Tips to help fix bloating, naturally
Bloating can be uncomfortable, embarrassing, and sometimes even painful. Some people experience bloating after meals, some after just drinking water, and sometimes it seems to come from nowhere. We all experience bloating at one time or another, but some people live with it day in, day out.
So, what can you do to help reduce bloating and distention that is natural and easy to do?
In this article, we cover -
What is bloating?
What is the difference between bloating and distention?
6 reasons you may be bloated
What else might be going on?
When should you see a practitioner?
Simple things to reduce bloating?
What is bloating?
Bloating is that feeling of fullness in your abdomen that can happen after a meal, after particular foods or drinks, or sometimes outside of mealtimes. People can experience bloating even after a glass of water. It can occur with, or without distension. Many people feel that it’s normal and ‘you just have to live with it’, however, bloating is a sign that something is not quite right in the digestive system, and there are good reasons to try to resolve it.
There are a number of simple diet and lifestyle changes that can reduce the symptoms of bloating, depending on the cause they may completely resolve it, or you may need to see a naturopath to treat a more complex issue.
The large intestines are home to the largest number of microbiota species, usually around 500 different species, with a total of around 10 to the power of 14, or 100,000,000,000,000 individual microbes living within the digestive system. Interestingly, we don’t all have the same species, and the latest research shows that perhaps there isn’t a perfect set of microbes to have. It’s been found that whilst the individual microbes might change from one person to another, it’s the by-products (metabolites) that they produce which is important. Surprisingly, we can each have different microbes but they are producing the same metabolites.
The main cause of bloating is a buildup of gases such as oxygen, hydrogen, carbon dioxide, nitrogen, and methane. This is most often due to a disruption to the colonic microbiome, an imbalance in the species, which can allow ‘pathobionts’ (species that are beneficial when in usual numbers but can proliferate to become harmful) to increase in number. At the same time, the beneficial species might be reduced in number, unable to provide their beneficial actions. This imbalance is referred to as microbiome dysbiosis.
What is the difference between bloating and distention?
Bloating is the feeling of fullness occurring after even a small meal, or after just drinking water. It is due to gases that the pathobiont species are making, and sometimes where they are located can cause discomfort. You may not look any different, however, the feeling can still be really uncomfortable. Distention is when your abdomen expands and without putting on weight or fat around your middle, all of a sudden your pants no longer fit comfortably. Sometimes, this can also be due to fluid retention, and/or inflammation. Women often feel bloated at times in their menstrual cycle, also accompanied by distention. It can be embarrassing when someone asks you “when your baby is due” and you’re not pregnant.
Bloating and distention may be accompanied by grumbling noises, burping, belching, or flatulence - which can sometimes give temporary relief. Sometimes the discomfort of bloating can be relieved by a bowel movement.
Reasons you may be bloated
A diet high in sugar and refined carbohydrates (e.g. cakes, bread, pasta, biscuits, crackers)
A diet low in fibre (then a sudden increase can also cause bloating as the microbiota adjust).
Swallowing, gulping, or taking in air when eating - usually, when eating too fast, or when chewing gum or smoking.
Carbonated drinks, or fermented drinks and foods
Food intolerances or allergies
Low stomach acid
Irregular meals, or mealtimes
Parasites, such as Giardia lambla,
Hormone imbalances
Stress - and eating while stressed
Eating too fast, not allowing the ‘cephalic stage of digestion’ to occur - that’s the part when we think about food, smell, or see food it can stimulate the release of gastric juices needed for proper digestion.
Not drinking enough water, which can contribute to constipation which can cause bloating
Hormonal imbalances
Medications
What else might be going on?
SIBO (Small Intestinal Bacterial Overgrowth),
SIFO (Small Intestinal Fungal Overgrowth),
or IBS (Irritable Bowel Syndrome).
(IBD) Inflammatory Bowel Diseases: crohn’s disease or ulcerative colitis
diverticulitis, gastritis, gastroparesis,
GERD/GORD
Candida overgrowth
And, not to scare you but other more serious conditions can have bloating as one of the symptoms and need to be ruled out - heart failure, liver and kidney disease, and ovarian cancer. See your doctor immediately, if you suspect any of these conditions.
When should you see a practitioner?
Naturally, if you are experiencing severe or ongoing pain you should see your doctor. Otherwise, try the tips below and if you are still having issues, then it’s likely you’ll need some help from someone who sees these conditions all the time…like me.
I have helped many people resolve their bloating issues and some of them, really quickly. It all depends on what the cause is, what other health conditions you have, how easily you can make the necessary changes, or take the supplements or herbs, and how long you have had the symptoms.
You are welcome to give me a free discovery call to chat!
Simple lifestyle and diet tips to reduce bloating
These really easy tips can make a big difference to bloating, depending on the cause. You’ll be surprised!
Don’t eat like a snake! Eat slowly, cut food into small pieces, and chew thoroughly! Take your time. Snakes eat things whole and then lie around for digesting them - they are probably just really uncomfortable.
Eat mindfully, with no distractions - no phone, TV, loud music, stimulating (good or bad) conversations, or books.
Look at your food, smell it, think about how delicious it is going to be - get the juices flowing
Eat more plants! Especially beans, lentils, chickpeas, onions, leeks, and garlic - BUT, if you haven’t had much fibre lately then work up to it slowly, or you could make things worse. If you know you have an issue with these foods then working with a naturopath can be a good idea. They contain essential nutrients so cutting them out long term can be bad for your microbiome and your health.
Drink 2 L of water a day. It might surprise you, but not being well hydrated can cause bloating in a number of ways, from causing a firmer stool to altering the pH of the gut, thickening the mucosal lining of the gut, and altering how well cells communicate. Water is essential in the last stage of energy production, so being dehydrated can slow peristalsis just because the muscles don’t have enough energy.
Have you considered a food intolerance? (Yes, even the one you love the most!) Just cut it out completely for a week or two, and see if you notice any difference. It’s not good to cut out healthy foods if there isn’t a good reason, and sometimes a food intolerance is only temporary while you are healing. If you suspect it’s a food then come and see me and we can discuss strategies to keep a healthy broad range of fresh, whole foods in your diet, or how to find the troublemakers.
If you are still experiencing bloating come and see me and I’ll help find out what is really going on. Sometimes it’s really simple - I’ve helped so many people that there’s generally not a condition I haven’t seen.
FAQs
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Absolutely, and it’s common. Often, one digestive complaint will cause another so, sometimes a treatment strategy will be done in stages. Like peeling the layers of an onion, we will work with one thing at a time.
Whatever your situation, we can do something to optimise your health, and improve your body’s ability to restore balance. -
Yes, and no. It depends on your condition, how long you’ve had it and the reason that you’ve been told not to have fibre. There are different types of fibre, some that might get stuck in pockets (as in diverticular disease) and so it might be important to avoid those things, but other fibres are soluble and still valuable food sources for microbiota.
Working with an experienced practitioner can help you sort out what you should and shouldn’t eat. Especially, if it wasn’t a practitioner that recommended you don’t eat fibre!
It’s always important to make sure you don’t cut out foods that provide essential nutrients e.g. staying on the FODMAP diet for longer than is necessary. An experienced practitioner can help re-introduce foods when the time is right. Nutrient deficiencies can cause disruption to digestion, the microbiome and all aspects of health. -
Absolutely! Just book yourself in for a discovery call - whether it’s a CDSA stool test from your doctor, a Microba test, GI 360, GI Map, or any other - I can help translate what it means for you and design a treatment strategy around your results.
Or, if you prefer I can arrange functional stool testing, microbiome mapping, or other functional testing that might be relevant for your health condition.
Book yourself in for a FREE discovery call and we can chat about what I can do for you.
