Bloating is a common issue that many people face, often leaving them feeling uncomfortable and sometimes even in pain. Around 25 percent of healthy people will experience bloating at some point.
A common cause of bloating is a build-up of gas in the gut, but it can also be the result of digestive issues such as constipation or a food intolerance.
And in some cases it could also prompt you to seek medical advice.
Chris Dubberley, a gut-health expert from Incontinence Shop highlighted various causes of bloating, ranging from dietary habits and digestive sensitivities to lifestyle factors.
He also advised when you need to speak to your doctor about bloating.
Chris explained: “Understanding the root causes of bloating is vital to addressing it. Bloating can stem from many factors, from hormonal fluctuations and digestive sensitivities to simply swallowing air while eating.
“Constipation is a common culprit of bloating. When stool isn’t moving properly, gas can become trapped, leading to feelings of bloating.”
He shared nine steps you can take to try to reduce uncomfortable bloating.
Incorporating probiotics
Probiotics are live bacteria and yeasts that are added to food or supplements.
“Probiotics play a major role in gut health,” Chris said. “Whether through foods like yoghurt and fermented vegetables or supplements, probiotics can help maintain a healthy balance of gut bacteria and reduce bloating.”
Managing eating habits
Being mindful of our eating habits is also key to reducing bloating.
He continued: “Large meals or sudden increases in high-fibre foods can lead to discomfort. Making dietary changes gradually allows the gut to adapt more smoothly.”
Eating fruits with skin
“Fruit skin contains insoluble fibre, which helps digestion and promotes regular bowel movements, so eating plenty of these fruits can help prevent bloating by supporting healthy digestion and keeping gas from building up,” Chris advised.
Monitoring salt intake
Excessive salt intake can lead to water retention and bloating.
He said: “Choosing fresh foods, cooking with flavourful spices, and paying attention to sodium content on food labels can help manage bloating associated with excessive salt.”
Increasing potassium intake
Potassium can help remove excess sodium from the body.
“Potassium-rich foods like bananas, oranges, and strawberries can help counteract the effects of sodium and reduce water retention, ultimately alleviating bloating,” Chris said.
Staying hydrated
Hydration is key to good bowel health, Chris said.
He commented: “Drinking adequate water softens stools, improves your bowel, and reduces bloating. It’s a simple yet effective way to promote digestive comfort.”
Limiting carbonated drinks
Fizzy drinks can bring excess air into the digestive system, leading to bloating.
“Choosing non-carbonated alternatives and being mindful of fizzy drinks can help reduce bloating over time,” Chris said.
Engaging in light exercise
He said: “Physical activity, even just a short walk, can stimulate your bowel and improve blood flow to the gut, reducing bloating and promoting overall digestive health.”
Keeping a food diary
Keeping a food diary can help identify potential triggers for bloating, such as gluten sensitivity.
Chris said: “By tracking food intake and symptoms, you can make informed dietary choices to minimise bloating and discomfort.”
The NHS also lists possible causes of bloating as:
- Constipation
- A food intolerance
- Coeliac disease
- Irritable bowel syndrome (IBS).
When seek medical help
The health body says you should speak to your GP if you’ve been feeling bloated for three weeks or more, or if you feel bloated regularly (more than 12 times a month).
Chris advised calling 999 or going to A&E if:
- You experience a stomach ache that comes on suddenly or is severe
- Touching your stomach causes pain
- You’re vomiting blood, or your vomit resembles ground coffee
- If your stool is bloody or black
- You’re unable to urinate, defecate, or pass gas
- Breathing becomes difficult
- You’re experiencing chest pain.