Bloating is one of the main reported symptoms of gastrointestinal discomfort. It's commonly caused by excess gas production or disturbances in the movement of the muscles of the digestive system.
What is it?
Trapped intestinal gas causing increased pressure that may come with visible signs such as what we call ‘food baby’.
In some people it can cause uncomfortable or painful symptoms such as constipation, diarrhoea and abdominal pain. Some bloating now and again is a common symptom for most but if your quality of life is disturbed by painful bloating often, you should see your health care professional or a dietitian.
What Causes Bloating?
Bloating can be caused by a variety of factors, including:
Excess Gas: This is one of the primary culprits behind bloating. Gas can build up in your digestive system due to factors like swallowing air, certain foods, or bacterial fermentation in the gut.
Dietary Habits: Eating too quickly, overeating, or consuming excess gas-producing foods like beans, broccoli, and carbonated drinks can lead to bloating.
Underlying Conditions: Conditions such as irritable bowel syndrome (IBS), lactose intolerance, and other gastrointestinal disorders can contribute to chronic bloating.
5 top tips:
1. Slow down and chew your food thoroughly to prevent swallowing excess air.
2. Go for a 10 minute walk after meals to get things moving: Gentle exercise, such as walking or yoga, can help stimulate digestion and alleviate bloating.
3. Stay hydrated: Drinking plenty of water can help prevent constipation, which can contribute to bloating.
4. Have 5-6 smaller meals throughout the day (over 3 big meals).
5. Add flaxseeds to your diet! (Start slow and work up to 1-2 tbsp)
Understanding the causes of bloating and implementing strategies to find relief can significantly improve your digestive health and overall well-being. By being mindful of your eating habits, identifying trigger foods, and knowing when to seek medical advice, you can effectively manage bloating and enjoy a more comfortable, bloat-free life.
If you are looking to help your digestive function and suffer with bloating, book in for a nutrition consult through the book now tab.
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