At some point in time, we’ve all experienced bloating. In fact, one in five people in the UK are affected by it, with twice as many women as men suffering from the symptoms.
The aim of the game is not just to get a flat stomach but about looking after your 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 then there are a few solutions to the problem.
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, bloating is something most of us experience on a regular basis 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 the London NHS Trust.
Cutting out foods and changing your diet can only help to a certain point if there’s a bigger underlying problem. If you’re experiencing extreme symptoms it’s time to check in with your GP.
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.Your diet
It’s important to know what your ‘trigger foods’ are but the best way to do this is 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 Eve Kalinik, Functional Nutritionist at Symprove.
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
It’s important to keep an eye out for hidden sugar in food, such as cereals, yoghurts, sauces and ready meals. It may take slightly longer to do your weekly shop but the positives outweigh the bloating negatives.
2. 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.
It’s important to wind down after a stressful day, whether that's a bath, lighting a candle or having a cup of tea. Your gut will thank you later.
3. 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.
4. Food intolerances
Bloating is most commonly associated with having a food allergy. This is due to bacteria breakdown that produces gas and inflammation of the gut.
The best thing you can do is monitor the food you eat and take note of what causes discomfort. It’s definitely worth visiting a GP if the problem persists as it could be other conditions that have similar symptoms such as IBS (irritable bowel syndrome) and lactose intolerance.
5. Alcohol
We’re sad to report that your loyal G&T could be the cause of your bloating. 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.
6. 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. Wholegrain's, 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.
'It's essential to take care of your gut microbiome if you want to avoid bloating', says Dr Simon Murphy. With so many on the market, it can be tough to find your perfect probiotic: 'I suggest you find a supplement with well-researched strains (specific types of the bacteria), such as 35624® culture. It has been clinically tested by scientists and gastroenterologists and shown to reduce abdominal pain, bloating, gas and unpredictable bowel movements.'
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.
3. Get your 8 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 flat 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.
So it’s key to get your recommended daily 8 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 turns out we could be doing it wrong.
‘Rapid eating without sufficient chewing action - rest and digest should be our motto at meal times as eating quickly without much chewing action can create symptoms such as bloating irrespective of what we are eating’ advises Kalinik.
Slow and steady really does win the race.
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