Bloating. We've all felt it at some point. That uncomfortable fullness, the tight jeans, and the dreaded belly expansion that feels like you've swallowed a balloon. While it’s super common, it can still be annoying, sometimes painful, and leave you wondering, “Why me?” The good news? With a little know-how, you can often manage or even prevent bloating altogether.
Let’s talk about what causes it, why it happens, and how simple nutrition and lifestyle tweaks can make a big difference to your gut health—and your comfort! Our Dietitians explain how to beat bloating further.
What EXACTLY is gut health?
Gut health refers to the balance and function of your digestive system. Your gut is home to trillions of tiny microorganisms (good bacteria) that help digest food, absorb nutrients, and keep your immune system in check. A healthy gut = a happier you. It’s no wonder the gut is often called the “second brain”!
When things are out of whack—hello, bloating! But what does nutrition have to do with all this?
Nutrition and gut health: How are they linked?
What you eat plays a huge role in your gut health. Your gut bacteria love fibre, a balanced diet, and plenty of water. When you nourish your gut, you’re more likely to:
Feel less bloated
Digest food efficiently
Have smoother bowel movements
Have more energy
Support your overall health
Poor nutrition or diets lacking variety can throw off your gut balance. This can lead to sluggish digestion, bloating, and discomfort. Basically, happy bacteria = happy belly!
Let’s talk about bloating…
So, what is bloating? Bloating happens when your stomach or intestines fill with air, gas, or fluid. It can make your belly feel tight, swollen, or painful, and it’s often accompanied by burping, flatulence, or just feeling full.
Is bloating normal in a healthy person?
Yes, mild bloating every now and then is completely normal! It often happens after a big meal, fizzy drinks, or eating foods that produce gas. But frequent or severe bloating might be a sign that something else is going on—like a gut imbalance, food intolerance, or another health issue.
How does Bloating happen?
Bloating happens when gas builds up in your digestive tract, which can occur either:
Naturally: As your body breaks down food, gas is released as part of the process.
Externally: From swallowing air when you eat, drink, or talk.
Why does bloating happen? Some common culprits…
There are plenty of reasons you might feel bloated, including:
Overeating: Eating too much at one time can stretch your stomach and slow digestion.
Eating too quickly: You might swallow extra air along with your food.
High-fibre foods: Beans, lentils, broccoli, and other fibre-rich foods are great for gut health but can also produce extra gas.
Carbonated drinks: Fizzy drinks release carbon dioxide, which gets trapped in your gut.
Food intolerances: Lactose, gluten, or high FODMAP containing foods (certain types of carbohydrates found in specific foods) can cause bloating in sensitive individuals.
Constipation: When bowel motions get “backed or clogged up,” bloating often follows.
Hormonal changes: Many women experience bloating during their menstrual cycle.
How to get relief from bloating
Feeling the bloat?
Here’s how to ease the discomfort:
Move your body: Gentle walks, yoga, pilates or stretches can help get the bowels moving along and release excess gas in your system.
Sip peppermint tea: It relaxes your digestive system and may reduce gas.
Limit fizzy drinks: Switch to still water to reduce trapped gas.
Eat smaller meals: Instead of 3 big meals, try 5-6 smaller ones.
Chew slowly: Take your time, chew properly, and enjoy your meals!
Eating at a relaxed pace helps prevent air swallowing. (It is recommended to chew each mouthful ~30 times on average, try it!)
Stay hydrated: Drinking enough water/fluids during the day supports digestion and prevents constipation.
What prevents bloating?
Try these tips to keep bloating at bay:
Eat more fibre, but go slow
Gradually increase your fibre intake so your gut adjusts.
Stay hydrated
Water helps fibre do its job and keeps things moving through the gut.
Probiotics
These are “good bacteria” that can improve gut health and digestion.
Limit chewing gum
It can lead to swallowing extra air as we increase chewing.
Limit gas-producing foods
If you’re sensitive, monitor for any signs of bloating after consuming foods like beans, cabbage, or dairy.
Conditions that may cause bloating
While bloating is usually harmless, it can sometimes be linked to medical conditions, such as:
Irritable Bowel Syndrome (IBS)
Gastroesophageal reflux disease (GORD)
Constipation
Small Intestinal Bacterial Overgrowth (SIBO)
If bloating is severe, ongoing, or accompanied by pain, it’s worth seeing a doctor to rule out any underlying issues, as well as a Dietitian for personalised support.
Medications to consider
Some medications can cause bloating as a side effect, such as:
Antibiotics
Pain relievers (NSAIDs)
Iron supplements
Laxatives (when overused)
On the flip side, there are medications or remedies that can help with bloating, like:
Antacids
Simethicone (to break up gas bubbles)
Probiotic supplements
Always check with your doctor or pharmacist before starting or stopping any medication.
Beating the Bloat!
Here’s where to start when dealing with bloating.
Keep a food and symptom diary: Track when you feel bloated to identify patterns. E.g.) Is it before/after certain foods are consumed? How were you feeling at the time of eating?
Add fermented foods: Foods like yoghurt, kefir, and sauerkraut boost healthy gut bacteria.
Manage stress: Stress can impact digestion, so try relaxation techniques like deep breathing.
Avoid distractions during mealtimes: Sit at a table and avoid watching TV/doing work whilst eating to help mindful eating/chewing at a slower pace
Stay active: Even light movement can improve digestion and reduce bloating. Try a light walk or stroll after a meal!
Why work 1-on-1 with a Dietitian for Gut Health?
If bloating or other gut issues are getting in the way of your day-to-day life, working with a Dietitian can make a world of difference. A Dietitian can:
Identify your triggers (like specific foods or habits)
Create a personalised eating plan tailored to your needs
Support a sustainable lifestyle with conditions like IBS, food intolerances, or SIBO
Help improve your overall gut health and reduce uncomfortable symptoms
If you’re not sure where to start, a General Practitioner (doctor) is always a good first step. They can check for medical conditions, run appropriate tests, and refer you to a Dietitian for further support.
Don’t let bloating rule your life!
Bloating can be uncomfortable, but with the right strategies, you can take control of your gut health. A balanced diet, simple lifestyle changes, and support from health professionals can make a big difference.
If bloating is becoming a regular guest in your life, don’t wait—reach out to one of our OSCAR Care Group Dietitians today. Our Accredited Practising Dietitians are here to help you identify triggers, improve your gut health, and get back to feeling and living your best life!
If you are ready to tackle bloating head-on, contact an OSCAR Care Group Dietitian for 1-on-1 support and expert advice tailored to your needs.