Feeling Bloated Right Now? Here's How To Ease The Bloat For Good
Most of us will experience bloating at some point of our lives. In fact, the digestive disease charity Guts UK reports that four out of 10 people in the UK are affected by it, with women reportedly more prone by bloating than men (although it is an issue that can happen to anyone).
First things first: tackling bloating isn't about getting a flat stomach. Rather, it's about looking after our gut when it’s clearly showing signs of distress. Most of the time the problem might take care of itself but if it’s a recurring theme, there are plenty of ways to solve it - especially once you understand its causes.
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What Is Bloating?
It might seem that all it takes is seeing a fresh loaf of bread to set a bloated stomach off but it’s actually a lot more complicated. If you feel uncomfortable it’s most likely to do with your gastrointestinal (GI) tract being filled with air or gas. Very glamorous.
'Around 70% of your immune system is located in your gut, so gut bacteria plays an important role', explains nutritional scientist and gut expert Eileen Fischer.
It’s a fine balance to keep your gut happy which is why common things in your daily routine can easily knock it off course. ‘Like a car, many things have to work together in the digestive system in order for it to run properly. It is incredibly sensitive to its environment and so if you are stressed, putting in the wrong type of foods, taking medication, drinking alcohol or being exposed to nasty bugs when travelling, it is common for things to stop working seamlessly and the result can be bloating’, explains Alice Mackintosh, co-founder and nutritionist at Equi London.
When To Get Further Advice On Your Bloating
Ultimately, painless bloating is something most of us experience commonly experience after certain foods (don't be fooled by social media's obsession with flat stomaches) but what are the warning signs for when you need to take the matter further?
'Diarrhoea, weight loss, abdominal pain, anaemia (low blood count), blood in the stool, lack of appetite, fever, or vomiting - these are symptoms you should be aware of', says Dr Lisa Das, consultant gastroenterologist at One Welbeck.
Specialist dietitian Sophie Medlin at City Dietitians agrees, adding: 'Any bloating that is causing you distress or discomfort can be prevented and managed by working with a registered dietitian. We will also be able to signpost you if we think your bloating may be caused by other problems such as gynaecological issues. Your GP is also a great first port of call.'
Tweaking your diet can only help to a certain point if there’s a bigger underlying problem. When in doubt, always go to a medical professional.
What Causes Bloating?
Pretty much anything can set your gut off-kilter which can seem like a never-ending game but here are a few of the common causes to keep an eye out for.
1.Food intolerances
It’s important to know what your ‘trigger foods’ are; not by extensive Googling but to visit a professional so you don’t end up avoiding the wrong foods.
‘I often hear that clients are quick to "blame" foods and certainly there can be connections but I would highly recommend that someone work with a qualified practitioner to determine food triggers as it can often be a complicated and precarious journey where foods and food groups can be eliminated unnecessarily’, explains nutritional therapist Eve Kalinik.
It could be down to how your gut is processing food, rather than the food itself. Mackintosh warns:
‘For some people with a sensitive system, or those who have been diagnosed with IBS, they should also watch out for high FODMAP foods (such as anything in the onion family, brassicas, as well as garlic, beans, pulses and dried fruit) which can be culprits for bloating and gas. These foods are not necessarily "bad" for us (on the contrary in many cases) but they contain a certain type of fibre that can cease fermentation in sensitive people.'
Even though everyone’s body deals with things differently, here’s a general list of foods that are thought to cause bloating:
Garlic
Beans
Dried fruit
Burnt or charred food (especially meat)
White refined carbs and sugar
Processed meats
Gluten
Dairy
That said, Medlin echoes Kalinik's advice of not immediately cutting out foods completely. 'We don’t recommend that people cut things out of their diet all together however as this can make you more sensitive to them in the long run,' she says.
'If you’re struggling with bloating, speak to a registered dietitian who can help you to identify your trigger foods and other lifestyle factors and support you in controlling the bloating and dealing with the underlying cause.'
2. Gas
Not the sexiest subject, but it's certainly the most common culprit behind bloating. It is a by-product of digestion, but too much intestinal gas can wreak havoc with your digestive system.
Intestinal gas is often caused by the gut bacteria digesting carbohydrates (the process is known as fermentation). Too much fermentation is usually down to those carbohydrates not being naturally absorbed earlier in the digestive process.
This is down to a myriad of reasons, from eating too quickly to more medical causes such as carbohydrate malabsorption (difficulty digesting particular sugars) and irritable bowel syndrome (IBS).
3. Stress
It does seem that everything revolves around our stress levels and our gut is no different. Recent studies have shown that our brains and our gut are closely linked so whatever's going on up there has an effect on our digestion.
‘We are realising the stomach also sends messages to the brain. That’s why the stomach was dubbed "the second brain" by Professor Michael Gershon. For some the results of this can be bloating as we may not break food down optimally, and the balance of gut bacteria can become impacted’, explains Mackintosh.
Plus, Medlin says: 'When we’re stressed or anxious, our diaphragm which sits over the top of the abdomen can contract and push down, making our stomach stick out more even if there isn’t excess gas.' She recommends weaving in breathwork exercises to help relax the diaphragm.
4. Gynaecological reasons
According to Medlin, if you wake up feeling bloated and it doesn't get any better by passing gas or having a bowel movement, it may be due to hormones or gynaecological reasons.
'This can happen before and during your period and on and off throughout the perimenopause period. If you have this type of bloating and it doesn’t feel like it’s related to your cycle, it’s a great idea to see your GP or a gynaecologist as it can be related to more serious gynaecological problems,' suggests Medlin.
5. Imbalances in your gut
The gut’s ecosystem is a sensitive one and a number of things can imbalance your microbiome (aka the bacteria, yeasts and fungi that help digest food).
Taking new medication such as antibiotics can impact our balance of gut bacteria. If you’re taking new medication and find you’re suffering from more bloating than usual, it’s best to get in touch with your GP.
6. Alcohol
Alcohol is an inflammatory substance and when mixed with sugary mixers and carbonated liquids can cause some serious bloating.
Your body can only metabolise a limited amount of alcohol, any more and it can cause inflammation which is why it’s key to keep your units to a minimum or avoid altogether if you’re experiencing stomach discomfort after drinking.
7. PMS
Studies suggest that changes in your hormones (specifically progesterone and oestrogen) cause our bodies to retain more salt and water, which you guessed it, leads to bloating.
It’s one of the most common side effects of a period and it should pass when that time of the month is over.
How To Get Rid Of Bloating
There’s a few tips and tricks you can incorporate into your daily life to help deflate.
1.Switch up your diet
Staying away from foods you know cause your stomach to bloat is the first step. Wholegrains, vegetables, nuts, seeds are excellent sources of fibre which helps the gut.
There’s also a number of foods that are rich in good bacteria such as fermented food. This includes the likes of natural yoghurts, kimchi, pickled vegetables and kefir.
There are also foods with anti-inflammatory properties to soothe any uncomfortable stomachs. This includes turmeric, ginger and oily fish.
2. Take probiotics
Taking probiotics has been on the rise for a while now and for a good reason. ‘Probiotics are strains of good bacteria that when consumed, help to top up our own levels of bacteria and rebalance the gut’s ecosystem. Found naturally in fermented foods like yoghurt, kefir, miso, sauerkraut and kimchee, they can also be taken in supplement form in capsules, powders and drinks’, explains Mackintosh.
Everybody’s body is different so finding a probiotic for you is key. The general rule of thumb is that probiotics need to be taken 10 minutes before eating your breakfast in the morning to help aid the gut throughout the day, although some probiotics may vary. Try a slow-release probiotic for improved results, and while many can tolerate and will benefit from prebiotics, there are some people who will find that it worsens their bloating.
Advanced Daily Biotic
Wellness Formula
The Nue Co Debloat +
Supergut Digestion+ Formula Live Microbiome Cultures + Digestive Enzymes
3. Get your eight hours sleep
Turns out it’s not only your brain that does not function as well on little sleep, it affects the gut too.
Most of the time we’ll start the day with a happy stomach but if we’re not getting enough sleep our body will produce cortisol, a stress hormone which can disrupt our digestive system, leading to bloating and constipation. Not an ideal start to the day.
'Our gut bacteria, which are largely responsible for bloating in most people, thrive when we have a regular sleep/wake cycle so trying to get enough sleep is really helpful,' says Medlin.
So it’s key to get your recommended daily eight hours sleep. Also avoid eating food right before you go to bed. ’Eating late into the evening and eating lots of raw food especially later in the day may also increase fermentation and gas build up’, explains Kalinik.
4. Chew your food
It sounds simple enough but consider just how many times we grab a snack on the go and swallow our food quickly to speed up lunch meeting.
'Not chewing well makes the food we eat harder to digest and more of it gets into our colon where it is fermented by bacteria which creates gas. When we eat in a hurry or when we’re walking, we generally swallow a lot more air causing additional gas in the bowel,' says Medlin.
5. Movement
Regular exercise will benefit your gut too. 'Movement is very important for our gut health but intense exercise can make problems like bloating worse so finding a balance between lower intensity exercise and high, can be really helpful,' says Medlin. Pepper in some yoga with your weight training and cardio, for a start.
6. Supplements
Scientific evidence around the use of supplements to ease bloating is still in early stages, but it doesn't mean it won't work for you. If you're keen on taking supplements, take a close look at the formulator (the brand should ideally have a registered dietitian or medical doctor on board). Medlin is also a fan of peppermint tea or capsules to 'relax muscles in the bowel'.
You may have heard that charcoal tablets are useful for bloating, but use sparingly. 'They can absorb some of the excess gas in the bowel but these shouldn’t be taken regularly as they also absorb other nutrients and medications including the contraceptive pill,' says Medlin.
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