Beat The Bloat

Written By Glow Nutrition

Read time: approx. 5mins

When it comes to working with clients with digestive issues, bloating is one of the most common complaints I see in clinic. Chronic bloating can significantly impact an individual’s quality of life and overall wellbeing.  

According to research, nearly 18% of people worldwide experience bloating at least once per week [1]. Bloating was found to be almost twice as common in women and strongly associated with abdominal pain and nausea.

But What Exactly is Bloating, and Why Does it Happen?

Bloating, quite simply, is the uncomfortable sensation of a swollen or distended abdomen, often accompanied by excessive gas production and discomfort.

Bloating can be caused by numerous factors. This is why working with a nutritionist can be so helpful in unravelling the reasons that you bloat. By addressing the underlying cause of bloating we have a better chance of getting long-term relief.

The Possible Causes of Bloating

  • lack of digestive enzymes and stomach acid

    when the body falls short on digestive enzymes or stomach acid, it struggles to break down food effectively. This undigested food can ferment in the gut, leading to the release of gas and bloating.

  • bacterial imbalance or overgrowth

    the gut houses trillions of microorganisms, and when there's an imbalance or overgrowth of certain bacteria, it can disrupt the natural digestive process leading to excess gas production.

  • issues in the gut lining

some of the first signs of issues in the gut lining or ‘leaky gut’ are bloating, gas, heartburn and constipation. [2]

  • eating foods that contain compounds that are fermented in your colon, for example, fibre, sugar alcohols, and FODMAPs

FODMAPS stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are carbohydrates (sugars) that the small intestine absorbs poorly. Many FODMAP and fibre-rich foods are beneficial for our gut and overall health. Therefore it is important to understand that any reduction in their intake is only meant to be temporary while we work on other areas of supporting gut repair such as ensuring proper digestion of foods and optimal gut lining function[3]

  • poor food choices

consuming highly processed or deep-fried, greasy foods can exacerbate bloating. Additives in ultra-processed foods may impact the gut microbiome or be a source of fermentable sugars. Fast food, chewing gum and carbonated beverages are frequent culprits.

  • a food intolerance, such as a lactose, gluten or fructose intolerance[4]

both lactose and fructose can be readily fermented by gut bacteria to produce gas in sensitive individuals

  • hormones & imbalances

    oestrogen levels rise in the days leading up to your period affecting oestrogen receptors found in your gut. As well as this both oestrogen and progesterone can affect fluid retention. As oestrogen levels rise and progesterone levels decrease, fluid retention can occur.

  • stress

the gut-brain axis is a bi-directional link between our nervous system and our gut and is influencial in gut functioning. Stress can impact gut function in a number of ways by causing changes in the gut bacteria, triggering inflammation, altering gut motility and secretions, and negatively impacting the gut lining [5]

If you have severe, frequent or persistent bloating it is important to get medical advice as bloating/fluid retention in the abdomen can be due to heart disease, liver failure, a bowel obstruction.

 Testing

Stool or microbiome testing can be really insightful when working with clients with chronic bloating. It can help give important insights as to whether there may be a lack of important digestive juices like bile and stomach acid. It can also tell us if there is an imbalances or overgrowth of certain bacterial strains which may be fuelling excessive gas production. As well as this it looks at the gut lining to see if there are any issues or indications of inflammation and gut lining permeability.

Tips to Beat the Bloat

Now that we've exposed the possible causes, let's shift our focus to the solutions. Bloating is not a life sentence; there are steps you can take to find relief.

  • embrace bitter foods- especially at the start of meals- bitter foods like dandelion greens, watercress, chicory, radish, kale, lemon juice, apple cider vinegar and rocket can stimulate digestive juices, promoting smoother digestion and reducing the chances of bloating

  • probiotic-rich foods- incorporating probiotics into your diet can help restore a balanced gut microbiota. Yogurt, kefir, sauerkraut, kombucha and kimchi are excellent choices

  • fibre first with meals- start your meals with fibre-rich foods like leafy greens, vegetables and focus on other fibre-rich foods like oats, nuts, fruits like berries & kiwi, and seeds like chia & flaxseed. Fibre aids in digestion and can help prevent bloating.

  • focus on protein & fats- prioritize lean protein sources, and healthy fats, such as avocados and nuts. These nutrients can promote satiety and reduce overeating, which can contribute to bloating.

  • add teas & broth- fresh ginger, fennel, peppermint, green tea, dandelion- each have debloating benefits, being anti-inflammatory, relaxing the stomach muscles, and/or acting as natural diuretics. Bone broth contains many gut-supporting nutrients like proteins and minerals to support gut lining repair.

  • chew chew chew- eating calmly and mindfully, away from your work desk. Making sure you chew your food is a really important step in starting the diogestive process and signalling to your gut to release digestive juices.

  • stress reduction- engage in stress-reduction practices like meditation, yoga, or deep breathing exercises. Managing stress can have a profound impact on your digestive health.

  • work with me! Identifying the underlying cause is key for long-term relief. Gut testing and using diet & lifestyle interventions along with supplements specific to you and your needs is critical for long-lasting results and ensuring optimal gut function.

Conclusion

Bloating, a common and often distressing issue, can be caused by various factors. However, with the right approach, you can reclaim your digestive comfort.

By incorporating bitter foods, probiotics, fibre-rich options, and stress-reduction techniques into your daily routine, you can tackle the root causes of bloating head-on. Remember, the path to a bloat-free life begins with mindful choices and a deeper understanding of your body's needs. Get in touch with me today to discuss your specific symptoms, concerns, diet and best next steps in biding farewell to bloating for good!

Glow Nutrition
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