How to Stop Bloating: Causes and Remedies

Everyone has experienced bloating at some point, to some degree or another. Some people may experience more mild and brief bloating, and some suffer daily with a painful and hard stomach. 

There can be numerous causes of both mild and severe bloating, including water retention, a buildup of wind or dietary intolerances. Some experience bad bloating during the menstrual cycle, too. To help you understand why you’re experiencing the discomfort of bloating, plus give you some solutions to help ease it, we’ve put together a series of tips and explanations below. 

What is bloating?

Bloating happens in your abdomen (stomach) and gives you a puffy stomach that feels uncomfortable, tight and sometimes painful. It’s usually a result of a gas build up in the intestinal tract and often occurs after big events where you might overindulge, such as birthdays or the festive season. 

What causes bloating?

There could be numerous reasons why you’re experiencing bloating. Try to pay attention to the times of the day in which the bloating is worse. This could help you identify what you’re eating and drinking or which other lifestyle factors may be contributing to the bloating. However, here are some of the most common causes of bloating:

• Food allergies and intolerances – these issues often lead to an overproduction of gas in response to the food, and your bowel may also have issues emptying properly, causing a build up of stool. Additionally, bloating is a common symptom of those suffering from IBS.

• Diet – you may need to alter your diet and see if this helps with your bloating. Certain foods may contribute to bowel irritation (FODMAPs, for example) or you may not be getting enough fibre in your diet. This can cause constipation and a build up of stool and gas. Fizzy drinks or too much salt or sugar can also cause bloating. 

• PMS – the menstrual cycle can also cause bloating, constipation and indigestion. 
• Swallowing air – when you’re eating, you should be conscious of swallowing air. This can happen when you’re talking and eating, walking fast, chewing gum or eating with your mouth open. 

• Coeliac disease – a common digestive condition where your intestine cannot absorb the gluten found in wheat, barley and rye. People with Coeliac disease can experience stomach pain, diarrhoea, and fatigue when they eat foods containing gluten. 

Foods that can cause bloating

Increasing your fibre intake may help you relieve your bloating, but there are also certain fruits and vegetables that can contribute to the bloat. 

• Broccoli
• Cauliflower
• Onions
• Beans
• Brussel sprouts
• Cabbage 
• Carrots 
• Prunes

Having said that, you should make sure you’re still getting your five a day. 

How to stop bloating

• Regular exercise – movement helps loosen up the stool in your colon and get rid of excess wind, plus it can help make your bowel movements more regular. However, when exercising you will lose water through sweating, so it is important that you adequately hydrate in order to avoid constipation.

• Avoid fizzy drinks – the gas in fizzy drinks naturally contributes to the gas inside your bowel, so you’re much better off opting for still drinks. 

• Increase your fibre intake – fibre helps stool move through the bowel and this is integral to keeping things moving and avoiding any blockages. 

• Try probiotic supplements – these are good bacteria that help balance out your gut and can help regulate the bacteria in the colon that are causing gas and bloating. 
• Try a diet low in FODMAPs – these are a type of carbohydrate found in lots of foods, that your body cannot digest like other foods. Studies suggest that a diet low in FODMAPs can reduce symptoms of IBS, including bloating and excess gas. 

• See your doctor – in some instances, bad bloating can be caused by a more serious medical condition. In this instance, you should consult your doctor to make sure that you’re not suffering from a condition that needs a clinical diagnosis.

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Written by Jessica Redman

Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at workthat.co.uk. I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running.