Bloating is a condition that we don’t often talk about, and although it is normal to feel bloated from time to time, the issue is real when it is happening more frequently. It is a sensitive area, somewhat embarrassing, and can be extremely uncomfortable and distressing, affecting almost 70% of the UK population.

What is bloating?

Bloating is a feeling of uncomfortable fullness that presents as pressure or tension in the abdomen. It can also manifest as a visible widening of the waist and a sensation of trapped gas, often worsening after meals and towards the afternoon.¹ You might find that trousers fitting comfortably in the morning feel tight by the end of the day. This is not due to belly fat but rather various underlying issues. Symptoms related to bloating include excess wind and changes in bowel habits, such as constipation or diarrhoea.²

What causes bloating?

We’re often led to believe that bloating is simply connected to what we eat.^3,4 However, why can some people enjoy a hot curry with beer and experience no side effects?⁵ It all comes down to our individual digestive systems. Most people produce around 0.6-1.8 litres of gas per day, either from swallowing air or as a by-product of colonic bacteria.⁶ However, some individuals produce more gas, leading to discomfort and other issues. Additionally, if you’re producing wind with a foul-smelling odour, it could indicate bacterial imbalances in the microbiome.

How to stop bloating

The conventional approach of dealing with bloating often includes antacids, anti-gas medications, laxatives or antibiotics, which unfortunately only provide short-term relief. The functional medicine approach is focusing on identifying the root causes and finding the triggers of bloating and support individuals to prevent bloat from occurring rather than suppressing symptoms.

What can you do straight away?

1. Make sure that you chew your food properly – this helps your gut to prepare for your food and makes it easier to digest.
   
   
2. Stop snacking in-between meals – leave time for your gut to digest your food and absorb nutrients.
   
   
3. Avoid too much drinking with your meals – this dilutes your stomach acid which is important in the digestion process.
   
   
4. Cook vegetables instead of eating raw – easier to digest.
   
   
5. Eat your fibre – fibre feeds your good bacteria and helps with gut motility.
   
   
6. Get moving – exercise can not only get your body moving, but supports the digestion process.
   
   
7. Take digestive bitters and enzymes to stimulate your natural digestive juices.
   
   
8. Probiotics can encourage the diversity of your good gut bacteria.^4,7

How practitioners can help

Testing for root causes - by using comprehensive microbiome testing, it is possible to identify and recognise specific bacteria that may be responsible for excessive gas production, or slow gut motility. Our gut microbiome is composed of around 500 different species of bacteria that are dependent on our diet, medication use, lifestyle and environmental factors.

Dietary changes - based on the data, a practitioner can provide more specific dietary recommendation focusing on targeting the area that is responsible for the symptoms. Often these recommendations are temporary, aiming to rebalance the optimal functioning of the digestive system achieving permanent changes.

Providing gut-healing compounds – supplements are targeting imbalances in the intestinal flora, which is often the cause of bloating. Using specific pre- and probiotics, and other practitioner grade supplements can help to restore the balance within the gut. Probiotics can exacerbate symptoms; therefore, it is important to introduce them under the guidance of a trained practitioner.^8,9