Bloating: A Telltale Sign of Gut Health Imbalance
Bloating is often a sign of an imbalance in gut health, characterised by a feeling of fullness or swelling in the abdomen. Understanding its triggers is key to managing this common issue.
Understanding the Common Causes
- Dietary Habits: Consuming high-FODMAP foods, insufficient fibre, or overeating can lead to bloating.
- Eating Patterns: Irregular meals, eating too quickly, and chewing gum can cause gas build-up.
- Lifestyle Factors: Lack of exercise and high-stress levels can negatively impact digestion.
- Medical Conditions: Conditions like IBS or hormonal imbalances may contribute to the issue.
Practical Strategies for Relief
- Probiotics: Incorporate probiotic-rich foods or supplements into your diet. Probiotics, such as those found in yoghurt, kefir, and fermented vegetables, can help balance your gut flora, reducing bloating.
- High-Fibre Foods: Gradually increase your intake of high-fibre foods like fruits, vegetables, legumes, and whole grains. Fibre helps regulate digestion and prevent constipation, but it’s important to increase your intake slowly to avoid gas. Depending on the severity, you may benefit from a low-FODMAP diet, ideally under the guidance of a dietitian.
- Exercise Regularly: Physical activity helps stimulate the passage of gas through the digestive tract and can reduce your symptoms. Even a daily walk or simple stretching can be beneficial.
- Limit Salt: Excessive sodium intake can cause water retention, contributing to bloating. Aim to reduce your intake of high-sodium processed foods.
- Stay Hydrated: Drinking enough water can help flush out excess sodium and reduce constipation. Aim for at least 8 glasses a day.
- Reduce Stress: Research shows a direct link between stress and gut-related symptoms. Practice regular self-care to keep your stress levels low, or consider speaking with a psychologist.
It’s important to note, that it’s normal to experience some bloating, but persistent discomfort may indicate a need for dietary or lifestyle changes.
Struggling With Bloating?
Book a consult with me for a one-on-one session and get a personalised meal guide tailored to reduce your bloating and enhance your gut health. Together, we’ll explore the root causes of your discomfort and develop a plan to improve your digestive wellness!
References
A Practical Approach to the Diagnosis and Treatment of Abdominal Bloating and Distension, 2022
Management of Chronic Abdominal Distension and Bloating, 2021
