Check out our thorough bloating 101 and get to the bottom of your symptoms.

Banish the bloat once and for all!

Bloating is totally normal, but when it starts to impact your life, it’s time to do something about it. Check out this comprehensive bloating 101 guide to help find out what might be causing your discomfort, and get back to feeling like yourself again.

Almost everyone experiences bloating at some point in their life. The feeling of fullness and pressure after an indulgent holiday meal, for example, is something many of us have felt! However, if you’re starting to notice these unpleasant symptoms creeping in a little more frequently than you’d like, it’s important to take a step back and assess what might be causing them.

What is bloating?

Usually, bloating is caused by an excess of gas in the gut, which leads to feelings of fullness and pressure. There are several reasons a person might experience this on a regular basis, including a variety of diet and lifestyle factors, fluctuating hormones, and some underlying health conditions.

Common trigger foods

If the cause of your bloating is foods that your body finds difficult to digest, start a food diary and jot down when you feel symptoms. This can help you narrow down the key culprit of your discomfort. Trigger foods will inevitably vary from person to person, but here are a few common food types to bear in mind that are often associated with excess gas:

dairy

  • Dairy products, especially those high in lactose, and particularly if you have an intolerance to lactose, meaning that your body isn’t able to digest it properly. Don’t stress if this is you — there are so many great alternatives out there now!
  • Beans and lentils are super nutritious and can make up a part of a healthy balanced diet, but for many, they can be difficult to stomach. This is because they contain indigestible sugars known as oligosaccharides.
  • Some fruits and vegetables cause gas. Okay, so we’re totally not trying to ruin your healthy diet plan here, promise! Again, having adequate amounts of these foods is essential for good health. It’s just that for those with sensitive stomachs, it may be better to avoid the ones that are known to cause bloating for you. Common culprits include veggies like broccoli, cauliflower, and sprouts.
  • Artificial sweeteners — for example, the sweetener sorbitol, which is found in a variety of pre-packaged products, as well as fructose, can be triggers for some.