Bloating can be uncomfortable, and I know a lot of us experience it often with no idea why.

While there are some things you can do to reduce everyday bloating, finding out the cause of your bloating will ultimately help you rid the bloat for good.

Let’s talk about some of the many reasons why you could be experiencing bloating and some tips on how to manage these:

  • Poor diet
    • Specifically, we want to ensure we’re including a diet balanced in protein, fats and fibre to keep us full and keep our bowel movements regular. Be aware that both too much and too little fibre may cause bloating and constipation so it’s important that we’re including an adequate amount of fibre rich fruit and veg.
    • Make sure you’re drinking enough water! This helps keep your bowels regular and helps fibre move through the digestive tract. However, try to avoid too much fluid with meals. Wait at least half an hour before and after meals before having any liquids
    • Avoid large meals in the evening, and avoid over-eating in general!
    • Try to have set meal times without grazing through out the day. It is important that the digestive system gets a rest in between meals!
  • Rushed eating!
    • Quickly scoffing down your meal without taking time to mindfully chew each bite can have a negative impact on your digestion. Not only is it harder for your body to break down larger pieces of unchewed foods, chewing your food slowly also gives your body time to release digestive enzymes needed for proper digestion.
  • Food intolerances and/or sensitivities
    • An intolerance results in the inability of certain foods to be digested efficiently, leaving them to ferment in the large intestine, often resulting in excessive gas and bloating. A sensitivity occurs when the body has an immune response to a particular protein in a food, resulting in inflammation and possibly constipation, which may cause bloating.
    • Continually eating foods that you are intolerant or sensitive to may be the reason you’re experiencing that uncomfortable bloating every day!
  • Bacterial overgrowth
    • Our gut houses trillions of different bacteria and yeast which are essential for our health. However, the microbiome needs to be in balance! Overgrowth of certain species can lead to gastrointestinal problems, resulting in bloating.
    • A nutritionist can help you learn more about your gut health and how to ensure your microbiome is optimal.
  • Hormonal changes
    • Particularly for women, it is common to experience bloating as our hormones change, whether this be around menstruation or as we enter menopause. Making sure your hormones are in check, with the help of a nutritionist or other health professional can help manage bloating related to your cycle.
  • Low stomach acid
    • Our stomach loves acidity! However, in some people, not enough stomach acid is produced or the stomach acid that is produced is diluted resulting in poor break down of food. This leads to excessive bloating as the undigested food travels down our digestive tract.
    • A nutritionist can also help with assessing and increasing stomach acid levels!

For a lot of people, it may be a combination of some of these things causing your bloat… The Metabolic Balance Program is one of the ways that bloating has been minimised in many of our clients here at Stepping Stones Nutrition, as this program involves a healthy eating and lifestyle plan best suited to you as an individual.

If you are experiencing chronic bloating and feeling uncomfortable daily, please reach out and book an appointment here so we can address your unique needs!