Bloating: the ins and outs

Firstly it’s important to remember that eating will always cause some sort of stomach distention which is a normal part of life. Unfortunately, bloating can be one of those frustrating side effects that can vary in from person to person. However,

if you regularly end up with extreme distention there could be something more at play and worth seeking advice from your health care professional.

What causes bloating?

Something simple as swallowing too much air can cause bloating, along with eating too quickly, eating too much, eating high fat food and eating foods which create gas (beans). There are certain conditions which cause bloating for example, lactose intolerance, IBS, Celiac Disease and Gallstones. Therefore if you notice that your constantly bloated it’s worth keeping a diary and seeing your healthcare provider.

How long until bloating typically goes down?

We are all unique and the time it takes for the symptoms of bloating to go down can really vary from person to person.

How to avoid Bloating?

Keep Moving: research has shown 20-30 minutes brisk walk several times a week can help to stimulate peristalsis within the gut and improve bowl function

Mindful Eating: By eating mindfully you can help with optimal digestion and may minimise the occurrence of bloating

Reduce Stress: Both physiological and psychological stress causes the same bodily stress response which shunts energy away from digestion, which may lead to fermentation within the gut and subsequent bloating

Are there foods that increase bloating?

Foods that cause gas, such as beans, cabbage, cauliflower, onions, spinach, sprouts and broccoli can hinder bloating. It’s important to remember that these foods are healthy and shouldn’t be removed from your diet due to bloating. However if you have a special occasion or suffer from lunchtime bloat, then perhaps they could be one to avoid during this time period.