Feeling bloated? It might NOT be linked to your diet

Feeling uncomfortably swollen after eating a heavy meal is a common complaint—but it’s only one of five forms of bloating, according to a leading nutritionist. 

The 2023 Rome Foundation Global Epidemiology Study surveyed 51,425 individuals from 26 countries and found that almost a fifth (18 per cent) experienced bloating at least once per week, with many people also experiencing nausea and abdominal pain. 

Public Health Nutritionist Dr Emma Derbyshire told the Daily Mail that there are actually several different types of bloating—and they’re not all related to what we’ve eaten or drank.  

These are gas bloating—the type triggered by beans and fizzy drinks—water retention bloat, hormonal bloat, food sensitivity bloat and bloating caused by sluggish digestion. 

She said: ‘Water retention, constipation, hormones and stress can also contribute to bloating, and cause you to blow out like a balloon. 

‘There is quite often more than one root cause, but the most common one is gastrointestinal gas. 

‘This can be a digestive issue and may be simply caused by eating too fast, a food intolerance or food allergy that causes digestive issues and gas to build up.

‘Anxiety can also cause bloating often due to the swallowing of air. Medical conditions such as irritable bowel may result in bloating, too.’

Classic signs of bloating include a feeling of fullness or pressure in your abdomen, noticing that your abdomen feels bigger than usual, to the point that your clothes don’t fit as they usually do—even if your weight has remained the same.

In more extreme cases, your stomach might gurgle, rumble and cramp, causing you to pass gas and burp more than usual. 

One of the most frustrating things about bloating is that you never know how long it will last—depending on the trigger, incidents can last for just a few hours or for days on end.   

Some people are more prone to bloating than others due food intolerances, irritable bowel conditions, or simply because they have an unhealthy gut flora—the medical term for the fungus and bacteria which help us digest food and absorb and assimilate nutrients via the bloodstream. 

For women, the menstrual cycle is another cause of temporary bloating due to hormonal changes triggering food cravings and water retention. 

Water retention-related bloating—which can also can be caused by long-haul flights, or the use of certain medications—can make you ‘puffier all over’ says Dr Derbyshire, noting that swelling might also be seen in the face, fingers and ankles.

What foods can cause bloating? 

If you’re asked to think of a food which can cause havoc with your digestion, the humble baked bean would probably be the first thing that comes to mind. 

However, it’s not only beans, pulses—like chickpeas—and lentils which can cause havoc in your intestines.    

Dr Derbyshire said: ‘Fizzy drinks, dairy, foods heavy in gluten, sugar-free sweeteners and greasy junk food are some of the common culprits for bloating, along with chillies and spicy foods. 

‘Cutting your intake of cruciferous vegetables such as cabbage, cauliflower and Brussels sprouts and legumes such as peas, beans and lentils can also help reduce wind and bloating. 

‘But the main message, especially as we head deeper into autumn and into winter, is to go easy on the high fat, high sugar treats which can contribute to less healthy gut bacteria. 

‘However, there is no need to totally avoid these foods – just aim for smaller quantities.’

How can you cure bloating, fast?  

While it might seem counter intuitive, experts advise people not to avoid drinking fluids while struggling with water retention. 

Dr Derbyshire said: ‘It seems a logical link but being hydrated can actually help with water retention.

‘Other ways to try and deal with bloating is to have a cup of peppermint tea. 

‘You can also try a gentle walk, use a heat pack and avoid tight clothes—take your tights down, or unbutton your jeans!’

Prevention is often the best cure, so Dr Derbyshire recommends keeping notes and looking for patterns around flare ups. 

She said: ‘Monitor what you are eating and drinking, and keep a food and symptom diary. 

‘If there are any bloating flares up think back—was anything different eaten compared to usual? Bloating can often happen, for example, on holiday when we are more likely to overindulge.’ 

Are there ways to prevent bloating?  

As a major trigger for bloating is stress, Dr Derbyshire advises a double pronged approach to swerving swelling-up; taking a mindful approach to your gut health, and a daily probiotic.  

She said: ‘Practice stress management techniques like slow deep breathing and try to relax. 

‘Go easy on the alcohol, stay well hydrated and eat small portions of food. 

‘Keep moving with a good walk or run each day. Try some exercise snacks round the house: squats, push ups, a few weights if you have them.’

Dr Derbyshire also recommends people make sure they eat five servings of fruit and vegetables a day, and a probiotic containing Bifidobacterium longum 35624, which has been shown in scientific studies to reduce bloating and abdominal pain. 

When should you see your GP about bloating? 

Most bloating comes and goes but if you are prone to bloating it often recurs, perhaps triggered by what you’ve eaten, prescribed medication, and other lifestyle factors. 

Dr Derbyshire explained that there are times where it should cause concern. 

She said: ‘If bloating persists for three weeks or more, occurs regularly more than three to four times a week, does not improve despite attention to diet or is accompanied by abdominal pain, fever, blood in your poo, diarrhoea or vomiting, heartburn or loss of appetite, make an appointment to see your doctor.’