Bloating: Symptoms, Causes, Treatments and Remedies

Why do I feel so bloated? It's estimated that 4 out of 10 people may occasionally experience bloating, so it's likely you've asked yourself this question at some point. 

Bloating is commonly caused by having excess gas in the digestive system, which may result from the consumption of certain foods and drinks, from swallowing air while eating or by digestive issues. Some individuals may also feel bloated around the time of their menstrual period. Occasional bloating is usually not a serious health problem. If the problem exists or becomes worse, please seek medical advice immediately. 

Here, we explore the symptoms, causes, and treatments for bloating, along with practical steps to help with prevention. 

Symptoms of Bloating 

Recognising bloating symptoms is typically straightforward.  

Common symptoms include: 

• A sense of fullness or visible swelling in the stomach 

• Abdominal discomfort or pain 

• Rumbling or gurgling noises in your stomach 

• Increased flatulence (passing wind) 

What Causes Bloating? 

Bloating can result from various factors, including dietary choices, lifestyle habits, and digestive health. 

1. Digestive Issues 

Constipation 

Constipation can cause abdominal discomfort and bloating. When stool stays in the colon for an extended period, bacteria have more opportunity to ferment it, which increases gas and bloating. 

Food Intolerances 

A food intolerance occurs when the body has difficulty digesting certain foods or their ingredients. Symptoms typically appear a few hours after consumption and may include bloating, diarrhoea, gas, and stomach discomfort. 

Irritable Bowel Syndrome (IBS) 

This common condition affects how the digestive system functions and often includes bloating as a key symptom. 

2. Lifestyle Factors 

Swallowing Air 

Eating too quickly, drinking through straws, or talking while eating may lead to trapped air in the stomach. 

Gassy Foods 

Some foods are difficult to digest and may lead to gas and bloating. Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts may often cause bloating. 

Gassy foods, such as whole grains and some vegetables, contain hard-to-digest sugars, including: 

• Raffinose 

Present in many whole grains and beans. 

• Fructose 

Found in processed foods and vegetables like onions and asparagus. 

• Sorbitol 

Used in sugar-free products and in fruits like apples, peaches, pears, and prunes. 

Keep in mind that individual tolerances vary, and keeping a food and symptom diary can help you identify your triggers. 

How to Relieve Bloating 

If you’re feeling bloated, there are several remedies to help alleviate the discomfort: 

Over-the-Counter (OTC) Medications 

According to the NHS, treatment for bloating is not often required. If you do need treatment, it will depend on the underlying cause. 

Your healthcare provider may: 

• Refer you to an NHS dietitian if general dietary adjustments, such as reducing foods that trigger bloating, have not been effective. 
• Recommend tests by a specialist to determine the cause of your bloating. 

Some OTC medications may also help relieve bloating symptoms: 

• Simethicone 

Medications with simethicone can reduce bloating by combining smaller gas bubbles into larger ones, making them easier to pass, which alleviates discomfort. 

• Peppermint Oil Capsules 

Peppermint oil capsules are another option for managing bloating symptoms. 

• FyboCalm Wind & Bloating Relief Capsules: 

Designed to treat abdominal bloating and distension, including gas-related symptoms such as flatulence. 

Herbal Remedies 

Certain herbal teas, such as fennel, chamomile, peppermint and ginger can help process gas and help digestion. 

Abdominal Massage 

Gently massaging your abdomen from right to left may help release trapped wind and reduce bloating 

How to Prevent Bloating 

Preventing bloating often comes down to mindful eating and lifestyle habits.  

Here are some simple yet effective tips: 

Eat Smaller Meals 

Large portions may overwhelm your digestive system. Choose smaller, more frequent meals to help ease the digestive process. 

Drink Enough Water 

Drinking plenty of water supports smooth movement throughout your digestive tract, helping to prevent digesting food from becoming too dry and compacted to pass easily. 

Gradually Increase Fibre Intake 

Fibre is important for healthy digestion, but introducing it too quickly may lead to bloating. Gradually incorporate high-fibre foods like wholewheat bread, brown rice, fruits, and vegetables into your diet. 

Avoid Trigger Foods 

Minimise your intake of foods known to cause bloating, such as beans, artificial sweeteners, and fizzy drinks. 

Chew Slowly 

Eating at a relaxed pace reduces the amount of air you swallow, helping to prevent trapped wind. 

When to See a Medical Professional 

Bloating is usually not a cause for concern, but there are certain situations where it may indicate a more serious issue.  

Seek medical attention if you experience bloating along with any of the following symptoms: 

• Intense pain 

• Fever 

• Vomiting that lasts longer than 24 hours 

• Difficulty keeping food down 

• Bloody stools 

• Rapid swelling of the abdomen 

If you encounter any of these symptoms, it's important to consult a healthcare professional as soon as possible.