Why do I feel bloated?

Bloating is a very common digestive complaint. Many people describe it as a feeling of fullness, tightness, or swelling in the stomach. For some, it happens occasionally after a large meal. For others, it can occur regularly and become uncomfortable and frustrating. While it's often assumed that bloating is caused by a specific food, the reality is usually multifactorial. Bloating can be influenced by how we eat, how our digestive system functions, the types of carbohydrates we consume, and even our stress levels. Understanding some of the more common causes can help identify patterns and go some way to helping you feel better.

Eating Large Volumes of Food

Sometimes bloating simply comes down to the amount of food eaten at one time. The stomach naturally expands to accommodate food, but larger meals can create a temporary feeling of pressure or fullness in the abdomen. Meals that contain a high volume of food, even nutritious foods like vegetables, grains, and salads can increase this sensation. The key point here is that it's temporary and should naturally subside. Eating smaller, more regular meals may help reduce bloating for some people so if you think this is you, try to stop eating when you are comfortably full. even if you haven't finished everything on your plate.

Eating Too Quickly

I feel like our environment encourages us to eat when you can fit it in, rather than making it a priority. I've lost count of the number of times I've eaten in a rush at my desk or in the car just to get to my next appointment or get the kids to sports. It's not good, and eating speed can have a significant impact on digestion. When food is eaten quickly, people tend to swallow more air and may eat beyond comfortable fullness before the body has time to send signals to the brain that it's satisfied. If this is you, try slowing down during meals, and take pauses between bites to better support digestion and help reduce bloating.

Not Chewing Food Thoroughly

Digestion begins in the mouth. Chewing breaks food into smaller pieces and mixes it with saliva, which contains enzymes that start the digestive process. If food is swallowed in larger pieces, the digestive system has to work harder to break it down. (Not to mention how uncomfortable it is when it's travelling to the stomach!) This can slow digestion and increase fermentation in the large intestine, which may lead to gas production and bloating. Taking time to chew food properly is a simple but effective strategy for improving digestive comfort and something I'm constantly reminding myself to do.

Constipation

Constipation is another common contributor to bloating. When stools move slowly through the digestive tract, gas can build up in the intestines, creating a feeling of fullness or swelling in the abdomen.

Several factors can contribute to constipation, including:

• Low fibre intake

• Inadequate fluid intake

• Low physical activity

• Changes in routine

• Certain medications

Supporting regular bowel movements through adequate fibre, fluids, and movement can often improve bloating symptoms.

Fibre Intake

Dietary fibre is essential for digestive health and plays an important role in supporting the balance of gut bacteria and bowel regularity. However, increasing fibre intake too quickly can temporarily lead to increased gas and bloating. If you don't eat fruit, vegetables and wholegrains regularly, it's likely you're not getting enough fibre. Consider how you might be able to bump this up a bit e.g. sprinkle some seeds, LSA or psyllium husks on your brekky, add an extra piece of fruit to your day, eat your veggies with the skin on, or having a larger portion of veggies with your main meal.

Carbonated Drinks and Chewing Gum

Carbonated drinks contain dissolved gas that forms bubbles. When you drink these, the gas can accumulate in the digestive system and contribute to bloating.

Chewing gum can also lead to swallowing additional air, which can also contribute to abdominal discomfort for some people. Reducing carbonated beverages and limiting chewing gum may help if these are things you have often.

The following tips relate more to people who have a highly sensitive stomach, like those who have been diagnosed with Irritable Bowel Syndrome (IBS).

The Role of FODMAPs

Some types of carbohydrates are more difficult for the small intestine to absorb. These carbohydrates are known as FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

When FODMAPs aren't properly absorbed in the small intestine, they pass into the large intestine where they are fermented by gut bacteria. This fermentation produces gas, which can lead to bloating and discomfort in people who are sensitive to these foods.

Please seek out professional support should FODMAPs be an issue for you.

The Gut–Brain Connection

The gut and the brain are closely connected through what is known as the gut–brain axis. This means that stress, anxiety, and emotional state can influence how the digestive system functions and bloating can become more noticeable during these times. Having some strategies in place to better manage your stress can lessen the effect, and there's some nice research available now pointing to gut directed hypnotherapy as a tool to relieve gut symptoms, highlighting that it's not always about the food.

When to Seek Advice

Occasional bloating is common and usually harmless. However, persistent or severe bloating should be discussed with your GP, particularly if it is accompanied by other symptoms such as unexplained weight loss, persistent pain, changes in bowel habits, or ongoing digestive distress. Because bloating can have many potential causes, identifying individual triggers often requires a personalised approach and this is where a Dietitian can help. Please get in touch if you'd like some more support.

The information provided in this blog is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It should not be used as a substitute for personalised advice from a qualified healthcare professional. Always seek the guidance of your doctor regarding any medical condition.