Dietitian Strategies on How to Reduce Bloating

Is your bloating normal? Find out causes, tips, and more from a digestive health dietitian

In our practice, we receive many questions about bloating! Clients often ask, “Why am I so bloated?!” and are searching for tips on how to reduce bloating and improve their overall digestive health.

Bloating can be a complex topic with a variety of causes, and building your bloating toolkit can also be highly individualized, so working with a digestive health dietitian is always a good idea! To get you started, this article will explore the causes of bloating, and some common tips and tricks for managing bloating. 

Key Takeaways

• Bloating is common and often normal. It’s the feeling of fullness, pressure, or tightness in the abdomen, sometimes paired with visible swelling (distention).
• Some bloating is healthy. A little daily belly expansion is a sign that your digestive system and gut bacteria are working as they should.
• Persistent or severe bloating deserves attention. If bloating comes with pain, diarrhea, blood in your stool, unexplained weight loss, or major changes in bowel habits, see a doctor.
• Everyday factors often play a role. Eating quickly, carbonated drinks, certain high-fibre foods, stress, and hormonal shifts can all contribute.
• Medical conditions can also be causes. IBS, IBD, celiac disease, gastroparesis, and food intolerances may lead to bloating.
• Simple habits can help. Eating slowly, staying hydrated, moving your body, using peppermint or ginger, and practicing good posture are all practical strategies to reduce discomfort.
• Everyone’s gut is unique. What works for one person may not work for another—keeping track of patterns in your diet and lifestyle can help.

What Is bloating?

Bloating is the uncomfortable sensation of fullness, tightness, or pressure in the abdomen. It’s often accompanied by visible swelling of the belly, which we call distention. While many people use the words bloating and distention interchangeably, bloating refers more to the feeling, while distention refers to the look of a swollen abdomen.

Along with that “too full” sensation, people may also notice gas, burping, gurgling, or changes in bowel habits. Occasional bloating after a big meal is very common, but persistent or severe bloating may signal something else going on.

Is Bloating Normal?

One thing that is important to note is that it’s totally normal for all of us to experience some bloating and expansion of the belly throughout the day – this is a sign that our body is doing what it needs to do! Our stomachs are being filled with healthful and soulful foods, and the bacteria in our gut are getting the fuel they need from that food to provide us with a wide variety of health benefits.

And remember, there’s no need to feel guilty or ashamed about bloating—it’s simply a natural part of how the body works.

When to See a Doctor

Bloating can also be a symptom of certain medical conditions, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). In general, it is a good idea to see a doctor if you experience bloating that is persistent, severe, or accompanied by other symptoms such as abdominal pain, diarrhea, or blood in your stool.

It’s also important to see a doctor if you have a sudden or unexpected change in your bowel habits or if you experience unexplained weight loss, as these can be signs of a more serious condition. Additionally, if you have a history of gastrointestinal problems or a family history of such conditions, it’s important to consult with a doctor to rule out any underlying issues. 

Common Causes of Bloating

If you aren’t experiencing any of the “red flag” symptoms I described above, but are still struggling with more gas, swelling, or discomfort than usual, exploring some possible food or lifestyle adjustments might be supportive for you! Below are some examples of what causes bloating:

Diet

Certain foods are more likely to cause bloating, such as beans, lentils, broccoli, cabbage, and onions. These foods contain prebiotic fibres which are fermented by the bacteria in our gut, producing gas!

If you’ve been working to include more plant-based proteins in your eating patterns, you might notice an initial increase in gas and bloating – your gut bacteria are CELEBRATING all that delicious fibre you’re adding. After a few weeks, with consistent intake, this should normalize.  

Carbonated Beverages

Bubbly drinks introduce more gas in the gut, which can contribute to bloating. The same goes for drinking through straws all the time! 

Diet Products

Foods or candies that are sweetened with large amounts of sugar alcohols, such as xylitol and sorbitol, can also cause bloating.

Food Intolerances 

Some people may be intolerant to certain foods, such as lactose, which can cause bloating. 

Gastrointestinal Conditions 

Certain medical conditions, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and celiac disease, can cause bloating. 

Constipation 

When stools are hard to pass, the intestinal muscles must work harder to push the stool through, which can cause bloating and discomfort. 

Gastroparesis 

This is a condition where the stomach takes too long to empty its contents into the intestines, which can increase bloating and discomfort. 

Hormonal Changes 

Hormonal changes can cause bloating! One prime example is some of the digestive side effects we see when women are menstruating. It’s very normal to experience more bloating while you have your period.   

Medications 

Some medications, such as antibiotics, may cause bloating as a side effect. 

Stress 

Stress and anxiety can affect the digestive system, increasing our experience of bloating, among other symptoms. 

7 Simple Everyday Strategies to Reduce Bloating

Below are a few ideas and tips to add to your toolkit if you’re wondering how to reduce bloating and discomfort:  

1. Eat Regular Meals

A simple, but so effective strategy! Regular meal intervals keep the gut moving in a good rhythm and prevent food from sitting in the digestive tract, where more fermentation can occur and thus more gas and bloating!  

2. Slow Down When Eating

Eating too quickly can cause you to swallow air, which can contribute to bloating. Challenge yourself to chew each bite 20-30 times before swallowing to support mechanical digestion! 

3. Try Peppermint

Either as a strongly brewed peppermint tea or enteric-coated capsules, peppermint has been shown to calm and relax the muscles of the digestive tract, improving digestion and allowing gas to pass through.  

4. Incorporate Ginger

This root has natural “prokinetic” properties, which encourage food to move at a healthy rate through the digestive tract. Adding ginger tea, cooking with ginger root, or eating a few ginger chews before or after a meal can help keep gas moving through the digestive tract and reduce bloating.  

5. Drink Plenty of Water

Drinking enough water can help prevent constipation (which is often coupled with bloating!) and keep our gut hydrated. 

6. Exercise Regularly

Regular exercise can help improve digestion and reduce bloating. Remember: when you move, your gut moves! If you’re feeling bloated, try some gentle yoga poses to keep gas moving through the gut.  

7. Practice Good Posture

Sitting or standing with good posture can help reduce bloating by allowing the stomach to empty properly. I would also be mindful of clothes that fit too tightly or dig in at the waist, as this can aggravate digestive symptoms!  

It’s important to note that everyone’s experience with bloating is different, and some of the above tips may be more effective for some than others. It may be helpful to keep a food & mood journal to help identify any patterns or triggers in your own eating patterns or lifestyle!

If your bloating persists or you’re looking for more individualized support to build your digestive health toolkit, reach out to our digestive health dietitians here at Health Stand! We would love to support you in making your gut feel good.  

Interested in more specialized help for bloating or digestive issues? Our Digestive Health Dietitians can help!

If you are confused about which foods can trigger a cranky gut reaction or what nutrition recommendations can ease your symptoms and improve your gut health, reach out to us for help.

Our incredible and compassionate team of Registered Dietitians provide personalized solutions to your nutrition concerns through our one-on-one nutrition counseling. Learn more more our digestive health dietitians or simply contact us to book a free discovery call below.

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