Bloating is a common symptom where the abdomen feels full, tight, or distended. It can be uncomfortable or painful, and while mild bloating after eating is normal, for some people, it becomes chronic and may signal underlying digestive issues that need medical investigation
Causes of Bloating
Gas Accumulation
Gas is a major cause of bloating, and it can build up due to:
● Swallowed Air: Eating quickly, chewing gum, or talking while eating can cause air to be swallowed and pass into the intestines.
● Fermentation: When undigested food reaches the colon, gut bacteria ferment it producing gases like hydrogen and methane.
● Small Intestinal Bacterial Overgrowth (SIBO): Excess bacteria in the small intestine ferment food prematurely, leading to gas and bloating.
Impaired or Slow Transit Time
Even with normal gas production, issues in moving gas through the gut can result in bloating:
● Slow intestinal motility: Seen in conditions like gastroparesis (delayed gastric emptying, is a disorder that slows or stops the movement of food from your stomach to your small intestine) or constipation.
Microbiome Imbalance (Dysbiosis)
An unhealthy gut microbiome may:
● Increase gas production
● Alter gut barrier function
● Trigger low-grade inflammation or immune activation
Gut–Brain Axis Dysfunction
● People with conditions like IBS may experience visceral hypersensitivity—a heightened perception of normal digestive activity as discomfort or pain.
● About 90% of serotonin is produced in the gut. Imbalances in serotonin can disrupt motility and digestion, contributing to bloating.
Hormonal Changes
Hormones, especially in women, can influence digestion:
● Oestrogen and progesterone affect bowel motility and water retention.
● During menstruation or the luteal phase, hormonal shifts may slow digestion and contribute to bloating.
Other Contributing Factors
● Food intolerances: e.g. lactose, gluten
● Stress and anxiety: Can alter gut motility
● Medical conditions:
- IBS (Irritable Bowel Syndrome)
- Coeliac disease
- SIBO
- Gastroparesis
- Ovarian conditions (e.g. cysts)
If bloating is severe, persistent, or painful, especially with symptoms like weight loss, vomiting, or blood in stool, consult a doctor promptly.
How to Reduce Bloating
Helpful Foods & Habits
● Low-FODMAP Diet: Effective for IBS-related bloating. This should be followed under the guidance of a qualified practitioner as it is restrictive and can impact microbial diversity which may make symptoms worse.
● Ginger: Eases digestion and reduces gas.
● Peppermint tea or capsules: Relaxes intestinal muscles and relieves bloating.
● Pineapple & Papaya: Contain natural digestive enzymes (bromelain and papain).
● Yogurt with probiotics: Supports a healthy gut microbiome.
Supplements That May Help
-
Probiotics: Especially strains like Bifidobacterium or Lactobacillus.
- Buy Probiotic supplement HERE
- Digestive Enzymes: Assist in more complete digestion of food.
- Buy Digestive Enzymes HERE
- Prokinetic supplement: To help improve gut motility by moving the gas and food through the digestive tract more efficiently, potentially reducing bloating.
- Buy Prokinetic supplement HERE
Diet & Lifestyle Tips
● Eat slowly and chew thoroughly—put utensils down between bites.
● Avoid overeating or eating too close to bedtime.
● Engage in light physical activity to aid digestion.
● Consider an elimination diet if you suspect food intolerances.
● Drink plenty of water to prevent constipation
Further Support at Body Fabulous
GI360 Stool Test - If you are experiencing bloating, our GI360 stool test provides an overall assessment of your gut microbiome, parasites, harmful bacteria and more.
SIBO Test - Small Intestinal Bacterial Overgrowth (SIBO) can cause bloating due to excessive gas production by bacteria in the small intestine. This gas, primarily hydrogen and methane, can build up and lead to abdominal discomfort and distension.
Food Intolerance Test - Food intolerances can contribute to bloating as the body may struggle to digest certain foods, leading to an accumulation of gas in the digestive tract. Testing can help you identify which foods may be problematic for you.
Coeliac & Gluten Sensitivity Test - To assess your immune system’s response to gluten, helping detect Coeliac Disease and non-coeliac gluten sensitivity. It analyses markers linked to digestive inflammation, food reactivity, and immune-related gut symptoms. This test is ideal for individuals with bloating.
Book a General Advice Call - Speak with our clinical team who can advise on the right testing or supplements based on your symptoms and needs
