Want to know what's causing you to bloat? We spoke to a doctor and a nutritionist to find out what's going on and how you can change it.Broccoli, garlic, depression - there are a surprising number of things that can cause you to bloat.
We asked Australian medical expert Dr Zac and nutritionist Zoe Bingley-Pullin to break down some of the most common and most unusual reasons for bloating, and what you can do about it.
Eating too fast or too much
Zoe and Zac agree that eating too fast can cause you to bloat. Not only are you likely to swallow more air and not chew your food properly (a big barrier to proper digestion), eating too fast will almost always mean you're eating too much - which is the most common cause of bloating.
"Eating too fast can contribute to bloating as your brain can take up to 20 minutes to receive the signal that your hunger is satisfied," Dr Zac explains. "Eating slower will allow your brain to more accurately advise you when you are full."
If you're prone to overeating, Zoe suggests trying smaller, more frequent meals. She also recommends going for a short walk after a big meal to aid digestion.
Greens and legumes
They may be healthy (and vital for a balanced diet) but vegetables, like broccoli, cabbage, brussel sprouts or kale, can contribute to bloating. As you digest these veggies, they produce a lot of gas in your tummy, causing you to bloat.
"With our healthy greens, it’s actually important to push past the gas as it will lead to a healthier and stronger digestive system in general," Dr Zac said. "Same goes for legumes. Your body will begin to adapt and bloating won’t occur as much with consistent servings as it will when its rarely consumed."
Depression or stress
According to Dr Zac, bloating can be linked to depression and changes in our serotonin levels. Most of our body's serotonin - the chemical responsible for our happiness - exists in the gut. Therefore, digestive problems can be affected by your mood and visa versa. This is one reason why a good diet plays a vital part in our mental health.
Similarly, Dr Zac says being stressed diverts blood away from our digestive system, potentially causing you to bloat after a meal.
Menstruation
Changes to your progesterone and oestrogen levels around your period can result in bloating and is a common side effect for women.
There's not a whole lot you can do to stop this, but Dr Zac says you can reduce symptoms by eating foods rich in potassium (bananas, tomatoes), protein (chicken, eggs) and good fats (salmon, nuts), as well as working out.
Some medications
Dr Zac says some medications can even cause bloating, although it's not very common.
"Medications used for pain relief can cause damage to the intestinal lining, while some meds, like the pill, can result in salt and water retention from the higher oestrogen levels, all causing bloating," Dr Zac explains.
Obviously, a bit of bloating should not stop you from taking medications you need, but you can try to reduce the bloat by staying hydrated and following the examples a good diet and exercise mentioned in this list.
Food intolerance
Since bloating and digestion are so closely linked, it will be one of the first signs of a food intolerance. Dairy, wheat and gluten-related intolerances will often cause bloating, along with other symptoms of an upset digestive system. Zoe says an intolerance to FODMAP foods, like onion and garlic, can also cause bloating.
"If you suspect a food intolerance, keep a comprehensive food diary, noting down any symptoms. The next step is to review the diary to see if you can identify any specific food triggers," Zoe suggests.
"If food triggers are identified, eliminate them from your diet for approximately four weeks or until symptoms subside. Gradually introduce each food back into your diet, one at a time, and see if symptoms return."
At the end of the day, Zoe and Zac agree that this process can be made easier or more tailored to your needs if you seek the advice of a medical professional first.
Read more on https://www.lifestyle.com.au/health/why-am-i-bloated.aspx
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