84 Burnett St Bundaberg

Feeling Bloated? Simple Steps To Relieve Your Bloating Naturally


Feeling Bloated? Simple Steps To Relieve Your Bloating Naturally

We all know what it’s like to eat too much tasty food and feel bloated afterwards. Bloating is not a pleasant sensation, but there are ways to minimise and even prevent it.

What is bloating?

Bloating is the feeling of a swollen abdomen or stomach. It usually occurs after eating, but it can occur at other times as well.

Bloating can be a result of excess gas, liquid, or solids in the digestive tract, or by insufficient movement of the muscles in the gut. This leads to the feeling of being uncomfortable and stuffed. Your stomach also will look larger than usual.

Bloating is often relieved by burping, passing gas or going to the toilet. In some cases, it may take hours or even days to disappear completely.

What can cause bloating?

There are many potential causes of bloating. Sometimes, it is as simple as eating or drinking too much. Other common causes of bloating include:

  • Constipation
  • Food intolerances
  • Digestive disorders such as Coeliac disease, IBS and small intestinal bacterial overgrowth (SIBO)
  • Hormonal fluctuations such as PMS and menstruation

The occasional bloating is not unusual and is likely not something to feel concerned about. But if you’re experiencing regular bloating or severe discomfort and even pain from your bloating, it can indicate an underlying issue.

How to reduce your bloating naturally

The best way to minimise your bloating is to uncover the cause and address it. But there are ways that you can alleviate your symptoms naturally in the meantime.

Chew your food thoroughly

Eating too quickly or eating too much are common causes for bloating after a meal. One easy way to minimise your bloating risk is to chew your food and eat mindfully.

By eating slowly, you avoid gulping down air that can add gas to the digestive tract. You will also be better able to gauge when you feel full, so are less likely to eat too much.

It can take time to adjust to eating slowly and chewing well. You can start by incorporating small habits such as:

  • Putting your fork or spoon down after each mouthful
  • Chewing for 10-15 seconds
  • Turning off the TV or putting away the phone to better focus on your meal
  • Eating family-style meals where you can serve yourself small portions

Avoid carbonated beverages

Carbonated drinks such as soft drink, mineral water and energy drinks add extra gas into the digestive system. A simple way to minimise your risk of bloating is to cut down your intake of these drinks.

Even if they aren’t the sole cause of your bloating, carbonated drinks can exacerbate your symptoms.

Keep a symptom diary

If your bloating seems erratic and you can’t see a pattern, a diary can help. For 1-2 weeks, keep track of what you eat, drink, and do with your day as well as your bloating symptoms. This can help to uncover potential causes such as food intolerance's.

Some common food intolerance's that cause bloating include:

  • Wheat
  • Gluten
  • Dairy
  • Lactose
  • Fructose malabsorption

Even if you can’t recognise an obvious pattern yourself, this information can help your health practitioner to uncover potential issues.

Do you want to get your bloating back under control?

Our naturopath Trish has a strong focus on gut health. She can help you to uncover the root cause of your digestive issues, so you can enjoy your food without suffering the consequences!

To book an appointment with Trish at our Bundaberg clinic, call us on (07) 41522372

© 2019 by Burnett House
84 Burnett St
Bundaberg South QLD 4670
ABN: 88 973 250 774
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