Feeling bloated like a balloon despite eating right? Nutritionist reveals surprising causes and easy tricks to cure a gassy gut
Feeling uncomfortably swollen after a meal is a common complaint, but nutritionist Dr Emma Derbyshire tells the Daily Mail that there are actually five distinct types of bloating. According to the 2023 Rome Foundation Global Epidemiology Study, which surveyed 51,425 people across 26 countries, nearly one in five adults experience bloating at least once a week, often accompanied by nausea or abdominal pain.
The Usual Suspects: Gas, Hormones, and Water Retention
Dr Derbyshire explains that bloating can stem from more than just diet. The five main types include: gas-related bloating from beans and fizzy drinks, water retention, hormonal fluctuations, food sensitivities, and sluggish digestion. She warns that factors like stress, constipation, anxiety, and gastrointestinal conditions such as irritable bowel syndrome can also contribute. “There is often more than one root cause, but the most common is gastrointestinal gas”, she said.
Spotting the Signs of Bloating
Classic symptoms include abdominal fullness or pressure, noticeable swelling even without weight gain, gurgling or cramping, and increased passing of gas. The duration varies depending on the trigger, lasting from a few hours to several days. People with food intolerances, irritable bowel conditions, or an unhealthy gut microbiome may be more prone. Women may experience temporary bloating during their menstrual cycle due to hormonal shifts and water retention.
Which Foods Trigger the Balloon Effect?
While baked beans might come to mind first, Dr Derbyshire highlights that pulses, lentils, dairy, fizzy drinks, gluten-heavy foods, sugar-free sweeteners, greasy junk food, and spicy dishes can all worsen bloating. She advises moderation rather than complete avoidance, particularly with high-fat or sugary treats that can upset gut bacteria.
Quick Fixes to Deflate the Belly
Hydration is key, even for water retention, says Dr Derbyshire. Peppermint tea, gentle walks, heat packs, and loosening tight clothing can provide relief. She recommends monitoring food intake through a diary to identify personal triggers and patterns.
Addressing
stress is crucial for gut health. Dr Derbyshire suggests mindful practices like
deep breathing, reducing alcohol, eating smaller portions, and staying active
through walks or brief exercises at home. A daily probiotic containing
Bifidobacterium longum 35624 and consuming five servings of fruit and
vegetables can also help reduce bloating and abdominal discomfort.
When to Seek Medical Advice
While occasional bloating is usually harmless, Dr Derbyshire advises seeing a doctor if it persists for more than three weeks, occurs more than three to four times weekly, or is accompanied by severe symptoms such as pain, fever, blood in stools, vomiting, heartburn, or loss of appetite.
Feeling like a balloon is not always about what you eat. Experts say understanding the type of bloating and managing lifestyle factors is key to deflating discomfort and keeping your gut happy.