Our gorgeous nutritionist, Lily is back and answering a hard question today. Most women at some time or another experience this and it’s painful, uncomfortable and annoying.
This is what she recommends,
bloating questions answered
The most common cause of bloating can be down to swallowing too much air whilst eating but it can also be from fermentation. This happens when certain types of carbohydrate reach the gut.
It’s important to remember eating will always cause some sort of stomach distention and is a normal part of life.
Bloating can be one of those frustrating side effects that can occur in anyone. But if you regularly end up with an extreme distention of the stomach, there could be something more at play. Therefore, it would be advised to get advice from your healthcare provider.
How Long Does It Take To Reduce?
We are all unique and the time it takes for the symptoms of bloating to subside can vary from person to person.
How Can We Avoid It?
Although there may not be on set way to eliminate the bloat, there are some methods which can make a difference.
The first step is to assess the way you’re eating. Mindful eating can be a great first step to help improve digestive health.
Focus on chewing thoroughly, eat slowly and eat away from distractions such as your laptop, TV and phone.
By eating mindfully you can help with optimal digestion and it may minimise the occurrence of bloating.
Both physiological and psychological stress causes the same bodily stress response which shunts energy away from digestion. This may lead to fermentation within the gut and subsequent bloating.
Detect Food Intolerances
Food intolerances such as lactose intolerance may contribute to bloating. On the other hand, FODMAPS which are poorly digested, carbohydrate molecules found naturally in many foods may also trigger symptoms.
The gold standard method for detecting a food intolerance is to carry out a food elimination diet, which is best done under the guidance of a nutritionist or dietician.
Lastly, focus on minimising constipation by consuming enough fibre within the diet and taking regular exercise.
Research suggests that a 20-30 minute brisk walk several times a week can help to stimulate peristalsis within the gut and improve bowel function.
How Can I Alleviate Symptoms?
Desk jobs can result in a sedentary lifestyle which can hinder digestive health.
Movement is a key factor for stimulating peristalsis (muscle contractions) within the gut which can help to move everything along.
If you regularly suffer from bloating, try getting up off your desk and walking around the block or try regular stretching throughout the day.
Prevention is key when it comes to bloating because there are limited options to alleviate symptoms. Whilst movement may help, some people swear by fennel tea and peppermint oil capsules for their soothing effects on the stomach.
Can Chronic Bloating After Eating Be Bad For Us?
Everyone will struggle with bloating from time to time, and this is a normal physiological response to eating.
However, with more extreme cases, it could be a symptom of a more serious underlying medical condition such as coeliac disease or
Inflammatory Bowel Disease (IBD), therefore it’s important to seek advice from your health care practitioner.
Are There Any Foods Which Help or Hinder?
Some foods such as beans, onions, broccoli, cabbage, sprouts and cauliflower could be one to avoid if you suffer from the post-lunch bloat. These foods can be a trigger.
Opting for blended foods such as soups, smoothies and juices are easier to digest and may help to keep symptoms at bay.
Eating more mindfully, reducing stress levels and regular exercise will all help keep the bloat at bay.
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Why Am I Feeling So Bloated by, Lily Soutter
Lily Soutter is a Nutritionist & Nutritional Therapist
Learn more about Lily
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