Do you ever feel full, heavy or sluggish? Abdominal bloating is very common, and can be transient or a reoccurring symptom. If this is you, consider this a sign to look more deeply into the possible causes of bloating and some strategies to help lose the bloat.

Bloating is a digestive complaint where the stomach feels distended or stretched. Bloating is very common, with nearly 20% of the population reporting regular bloating, and occurs more often in women than men. 

Common causes of bloating

• Bloating can be caused by a number of factors, including: 
• Poor dietary habits (e.g. food sensitivities or eating on the run)
• Poor digestion (delayed stomach emptying or fermentation of undigested foods)
• Intestinal dysbiosis (imbalance of the gut microbiome)
• Constipation or sluggish bowels
• Stress
• Hormones

Bloating is a normal response to certain foods or habits, and everyone feels bloated occasionally. However, if you’re feeling bloated regularly, or uncomfortable, it could be a sign that something in your diet or lifestyle needs attention. The good news is, you don’t need to put up with regular bloating, as there are some simple lifestyle tips you can adopt to support good digestion and reduce the occurrence of bloating.

Top tips for managing bloating

1.      Chew food thoroughly: Chew every mouthful of food well as this supports the mechanical digestion of food, breaking it down into smaller pieces to reduce the burden on the stomach.

2.      Eat mindfully: Sit down to eat without multitasking and minimise distractions. This helps the body enter a relaxed “rest and digest” state to allow proper digestion of food.

3.      Don’t eat too quickly: Eating slowly allows time for the body to register satiety and reduces the likelihood of overeating.

4.      Identify and limit trigger foods: Certain foods are more likely to cause bloating, especially if eaten in large quantities or if they’re not prepared properly.

• Some legumes like lentils can cause bloating. Soaking them before cooking can help make them more digestible.
• Cruciferous vegetables, such as cauliflower and cabbage can cause bloating in some individuals. Try opting for fermented varieties to assist digestion.
• Gluten is another common contributor to bloating. If you feel bloated after a large bowl of pasta, consider gluten-free or low-gluten swaps such as quinoa, buckwheat or amaranth.
• Carbonated beverages often cause bloating and are best avoided. 

Engage in physical activity: Even gentle exercise such as walking can help relieve bloating. A study looked at the effects of a short-duration postprandial walk on individuals experiencing bloating, and found that just 10-15 minutes of walking after a meal was associated with significant improvements in symptoms of abdominal bloating. 

6.      Support digestion: Ensure you consume plenty of fresh fruits and vegetables which will provide enzymes and fibre to help digest food and support regular bowel movements. 

For targeted support, consider Herbs of Gold Bloating Relief Complex, containing a blend of herbs, including Chen pi, traditionally used in Chinese medicine to relieve abdominal bloating and feelings of fullness, and Caraway, traditionally used in Western herbal medicine to relieve abdominal bloating and excess intestinal gas.