What causes bloating?

What is bloating?

Bloating is an uncomfortable feeling that is unfortunately all too common. It’s normal to feel bloated after a particularly large meal (hello Christmas dinner) however it is definitely not normal to feel bloated all the time.

The main cause of bloating is excess gas in your intestines. Sometimes the gas may come from drinking carbonated beverages or from swallowing air if you eat very fast. Has anyone ever told you that you should chew each bite of your food slowly and repetitively? Some experts even suggest chewing your food up to 40 times per mouthful. There is some logic behind this. In fact, chewing intentionally would lead to more mindful eating, and may prevent swallowing air which tends to occur when you inhale your food too quickly.(1)

However, most of the time, specific foods cause gas. The first food that comes to mind when most people think of bloating is any type of bean! However there are many other foods that you may not suspect which cause bloating in some people, but not in everyone. The way in which your body and gut react to foods is highly individual and influenced by your digestive enzymes and gut bacteria. In fact, any foods that we cannot digest leads our gut bacteria to produce gas, specifically methane and hydrogen. If you don’t digest a particular food, your small intestine will not absorb it, therefore it will travel into the large intestine where your gut bacteria produces gas from it.(2)

Food triggers

You may notice that your gut reacts differently to certain foods, this means your intestines are not absorbing them well. For some people, this could be dairy products. Do you notice that you feel bloated after drinking dairy milk or eating fresh cheeses? You may have lactose intolerance. It’s best to consult your doctor or dietitian rather than self-diagnosing lactose intolerance. Otherwise you may risk overlooking a bigger health issue or eliminating dairy unnecessarily.

There is also evidence that some people have adverse reactions to fructose, the sugar naturally found in fruit. If you notice that you are bloated after eating fructose rich foods such as pears, peaches, watermelon and cherries, you may have fructose malabsorption.(3)

Related reading

• How to improve your gut health
• Best foods for mental health