Abdominal bloating is a common issue, with one in 10 people reportedly affected. The uncomfortable and sometimes painful feeling can be caused by various factors, many of which are related to our eating habits and digestive processes.
According to a Clicks article compiled by Meg de Beer, bloating can result from:
- Overeating:
- Eating too quickly: This can lead to swallowing excess air, which gets trapped in the digestive tract.
- Gases in the intestines: The gases come from air that’s swallowed or from the digestion of certain foods.
- Stomach acid mixing with bile: This can cause gas production.
- Bacterial fermentation: Some foods, especially dietary fibre and carbohydrates, ferment in the gut and release gases.
- Rich, fatty meals: These types of meals slow down stomach emptying, leading to bloating.
- Irritable bowel syndrome: For people with IBS, bloating can be triggered or worsened by stress or anxiety.
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Other causes of bloating
Johns Hopkins Medicine also lists lesser-known causes of bloating, aside from constipation:
Gut sensitivity: Individuals with IBS can be particularly sensitive to gas, which might lead to pain, cramping and diarrhoea.
Small intestinal bacterial overgrowth: People who have had intestinal surgery or suffer from IBS with diarrhoea are more prone to this condition, where excess bacteria in the small intestine can cause bloating.
Gastroparesis: This condition slows down the stomach’s ability to empty, causing bloating, nausea and potentially bowel blockages.
Gynaecological conditions: Sometimes, issues with the ovaries or uterus can lead to bloating. This makes regular pelvic exams essential for women.
Foods that cause bloating
Abigail Courtenay, a registered dietitian, explains that while fibre is crucial for a healthy digestive system, it could also contribute to bloating.
A high-fibre diet is important for many reasons, including promoting healthy stools, reducing the risk of colon cancer and helping with weight management. However, it also increases gas production, according to Harvard Health.
Courtenay says some of the worst culprits for gas production include:
Beans: These contain carbohydrates called oligosaccharides, which the body can't digest, leading to gas production in the colon.
Certain fruits and vegetables: Cabbage, Brussels sprouts, cauliflower, turnips, onions, garlic, leeks, lentils and pulses are known for causing gas.
Seeds: Fennel, sunflower and poppy seeds also contribute to bloating.
Lactose intolerance: Some people lack the enzyme needed to digest lactose, leading to gas and bloating.
Fizzy drinks: These can introduce gas into the digestive system.
How to reduce bloating through diet
While there’s no magic cure to instantly eliminate gas, there are some recommended foods that can help reduce bloating:
Bananas are high in potassium, which can help regulate sodium levels and prevent water retention, a common cause of bloating. They also contain fibre which can help improve digestion.
Ginger has anti-inflammatory properties and can help improve digestion and reduce gas build-up, leading to less bloating. Ginger tea is a good option.
Peppermint tea has been shown to help relax the digestive tract and alleviate symptoms of bloating and gas.
The probiotics in yoghurt can help promote healthy gut bacteria and improve digestion, reducing bloating. Look for plain, unsweetened yoghurt.
Avocados are high in potassium and fibre, both of which can help reduce bloating.
Celery is a natural diuretic that can help flush out excess fluid and reduce water retention and bloating.
The key is to focus on high-fibre, probiotic-rich and anti-inflammatory foods that can help improve digestion and reduce gas build-up. Staying hydrated and avoiding carbonated drinks and foods that cause gas could also help prevent and reduce bloating.
Harvard Health offers some practical tips for reducing bloating through mindful changes:
Keep a food diary: For a few weeks, track what you eat and when you feel bloated. This can help identify problem foods.
Reduce key culprits: Certain foods and drinks, like carbonated beverages, dairy products, sugar-free gum, beans and fruits high in fructose (like apples and peaches), are common causes of bloating.
One simple way to prevent bloating is to slow down while eating. When you eat quickly, you’re more likely to swallow air, which can lead to bloating.
Chew your food 30 times per bite.
Eat sitting down.
Make your meal last at least 20 minutes.
Physical activity: According to a 2023 review published in the Journal of Rehabilitation Medicine, physical exercise – whether it’s walking, running, biking, swimming or practising yoga – was found to help ease symptoms of IBS, including bloating.