5 reasons why you struggle with bloating
Do you wake up in the morning with a comfortable stomach but by the end of the day you’re struggling with unbearable bloating? Or does your belly balloon as soon as you eat well… anything? Cue unzipping your jeans. Some bloating is a normal part of digestion. But when it comes along with discomfort, pain and takes a toll on everyday life, figuring out the root cause is important to find relief. So, here are five reasons why you may be struggling with bloating.
1. Eating too fast
When quickly gulping down food, you inadvertently swallow excess air that causes your stomach to expand and bloat. Eating fast also means food isn’t being chewed well. Large chunks of food then enter the stomach which your body struggles to digest. The mouth and teeth are the only part of the digestive system that physically break down food, so not chewing food means you completely miss this opportunity to start the process of digestion.
2. Skipping meals
Whether intentional or not, skipping a meal or snack will likely have you arriving at your next meal starving and eating a large volume of food. When too much food is eaten at once, this creates immediate bloating. You are also more likely to eat too fast and not chew well when hungry. This further worsens bloating!
3. Constipation
If you are not passing stools frequently, experiencing hard and dry stools, straining on the toilet or not feeling completely emptied after having a bowel motion, you may be constipated. This “blockage” of stools in your large intestine can make it difficult to pass wind and gas builds up which triggers bloating. The longer stools sit in the large intestine, the more time intestinal bacteria have to ferment components of stools (like fibre). This additional fermentation creates even more gas and bloating.
4. FODMAP sensitivity
For some, an intolerance or sensitivity to FODMAPs can trigger excessive bloating, distention and discomfort. FODMAPs are a group of short-chain carbohydrates found in many nutritious plant-based foods. They are poorly absorbed and rapidly fermented by bacteria in the large intestine. If you have a hypersensitive gut, this rapid fermentation triggers bloating and pain. Suspect you have a FODMAP intolerance? It is incredibly important to work with an Accredited Practising Dietitian to identify which FODMAP subgroups you are sensitive to and how much you can tolerate.
5. Undereating
The most overlooked cause for bloating? Not eating enough, whether intentional or unintentional. When the body is not receiving enough fuel to function, it goes into “low power mode” and dials down non-essential functions. This can include digestion. Eating food also physically stimulates digestive tract muscles to contract and move food and gas along. Meeting your individual energy requirements on a daily basis is essential for normal digestive function. This is easier said than done, especially if you have a poor relationship with food, have high energy requirements or feel like most foods trigger gut symptoms! One-on-one support with an Accredited Practising Dietitian is key in this instance.
Yes, some bloating is normal. But, regular intolerable distension and pain in your belly is not. At best, you are left feeling uncomfortable and embarrassed. At worst, you may start to fear food and symptoms prevent you from enjoying everyday life. If you struggle with bloating, our team is here to help provide individual support to find relief. If you need one-on-one guidance, book in with one of our Accredited Practising Dietitians today.