‘I’m a dietician and 5 causes of bloating aren’t food intolerances’

A dietitian has revealed five triggers of bloating that are not linked to food intolerance. Bloating is a common problem characterized by a feeling of fullness and discomfort in the stomach.

The NHS explains: “The most common cause of bloating is having too much gas in your intestines. This can be caused by certain foods and drinks, such as some vegetables and fizzy drinks, or by swallowing air while eating. It can also be caused by a problem with your digestive system.”

Many people who experience bloating begin to eliminate certain foods from their diet in an attempt to eliminate the discomfort they feel, believing that food is the culprit; But one dietitian warned that this approach could potentially create more problems.

Specialist registered dietitian Olivia, who “has expertise in both NHS and private healthcare settings”, used TikTok to highlight alternative causes of bloating and give advice on what to avoid when experiencing bloating.

The professional said: “What if I told you that being bloated doesn’t automatically mean you have a food intolerance?

“As a gastro-dietitian, I see this all the time in the clinic; someone feels bloated, immediately cuts out gluten, dairy, or half their diet, but bloating is often related to how your gut is working, not just what you eat.”

He then outlined five common causes of bloating. Olivia added: “Bloating can be caused by things like constipation, eating too quickly, stress, hormonal changes or consuming more fiber than your body is used to.

“This doesn’t always mean that your body is intolerant to the food you just ate. That’s why it’s important to find out what’s actually triggering bloating before you start eliminating foods.

“Cutting food too early can sometimes make your gut symptoms worse.”

The NHS confirms these causes and also suggests that bloating may be a symptom of other health problems.

These could be celiac disease, “a condition in which your immune system attacks your own tissues when you eat gluten,” or irritable bowel syndrome (IBS), a common, often chronic disease that “affects the digestive system,” resulting in “stomach cramps, bloating, and diarrhea.”

Women may also experience bloating during their menstrual cycle. The NHS warns: “Sometimes persistent bloating can be a sign of a more serious condition such as ovarian cancer.”

Some bloating can be relieved with regular physical activity and exercise; This can help improve your digestion, and you can also chew with your mouth closed to minimize air intake while eating.

It’s also important to drink plenty of water and “eat foods high in soluble fiber, such as oats or flaxseeds, in case of constipation.” It may also be helpful to choose smaller, more regular meals rather than larger portions.

NHS also advises people with bloating problems to ‘massage’ [their] “Turn the stomach from right to left to release trapped wind”.

If you are concerned about bloating or if symptoms persist despite lifestyle changes, it is important to make an appointment with your doctor for an evaluation and personalized treatment plan.