If gas and food intolerance is the reason for your bloating , once it gets pushed through the gut and eliminated , the discomfort and distension will subside . This kind of bloating is often well managed with dietary and lifestyle measures , under the care of a good dietitian .
Bloating due to functional issues
What we ’ re talking about here are conditions like Irritable Bowel Syndrome ( IBS ), and Functional Bloating – which can affect gut motility and the function of key muscles associated with bloating .
} The diaphragm is a tent-like muscle that separates our chest from our stomach and lower gut ( it ’ s also the culprit in charge of those annoying hiccups ).
} The entire length of our gut is also lined by muscle , which is used to push food along .
When gut nerves and reflexes go a bit haywire , we can end up with motility issues , pain and bloating . Instead of being flexible , the diaphragm can become stiff , creating more pressure in the abdomen . And when we combine this with an overly relaxed abdominal wall , there ’ s really only one way for the pressure to go - and that ’ s out .
Common bloating triggers that can affect gut muscles and function are :
} hormonal fluctuations } stress ( this is a big one for bloating ) } constipation ( causing more bulk and pressure inside the abdomen ) } weak or overly rigid pelvic floor muscles
Measures you can take to reduce bloating 1
Firstly , I ’ m going to tell you that it ’ s vital not to self-diagnose . If you ’ re suffering from problematic bloating see your doctor who can arrange testing and referrals as needed , and rule out medical issues that can cause bloating .
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PROBLEMATIC BLOATING IS NOT JUST ABOUT THE NEED FOR ELASTICISED PANTS . IT OFTEN COMES WITH FATIGUE , AND CAN REALLY INTERFERE WITH DAY-TO-DAY LIFE .
Go easy on fatty and highly processed sugary foods . Don ’ t ban them , but eat them slowly and mindfully , and watch the portion size .
If constipation is an issue , focus on treating and managing this , with diet , fibre supplements and adequate hydration .
See a specialist physiotherapist , who can assess your pelvic floor and abdominal muscle strength and functioning , and prescribe exercises to help .
Avoid restrictive clothing like skinny jeans , Spanx or tight yoga pants .
See a dietitian , who can provide individualised dietary assessment , support , guidance and practical suggestions that suit your lifestyle and food preferences .
Work on stress management . Anything that helps you manage stress and anxiety , should help your gut function and feel better .
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Try slowing down and eating more mindfully , chewing each mouthful at least 30 times . This tells your gut that food is on the way , and gets it primed for digestion and absorption . It also means you ’ re a lot less likely to over eat , putting too much pressure on those poor , overstressed enteric stretch receptors .
Eat smaller , more frequent meals ( breakfast , snack , lunch , snack , dinner , snack ) rather than erratic and large meals .
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Practise deep and slow diaphragmatic breathing ( try doing this for a few minutes before meals ).
To sum up , if bloating is bothering you and interfering with your day to day life and functioning , you don ’ t just have to live with it . Mindful eating , breathing and slowing down go a long way . But if that ’ s not cutting it , find yourself an Accredited Practising Dietitian to help you navigate this frustrating issue .
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