I, like 18% of people in the UK, deal with bloating at least once a week. I’ve been offered a seat on the train because my bloated stomach resembled that of a pregnant one. I’ve given up wearing jeans because I hate feeling restricted, instead favouring an elasticated waist (because tight pant syndrome is a thing), and I know just how painful bloating can be and how it can really impact your self-confidence.
To introduce myself to you properly, I’m Jo, the Content and Social Media Manager here at Symprove. I’m passionate about speaking about gut health because I’ve got lived experience, having had IBS on-and-off for over 18 years now.
There’s a lot of misinformation out there, so with the help of expert dietitians and doctors, I’m popping those myths and uncovering the truth about bloating. Why do we bloat? What exactly is happening in our guts? What can we do to help ease it? And most importantly, when is it normal and when is it not? Let’s start at the beginning.
What even is bloating and is it normal?
The NHS website states that bloating is a common feeling, where your tummy feels full and uncomfortable.
Symptoms of bloating listed by the NHS include:
- you have tummy pain or discomfort
- your tummy is rumbling or making noises
- you're farting more than usual
If you’ve just ticked off all four of those, I’m with you. I’ve had IBS since I was 18 and regularly live with bloating. The constant swelling, which sometimes felt rock solid, is the reason I stopped wearing jeans. The pain that often comes with it though would absolutely floor me and often leave me doubled over in agony, unable to move. As for the gurgles and strange sounds that erupt from my stomach, well they always seem to happen when it’s deadly quiet.
What causes bloating?
When I spoke to Gastroenterology Dietitian Dr Sammie Gill, she shared that bloating can occur in different locations. “Some people may experience upper abdominal bloating which is above the belly button, while others may experience lower abdominal bloating, below the belly button.” Which I had no idea about.
“Upper abdominal bloating may be due to a sluggish upper gut called gastroparesis or eating behaviours such as eating too quickly. On the other hand, lower abdominal bloating may be due to gas build-up caused by food intolerances or other gut disorders such as constipation.”
The NHS includes the following as causes of bloating:
- some food and drinks, such as some vegetables and fizzy drinks, or by swallowing air when you eat.
It can also be caused by a problem with your digestion, such as:
- constipation
- a food intolerance
- coeliac disease
- irritable bowel syndrome (IBS)
Let’s dig into these...
Excess gas
According to the NHS, the most common reason for bloating is having excess gas in your gut. The Mayo Clinic explain that “gas in the colon is usually caused by the fermentation of undigested food by bacteria found in the bowel.” With Dr Sammie Gill explaining that the "undigested nutrients include fibre and plant chemicals, such as polyphenols.” People can also swallow more air if eating too fast, or if chewing gum, or drinking fizzy drinks.
Although studies have also shown that people with IBS don’t actually produce more gas than those without IBS. They are just more sensitive to its effects. In other words, they feel it more.
Constipation
Constipation being the cause of bloating wasn’t even on my radar. But makes sense, because if you’re constipated and feeling backed-up, it can be more difficult for gas to escape. Johns Hopkins Medicine says, “the longer your stool stays in your colon, the more time bacteria have to ferment what's there, resulting in more gas and bloating.”
Irritable bowel syndrome (IBS)
One I’m very familiar with. Bloating when you have IBS has been linked to things like food passing through your gut too quickly or too slowly, an oversensitive gut and stress.
But does it happen to everyone? And why?
Most people will experience some form of bloating, but the frequency and severity will depend on the causes noted above. Remember, a bit of bloating is perfectly normal.
Now for some questions which have been playing on my mind.
Why do I bloat around my period?
I have a pretty regular cycle and am still surprised when the week before my period is due my stomach bloats and my stools loosen. I asked Dietitian Laura Tilt why this happens: “the trigger for these symptoms is believed to be the drop in ovarian hormones which takes place just before your period begins. At the same time, there’s a spike in prostaglandin hormones which cause the uterus to contract and shed its lining, and which cause the gut to contract too.”
Why do I bloat after I eat?
There’s a lot to dig into here, if you’ll excuse the pun. Let’s start with the way you eat, because if like me you’re a bit of a “scoffer” as my 4-year-old son calls me, you’re not doing yourself any favours. “Eating too much and overloading your gut or eating while distracted can lead to swallowing of large amounts of air and feeling bloated. Plus, if you’re not chewing your food well, your gut must work harder to break it down.” Explains Gill.
And while we know we should be aiming for 30g of fibre a day as it’s important for gut health, eating too much fibre in one go can trigger bloating. Why? Well, your gut microbes feast on fibre – they can’t get enough – and as a by-product release gas, which in turn can lead to bloating. So spread the load over the day.
There’s also FODMAPs to contend with if you’re prone to IBS. Gill says “FODMAPs are a group of small, short-chain carbohydrates. When you eat foods containing these short-chain carbohydrates, they don’t get absorbed when they reach the gut – this happens in everyone, not just in people with IBS. But people with IBS are more likely to feel the effects of FODMAPs.”
This one won’t come as a surprise, but fizzy drinks contain high amounts of gas. Plus, with diet drinks containing sweeteners (like sorbitol, mannitol, and xylitol) it can worsen bloating in some people. This is because large amounts of sweeteners draw water into the gut (and trigger diarrhoea too). Especially if you like to chug it back, swallowing more air.
Why do I feel bloated when I wear tight clothes?
I’ve never been into the bodycon trend because I’ve always felt self-conscious of the soft curve of my bloated belly. Then I found out about tight pant syndrome, which doesn’t sound real, but I am assured is by Dietitian Imogen Wolsey, “digestion can be negatively affected if there’s not enough blood flow to the gut and if breathing is altered.” Ironic that if you’re feeling bloated and self-conscious and have an event to attend you may, like I do, reach for the support pants, which only make the problem worse.
I know how desperate for answers you can feel when experiencing bloating. But I’d always err on the side of caution when searching for answers and advice. I’ve been on TikTok and fallen down rabbit holes of advice where I need to be drinking lemon water, trying red light therapy on my stomach, or even one video which told me I needed to pour castor oil in my belly button. I didn’t do that. Instead, I asked our expert dietitians for their tips.
14 things you can do now to ease bloating
1. Chew, chew, chew
We’re talking around 10-20 times per mouthful. Sounds a lot but will be worth it in the long run. You want to soften it so it’s easier to digest. This one will also stop you from rushing.
2. Choose smaller, more frequent meals
If you’re finding yourself bloating after food, why not try smaller meals, eaten more frequently. Think six rather than three larger ones.
3. Think about your eating habits
It’s time to leave the phone behind. Make each mealtime an event with no distractions. No rushing, just a lovely calm mealtime.
4. Relax the gut-brain axis
If you’re feeling stressed, your gut will feel stressed too. Stress affects motility, speeding things up or slowing things down, which can trigger bloating. Meditation, yoga, diaphragmatic breathing and gut-directed hypnotherapy can all help. There are lots of apps too, such as Headspace and Calm.
5. Go for comfort
Lean into stretchy, flexible materials that can move as you do. I haven't looked back.
6. Keep active
Keeping active can improve gut motility – try and integrate activity into your daily routine. Why not get outside and go for a walk, do a fifteen-minute YouTube work out, or go for a leisurely swim at a local sport centre. Stretching can also help relax the gut while compressing can help with the movement of gas - yoga poses are good for this.
7. Switch the fizzy drinks
Why not try fruit teas, water infused with fruit, diluted fruit juice, milk, or kefir instead.
8. Grab some peppermint
It’s a well-known antispasmodic, meaning it has a calming effect on the gut, helping the gut wall to relax. Peppermint oil capsules can help with gut symptoms, including bloating.
9. Cuddle a hot water bottle
A microwavable heat pack or hot water bottle can help relax the gut muscles.
10. Give yourself a gut massage
Moving your hands around your stomach, right to left, can help move trapped gas through the gut more easily.
11. Drink plenty of water
It seems like such a basic one, but it’s so important to stay hydrated. Have a glass or bottle with you at all times and take regular slips.
12. Try the wind-relieving yoga pose
Stick with me on this one, but if I’m really feeling gassy, I’ll lie flat on the floor, bring my knees into my chest and stay there for a while. It does help.
13. Pay attention to your bowel movements
We’ve already discussed constipation and how that can cause bloating. But in general it’s always good to know what’s happening with your bowel movements. We have a great post from Dietitian Laura Tilt about stool gazing you should read.
14. Sleep on your left
This is a good one that Dietitian Imogen Wolsey shared with me. Lying on your left side can help relieve gas and bloating because it follows the natural flow of gas in the large bowel and helps waste move through your system. Gravity can help move waste from the small intestine to the large intestine when you sleep on your left side.
When to see a GP about bloating
I want to end on a reminder from the NHS of when you should see a doctor about your bloating. If:
- you've been feeling bloated for 3 weeks or more
- you feel bloated regularly (more than 12 times a month)
- you've tried changing your diet but keep feeling bloated
- you have a swelling or lump in your tummy
- you have bloating along with being sick, diarrhoea, constipation, weight loss or blood in your poo
- you find it difficult to move or do daily activities because you’re bloated
From one bloated belly to another, I hope this answers some of your questions, makes you feel less alone and offers some form of relief.
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