Understanding why we bloat

Irritable Bowel Syndrome (IBS)

IBS is a common condition identified by several negative digestive symptoms, with bloating being the most frequently experienced. People who suffer with IBS have an increased sensitivity within their large or small intestine. While the exact cause is unknown, we do know that it can be triggered by factors such as stress, a family history of IBS or over sensitive nerves in the gut. IBS is generally diagnosed by a GP and although there is no specific cure, your GP can advise ways to help reduce the symptoms. IBS is very individual and can be triggered by specific foods, but exactly which foods can vary from person to person. This is why it's important to discuss your gut reaction with your GP and to get medical guidance in helping you identify your specific trigger foods.

Food intolerances

Certain food sensitivities, like dairy or gluten intolerance, can trigger bloating. When your body is incapable of digesting specific foods, the negative response from your gut can cause you to bloat. Identifying and managing intolerances can significantly reduce bloating discomfort.

Keeping a food diary is the best way to identify your trigger foods – enter Nutracheck! The Nutracheck app allows you to record all the food and drink you consume with a time stamp, you can also write notes in your diary about how you are feeling. You can then print or send a copy of your food diary to your doctor for discussion. (If you need help with any of these features in the Nutracheck app or on our website, just drop an email to customercare@nutracheck.co.uk).

Stress

Believe it or not, stress can be a sneaky contributor to bloating. As stress increases, the nerve endings in our digestive tract can become more sensitive. This may speed up or slow down the digestive process, or even heighten gut reactivity to certain foods. These reactions can in turn cause bloating. We're learning more and more about how our gut and brain are linked, and this stress response in the gut is just one of the signs of that.

Over eating

We've all been there – scoffing that extra slice of pizza or overindulging in a huge meal. Overeating can lead to a swollen belly as your body works hard to digest a larger amount of food. Going hand-in-hand with this can be eating quickly and swallowing air with your food, which can also increase the likelihood of excess gas in your digestive tract. Feeling overly full and bloated is a good reminder that eating in moderation and slowing down to chew properly is the key to avoiding that uncomfortable balloon belly sensation.

Constipation

Constipation occurs when everything starts to slow down in the digestive system. The build up of stool in the colon can lead to discomfort, excess gas, and a visibly swollen stomach. Keeping things moving with a healthy balanced diet, getting plenty of fibre from fruit and veg, and proper hydration can help to reduce this kind of bloating.

Specific food and drinks

Certain foods and drinks are renowned troublemakers when it comes to bloating, even without having an intolerance to them. The reason for this is that some foods are harder for your body to digest than others, causing a build up of gas, resulting in that uncomfortable bloated feeling. Examples of these include:

1. Fatty foods – fatty cuts of meats and fried foods.
2. Carbonated drinks – sparkling water, fizzy drinks and mixers.
3. Alcohol – beer, cider, wine and spirits.
4. Onion and garlic.

It's important to note that not all foods/drinks that cause bloating are harmful to us. For example, onions and garlic are healthy foods! It's just a harmless side effect that they may lead to a bit of bloating.

A sudden increase of fibre

Fibre is fantastic for digestive health and overall wellbeing, but in some cases, a sudden increase can cause bloating and discomfort, especially for those new to fibre-rich foods such as fruits, raw unpeeled vegetables, and whole grains. To avoid these issues, slowly increase your intake over a few weeks, ensuring you maintain good hydration as you do so. Pay attention to your body's response and adjust as needed to enjoy the benefits of fibre without the bloating discomfort.

1Understand your own triggers

Recognising and understanding your individual food intolerances or sensitivities is crucial for successfully reducing bloating. Keep a detailed food diary in your Nutracheck app and log any symptoms within your Diary Notes section – this can help you look back over time and spot patterns or potential trigger foods. Before eliminating any specific foods it's important to discuss this with a medical professional to ensure you’re still getting a good dietary balance.

2Reduce stress

Identify any reasons for stress you can control and work on managing them where possible. Practice calming activities like meditation or breathing exercises and aim to maintain a consistent sleep and healthy lifestyle routine.

3Increase exercise

Physical activity helps bloating by stimulating digestion and reducing gas buildup in the digestive system. It encourages movement in the GI tract, preventing constipation and promoting healthier bowel function, resulting in reduced bloating. Try to find ways to increase exercise and aim to move your body frequently and everyday.

4Eat a balanced diet

A well-rounded diet, choosing whole foods over processed options, can reduce bloating by supporting a healthier digestive system. Trying to lower your consumption of processed foods, fats, and sugars will decrease bloating and digestive discomfort. Whole foods will better support a healthy gut microbiome too (friendly gut bacteria), which can also help manage digestive issues such as bloating.

5Eat regularly

Establishing regular eating habits throughout the day helps to regulate appetite, preventing overeating and minimising the chances of experiencing bloating due to large or irregular food intake.

6Increase fibre slowly

Gradually introducing fibre into your diet can lower the risk of bloating by allowing your digestive system to adjust more smoothly to increased fibre intake.