away. Often patients are diagnosed with IBS or SIBO, but bloating may stem from a more serious underlying condition like ascites (from liver disease), pancreatic insufficiency (insufficient enzymes), stomach and/or intestinal inflammation, or cancer anywhere in the abdomen.