Of all gut health symptoms, bloating (the feeling of fullness or perception of gas in your tummy) is the one I get asked about the most. Unfortunately, it’s also one that attracts a lot of misinformation. I suspect this is because a) there’s a lot of people looking for answers and b) the causes are varied and not always easy to pinpoint. That’s the perfect breeding ground for all sorts of myths.
To help you decipher what’s fact and what’s fiction when it comes to bloating, I’m looking at whether there’s any truth behind 7 common claims. Let’s get stuck in.
1. Bloating isn’t normal - it's a sign of a digestive problem
Fact: Bloating can be a symptom of an underlying gut problem - but not always.
One of the issues I see when it comes to concerns around bloating is the beauty/wellness culture’s relentless fixation with flat stomachs. The reality is that some bloating is normal. As you eat, drink, and move through your day, your tummy expands due to the presence of gas, food, and fluid moving through your gut. These daily fluctuations are a normal part of digestion. Your tummy won’t look the same after eating a meal as it does first thing in the morning - and that’s OK.
When fibre (from foods like fruit, vegetables, and wholegrains) reaches your large intestine, your gut bacteria break it down into compounds that keep your gut healthy. Gas is a normal byproduct of this process, and your body releases it through farting —about 14 to 25 times a day on average! Typically, we produce less gas at night and more after meals.
However, if your bloating is persistent, is accompanied with pain, weight loss, other gut or urinary symptoms, or changes in your poo, it’s important to see your doctor. They can carry out some simple tests to check for underlying conditions that might be causing the bloating.
2. Squeezing into tight jeans can make bloating worse
Fact: Wearing tight clothing can restrict digestion, which may make bloating worse.
Research has shown that the pressure from tight clothing can slow the movement of food and gas through the gut. Constantly sucking in your tummy - whether to fit into skinny jeans or because you've grown up surrounded by unrealistic body ideals - can also put extra stress on your pelvic floor.
If you struggle with bloating, choose loose, comfortable clothing that doesn’t restrict your tummy. And if you’ve spent years holding in your tummy, start practising letting go. Take a deep, full breath and allow your belly to relax whenever you catch yourself doing it.
3. Beans, beans, the more you eat, the more you… bloat?
Fiction: Beans might increase sensations of bloating, but eating them regularly seems to help your gut adapt.
Beans are rich in non-digestible fibres called galactooligosaccharides (or GOS for short), which feed the good bacteria in your gut—and that’s a good thing! The breakdown of this fibre produces gas, which can lead to feelings of bloating.
However, research shows that the level of ‘gassiness’ people experience varies widely. For example, those with IBS tend to be more sensitive to gas in the gut compared to people without IBS.
There’s also evidence that eating beans regularly can help. One study found that people who added half a cup of beans to their daily diet noticed that their initial increase in gas and flatulence returned to normal levels after a few weeks.
If beans are a trigger for you, try smaller portions instead of cutting them out completely. Aim for about two tablespoons in a meal, use canned beans, and rinse them well before serving (or soak and rinse dry beans before cooking) to reduce some of the ‘gassier’ compounds.
4. A food intolerance test can tell you what's causing your bloating
Fiction: Food intolerance tests are a waste of money.
If you’re struggling with excessive bloating that builds up during the day and eases overnight, food intolerance could be a factor. However, it’s important to know that no scientifically valid food intolerance test exists - despite what many companies claim.
These tests make false promises and can lead to unnecessary food anxiety. The results typically suggest cutting out a long list of common foods, which can be overwhelming and confusing. In the long run, this kind of restriction can even cause nutritional deficiencies.
If you suspect a food intolerance, seeing a gut specialist dietitian is your best bet. They can guide you through an elimination and reintroduction diet, which is the most reliable way to pinpoint any intolerances.
5. Exercise can relieve bloating
Fact: Exercise can help gas move through the gut.
Several studies have found that gentle exercise (like walking and cycling) can help move gas through the gut and reduce sensations of bloating. One study found that a 10-15 minute walk after a meal improved symptoms of fullness, bloating and abdominal pain. It’s key to keep the intensity low to moderate, though—more intense exercise can actually make gut symptoms worse.
6. Period bloat is a thing
Fact. Fluctuating hormone levels can trigger gut symptoms like bloating and changes in your poo.
Around 30% of women report cyclical variations in gut symptoms like bloating, pain and diarrhoea in line with their menstrual cycle. Many women with IBS also report more symptoms during their period.
These changes are thought to be down to fluctuating levels of sex hormones like oestrogen and progesterone. Receptors for these hormones are located in your gut, and fluctuating levels can alter gut movement, sensitivity and water retention.
While period bloat is uncomfortable, it’s temporary and usually settles once your period ends. Keeping a diary throughout your menstrual cycle can help you track patterns. Loose comfortable clothing and light movement can provide relief too.
7. A chia seed 'internal shower’ can cure bloating
Fiction: This could help if your bloating is down to constipation, but it won’t address all causes of bloating.
The one you’ve all been waiting for! Spotted on TikTok, the ‘internal shower’ is a drink made with water, chia seeds, and lemon, claiming to tackle bloating and constipation. But is there any truth to it?
Chia seeds are high in fibre, and fibre bulks out your poo helping prevent constipation. So, if you're experiencing constipation and bloating due to a low-fibre diet, it might provide some relief. However, it’s important to remember that bloating can have many causes, and this drink won’t address all of them. There are also more enjoyable ways to include chia seeds in your diet than gulping them down in water - try these Chia berry breakfast pots.
PS. A sudden switch from a low to a high-fibre diet can lead to bloating and discomfort. Instead, start with a small amount of chia seeds and gradually increase your intake over a week or two, all to give your gut time to adjust.
Read more from our fact v fiction series
Ultra-processed foods: Are they really harmful
Glucose spikes and gut health - what you need to know
Sources
Effects of skin pressure by clothing on digestion and orocecal transit time of food. Journal of Physiological Anthropology and Applied Human Science. (2000). Link.
The effects of skin pressure by clothing on whole gut transit time and amount of feces. Journal of Physiological Anthropology and Applied Human Science. (2000). Link.
Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutrition Journal. (2011). Link.
Physical activity and intestinal gas clearance in patients with bloating. American Journal of Gastroenterology. (2006). Link.
The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: A randomized clinical trial. Gastroenterology and Hepatology from Bed to Bench. (2021). Link.
