What causes bloating and how to prevent it!
What’s the deal with the bloat?
Bloating is a sensation of fullness or tightness in the abdomen, often accompanied by a visible or palpable distension (swelling) of the belly. It's a common digestive issue that can be uncomfortable and sometimes painful.
The sensation of bloating can vary from person to person and may range from mild discomfort to severe pain. It can be accompanied by symptoms such as abdominal pain or cramping, excessive gas, belching, and sometimes changes in bowel habits.
How can I prevent bloating?
It’s important to acknowledge that some level of bloating is normal; our stomach expands after a satisfying meal and that’s nothing to be concerned about. If you do experience bloating to the point of discomfort, try considering the following to help manage symptoms or book in with a Health Management Dietitian to discuss further treatment options.
The common culprits
1) Big belly breaking portions – AKA overeating.
It’s easy to overeat; especially when you are exceedingly hungry. But overserving dinner can contribute to bloating and indigestion.
Why?
To put it simply the more food we eat the more digestion that must occur and the more gas that is produced. Making sure your meals are a sensible portion and eating them slowly can prevent overwhelming your digestive system.
What to do:
Know your portions- Aim to eat the size of your regular dinner plate with ½ coming from vegetables, ¼ coming from low GI Carbohydrates and ¼ coming from proteins. Regular consistent meals are also beneficial.
2) Fizzy drinks causing all the fuss.
Carbonated beverages such as soft drink, soda water, beer and even kombucha can contribute to bloating.
Why?
Fizzy drinks get their fizziness from forced carbon. This is manufactured by injecting carbon dioxide into drinks under high pressures.
What to do:
Try reducing the amount and frequency of fizzy drinks, with alternatives being sugar-free cordial/ fruit infused water or an iced herbal tea.
3) Chewing gum not great for the tum
Why?
Chewing gum can cause us to swallow additional air, this extra air may translate to feelings of extra gas in our digestive system.
What to do
If aiming for minty fresh breath- try switching to a mint or even better giving the pearly whites a quick brush.
4) Stress, stress, stress!
Stress can have negative impacts on our digestive system which can cause symptoms such as bloating, abdominal cramping, pain and altered bowel movements.
Why?
Stress can impact our digestion and cause bloating through our gut-brain connection. This well-established connection is a two way communication system linking our gut and brain. One way our gut and brain communicate is through our Enteric Nervous System (ENS). Our ENS also helps to regulate digestion. When stress disrupts our ENS this then has a downstream effect on our digestion and bloating.
What to do
We can’t always avoid stress in our daily lives. But if you think stress is impacting you significantly looking into utilising stress management tools such as mediation, deep breathing, exercise, reducing screen time and spending time connecting with others may help.
5) Lack of Sleep
Why?
Not getting enough rest can increase the stress we put our body under and as a result we can sometimes be more prone to bloating and other digestive issues.
What to do:
Try and maintain a healthy sleep schedule aiming for between 7-9 hours a night and maintaining good sleep hygiene.
6) Overdoing the artificial sweeteners
Everyone tends to have a different level of tolerance regarding artificial sweeteners, but excess can lead to an upset stomach and bloating.
Why?
A large percentage of artificial sweeteners will pass through the gastrointestinal tract without being absorbed, a small percentage will be absorbed and excreted through urine output. For some people their gut bacteria may partially break down the sweetener and cause a build-up of nitrogen gas potentially causing bloating/ digestive upset.
What to do:
Be aware of these sweeteners in the foods you eat.
7) Water retention
Holding onto excess water can cause us to look and feel bloated
Why?
Eating too much sodium and not drinking enough water can lead to holding more water and slower digestion, which in turn can cause bloating.
What to do:
Try to stick to the recommended adequate intake of sodium. For men and women this is 460-920mg/ day and be sure to stay hydrated by drinking enough water
8) Slow down and Chew!
Why?
Eating too fast can increase the amount of air swallowed during the meal, this extra air in the gastrointestinal track can lead to a build-up of gas.
What to do:
Slow down at meals and focus on chewing your food around 32-40 chews for harder foods such as steak and nuts and 5-10 chews for softer foods such as mashed potato and watermelon.
Our Health Management Dietitians also offer specialised support with FODMAPS and food chemical sensitivity, which may also be a reason for your bloating symptoms. With dedicated Dietitians in Atherton, Mareeba, and Cairns all available to offer personalised support through in-person or online nutrition consultations.