Find out what causes bloating—and what you can do about it.

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Bloating is embarrassing, uncomfortable and it makes you worried about eating certain foods.

You may find your stomach expands after eating, leaving you with that dreaded ‘food baby’. Or perhaps the bloating appears randomly—and there are days where it’s debilitating. Not only is it painful, but it’s beginning to affect your confidence.

There are lots of reasons for bloating, but there’s also a lot you can do about it.



Person with gut symptoms

What are the symptoms of bloating?


  • A swollen abdomen
  • A sense of discomfort
  • Feeling ‘full of air’
  • Flatulence
  • Belching
  • Feeling full soon after eating

What causes bloating?

Lots of things can cause bloating, including:


Small intestine bacterial overgrowth can produce gas that leads to constipation. Dysbiosis (bacterial imbalance in the large intestine) can influence constipation too.

Chronic stress.

Too much of the stress hormone, cortisol, can disturb the digestive system and contribute to constipation.

Low water intake.

If your body is dehydrated, it will take water from your large intestine (colon). This can make your poop dry and difficult to pass.

Low fibre intake.

Fibre bulks up the stool. Too little fibre can mean your poop is insufficiently formed, resulting in a slow transit time.


This is a condition in which you don’t have enough thyroid hormone available. This slows everything down, contributing to constipation.

Neuromuscular issues.

Your intestines move poop through (and out) via a series of signals that involve your nerves and hormones. If your nerves aren’t working properly, constipation can result.

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Related conditions

Constipation is associated with other conditions:

3 natural remedies for bloating

Start with these three steps:


Take five deep breaths before eating.

Most of us eat in a hurried state. This affects blood flow to the digestive system, hindering its ability to do its job properly.

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Chew your food.

Food that isn’t broken down properly puts stress on the digestive system, which can lead to bloating. In an ideal world, we’d all chew each mouthful 20 times. As much as you can, try to ensure each mouthful is liquid before you swallow it.

Food to be chewed slowly

Consider a test.

Functional testing can help you find out whether SIBO or Leaky Gut are contributing to your bloating. What’s more, the test report will show you what to do

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What’s the best diet for bloating?

Bloating can be triggered by different things in different people. These approaches can be helpful:

A low-FODMAP diet.

FODMAPs are natural sugars found in some fruits, vegetables and pulses. A low FODMAP diet involves reducing these foods for 6–8 weeks to see how it affects your symptoms.

An elimination diet.

This can be helpful if you suspect food sensitivities. You eliminate all the major problematic foods—including wheat and dairy—for up to 8 weeks, and then reintroduce them one by one.

Cut out known trigger products.

These include: Fizzy drink, Sugar alcohols, such as xylitol, sorbitol and mannitol and chewing gum.