Why do you bloat?

Bloating is a common digestive complaint that occurs when there is a build-up of gas in the intestines causing a distension of the abdomen, resulting in your tummy feeling full and swollen. It’s uncomfortable, embarrassing and at times, painful.

What can you do?

Making a few small changes to your diet and lifestyle can have a big impact on your gut health and digestion, helping you to beat the bloat.

• Keep a food diary to monitor which foods are causing you to bloat the most. Food intolerances can trigger bloating as the immune system abnormally reacts to the food particles, creating inflammation, trapped gas and poor bowel emptying.
• Eat slowly and chew your food properly as this will help you digest food much better, helping to reduce bloating and preventing you from swallowing excess air.
• Make sure that you are not constipated (hard stools and not passing a bowel motion every day) as constipation can block up your intestines and lead to abdominal pain and bloating. When stools sit in your colon for too long, they over-ferment and create more gas.
• Stay away from sugar, sweeteners, junk and fast food, coffee and alcohol as they all contribute to bloating. Sugar in particular feeds bad bacteria and yeasts in the gut, helping them to grow and reproduce. Some fruits such as apples, pears, mangoes, bananas and grapes can cause bloating as they contain fructose which some people find hard to digest. Fructose is a type of naturally-occurring sugar found in fruit and most root vegetables.
• Never eat fruit after a meal as it digests more rapidly than other foods because of its higher water content and simple sugars. Digestive discomfort such as bloating and flatulence can occur when the breakdown of fruit is slowed down by the presence of other food.
• Avoid consuming foods known to cause bloating, including gluten, wheat, dairy, beans, legumes, cauliflower, Brussels sprouts, and onions.
• Avoid eating proteins and starches at the same meal. Proteins (meat, fish, eggs, dairy, nuts, seeds, beans) and starches (potatoes, bread, rice, pasta, cereals) digest at different rates and require different digestive environments; proteins require an acidic environment to be digested (in the stomach) whereas starches need an alkaline environment (in the small intestine). Proteins take longer to digest than starches and therefore need to be eaten separately otherwise there is more strain on the digestive system which can lead to flatulence, bloating and indigestion.
• Don’t drink carbonated beverages as the bubbles create trapped gas.
• Chewing gum can also lead to bloating as it makes you swallow extra air.

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