If you're tired of feeling bloated after meals then this update is for you! We're going to delve into some of the common bloating triggers and tips for addressing each of these.

We'll start with some of the low hanging fruit and get onto the more 'exciting' stuff :)

10 REASONS YOU'RE FEELING BLOATED:

1. YOU'RE EATING TOO FAST

This seems like such a simple thing that it wouldn't be worth mentioning, but inhaling your food has huge implications for the whole cascade of digestion. Not only does chewing help to break your food down into manageable particles but also stimulates the release of amylase (a digestive enzyme which initiates the breakdown of starches in the mouth).

TIPS: Slow down to a parasympathetic state (rest and digest). You might achieve this simply by putting any distractions aside (phone, laptop, TV etc), taking some deep calming breaths before eating and putting your knife and fork down between bites.

2. YOUR STOMACH ACID IS LOW

Again the first phases of digestion are so critical and shouldn't be overlooked. If you often find yourself burping after/during meals and feel excessively full, then this suggests your stomach acid may be low.

TIPS: Avoid habits which deplete stomach acid levels such as eating on the run and excessive caffeine and alcohol intake. You could also add in some apple cider vinegar* or bitter foods prior to meals to stimulate the release of hydrochloric acid (stomach acid). Bitter foods include things like radish, kale, rocket, green tea etc. You also have the option to supplement with betaine HCL +/- digestive enzymes and digestive bitters, but please seek guidance from a health professional.

* Apple cider vinegar supplement = 1 capful in 150ml of warm water before meals, you can use a straw to minimise contact with your teeth. 

3. YOUR PORTION CONTROL IS OUT OF WHACK

This is often the case if you haven't had much in the way of substantial meals all day and are ‘hangry’ by the time you’re preparing your evening meal. It then becomes very easy to overindulge and eat an excessive amount in one sitting. This will often be followed by bloating, possible heartburn and generally a lot of discomfort.

TIPS: Eat plenty of healthy fats and protein throughout the day to curb the hanger, and you may find that eating regular meals rather than multiple snacks will also help to regulate your blood sugar and ghrelin levels (hunger hormone), meaning you are less likely to overindulge in the evenings.

4.YOU'RE EATING INFLAMMATORY FOODS

If you are eating highly refined foods loaded with refined sugar, artificial sweeteners, preservatives, vegetable oils, thickeners, gums, additives etc then you are simple setting yourself up for digestive issues, these foods are hugely disruptive to both the balance of bacteria in your gut and the lining of the gut itself (more on both of these later).

TIPS: Stick to whole food where possible and try to eat the best quality you can access eg organic, wild-caught, free range, grass fed so that you are avoiding pesticides, antibiotics, herbicides etc which will also upset your gut bacteria.

5. YOU HAVE COMPROMISED FAT DIGESTION

If you find that you become excessively bloated after a high fat meal it may be that you are struggling to break down fats. This is ironically often the consequence of eating a low fat diet (even historically) as it means the release of bile from the gallbladder is hindered, leading it to become backed up and viscose (possibly causing gallstones and liver congestion). Poor levels of stomach acid will also mean food is too alkaline when it enters the small intestine, this will also compromise the release of bile, pancreatic enzymes and bicarbonate (all key to digestion and efficient breakdown of your food).

A couple of other key symptoms to look out for with poor fat digestion is floating, clay coloured stools (it's bile that makes your poo brown) and pain under your right rib cage (where the gallbladder is situated).

TIPS: Firsty make sure you are eating plenty of healthy fats to keep the bile flow moving and lean away from poor quality fats such as hydrogenated vegetable oils (in nearly all refined food) eg rapeseed and sunflower oil. You can also add in some beetroot juice before meals as this will help to stimulate bile flow. Addressing the first phases of digestion (slowing down to chew and optimising stomach acid levels) will also be hugely beneficial for your bile flow.

6. YOU HAVE A FOOD INTOLERANCE

Some of the common intolerances include gluten, dairy, soy, fructose, nightshades, nuts etc. It's easy to overlook intolerances as they're not always that easy to spot. Yes you can have more immediate reactions (1 - 3 hours after a meal) such as bloating, gas, diarrhoea etc, however there are plenty of other food reactions that are harder to pin point such as migraines, brain fog, skin reactions, sinus congestion etc. What’s more confusing is that they can occur up to 72 hours after you’ve eaten that particular food trigger.

TIPS: There are plenty of options out there for pricey food intolerance testing, but these will quite often give false positive results for the foods you eat most frequently. My preferred method to test for food intolerances is to simply eliminate them one at a time for at least 2 weeks and then monitor your symptoms as you add them back in. It's useful to keep a food diary during this time to keep track of how you are responding. You could also try AIP (autoimmune protocol), which involves more radical restriction of potential trigger foods before adding them back in. 

7. YOU'RE STRUGGLING TO BREAK DOWN CERTAIN COMPOUNDS

Compounds such as cellulose in raw veggies, phytates and FODMAPS (eg garlic and onions) can be a real nuisance for some people to break down. All of which can cause gas, bloating, cramps, flatulence etc. However, where you may see some initial benefits from reducing/restricting these foods, you will also run the risk of greatly decreasing your fibre intake and plant diversity, which may in turn cause even more digestive issues.

TIPS: If raw veggies make you feel bloated, I recommend cooking them, even if that's just lightly steaming them, you can also try soaking foods which are high in phytates such as nuts, seeds, legumes, grains etc as this will help to pre-digest them. When it comes to potential FODMAP intolerances, I recommend looking at the health of your gut microbiome (collective name for the mirco-organisms residing within your gut), it's often an imbalance of bacteria such as high levels of sulphur producing bacteria that may be contributing to some of the gas and bloating associated with consuming FODMAPS, which brings me to the next point....

8. THE MICROBES IN YOUR GUT ARE OUT OF BALANCE

We see many digestive issues resulting from an imbalance in the gut microbiome, be this poor diversity of commensal bacteria (the 'good guys') or an overgrowth of some of the more opportunistic bacteria or even pathogens, fungus, moulds etc. It's these imbalances which can contribute to reactions to certain foods eg there are certain gram negative bacteria that thrive off animal fat and dairy, and others that love high histamine foods such as cheese, smoked meats, fermented foods etc. You therefore may find yourself craving the very foods that exacerbate your bloating (these cravings can be driven by the microbes themselves).

TIPS: To help keep your microbes in balance, make sure there is plenty of variety in your diet, try not to overeat the same foods. Include plenty of plant diversity especially resistant starch and polyphenols (see examples below), these are great for boosting your commensal bacteria which will in turn keep the 'less desirable' bacteria in check.

You could also add in some fermented food with live bacteria such as kefir, kimchi, sauerkraut, kombucha, yoghurt etc.

Polyphenols: eg: berries, pomegranate, dark chocolate, cocoa

Resistance starch: eg: cooked and cooled potatoes/rice, oats and moderately unripe bananas

9. YOU’RE ALSO SUFFERING WITH A LEAKY GUT

A combination of highly inflammatory food/drinks, excess alcohol, gluten and poor plant diversity is a sure fire recipe for a leaky gut wall (hyperpermeability of the lining of your gut). This means that bacteria, food particles and toxins can leak through the mucin layer where they will create inflammation (potentially resulting in bloating) and provoke immune reactions.

TIPS: Again sticking to whole food and avoiding refined ingredients should be your first port of call. Gluten can be particularly detrimental as it activates a protein called zonulin which increases the permeability of the gut. You can also support the mucin layer through optimising your balance of bacteria, some of which feed off the mucin layer to promote healthy regeneration. So again plenty of plant diversity, polyphenols and resistant starch are all great options. Other foods that are particularly healing for the lining of your gut are collagen, bone broth and sources of omega 3 (eg fatty fish, chia seeds, walnuts, flax/hemp seeds/oils*).

* Use these cold as a dressing as they become highly inflammatory at a high heat

10. YOU HAVE A HORMONAL IMBALANCE

As well as a whole host of different digestive triggers, bloating can obviously also be related to hormonal changes in women, to an extent this is quite normal as part of the menstrual cycle, but can be exacerbated in the case of hormonal imbalances. 

TIPS: To promote the optimal balance of hormones, make sure you are getting plenty of fibre to encourage excretion of hormones rather than reabsorption from the gut, ground flax seeds are great for this. Including plenty of cruciferous veg, staying hydrated and avoiding excess caffeine and alcohol are all great ways to promote healthy detox and elimination of hormones. You could also try methods such as seed cycling which may help to promote healthy fluctuations in hormones across the course of your cycle. Furthermore, avoiding exposure to excess chemicals which mimic hormones within the body such as parabens and BPA can be beneficial, as is balancing your blood sugar and reducing stress levels..... this could be a whole topic in itself!

So hopefully this summary of potential triggers has reassured you that there is a lot you can do to help prevent digestive issues and bloating. If you're interested in getting to the bottom of any digestive symptoms (pun intended) then give me a shout.

Please do note though that these are by no means the only causes for bloating and I recommend seeking medical advice if you are experiencing persistent bloating and discomfort in your abdomen.

Stay well everyone!

Harri

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The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding your health.