Up to a quarter of us experience it regularly. Here, dietitian Cristian Costas from City Dietitians, explains the causes and how to combat it…
The trigger foods…
Fried, highly processed or high-fat foods can all contribute to bloating. Chickpeas, lentils and beans can be more gas-producing, and chewing gum can contribute to bloating, due to some of the sweeteners it contains. Some people may also feel bloated after eating foods such as onions, garlic and apples because they have highly fermentable carbohydrates.
…and problem drinks
Alcohol and caffeinated, fizzy or sugary drinks can all contribute to bloating. Drinking with a straw can contribute too, as more air is swallowed, and fruit juices have a high proportion of fruit sugars that enter our digestive system at once.
Foods that help…
Increasing foods with higher amounts of fibre gradually can help, mainly by improving gut transit. Gradually add more seeds into your diet as well as nuts, wholegrain sources of fibre and more fruits and vegetables with skin on them. Oats can also be beneficial.
…and drinks to try
Keeping well hydrated can help prevent constipation and help fibre work better. Make smoothies with some sources of fibre mentioned above to help gut transit.
When to see a GP
If your bloating is regular and persists for more than three weeks, it is worth getting it checked with a doctor, especially if it’s accompanied by other digestive symptoms. Some common causes of bloating can be constipation, food intolerances and irritable bowel syndrome. However, bloating can also be caused by other medical conditions like coeliac disease.