Irish Visitors Click HereConstipation and Bloating
Bloating
Most of us feel bloated from time to time, but when occasional bloating becomes regular or constant, it is time to look into the causes and take steps to find relief from this distressing problem. Although our diets have become more varied, with fresh food available 12 months of the year, the pace of 21st century living lends itself to a range of minor stomach complaints, especially bloating.
What causes bloating?
Bloating in the lower gastro-intestinal tract is very often caused by constipation. The waste in your lower intenstines builds up and the gases get trapped. The build up of gases and constipation cause bloating, which can be painful.
As long as the complaint is not a medical problem, (and do get this checked by your GP if you have spasms or persistent pain) bloating is usually a symptom of the daily diet and lifestyle, for example stress, lack of routine, lactose intolerance or Irritable Bowel syndrome.
Foods which cause bloating
Eating a lot of refined carbohydrates, such as bread, pasta, potatoes and rice, is one of the most common causes of bloating. These foods break down into sugar quickly, and sugar, when worked on by acids, ferments and creates gas. People who suddenly increase their fibre will often feel bloated because the gut reacts by producing acids and flora, which leads to gas. So if you've recently changed your diet to refined carbs or included a lot more fruit and vegetables, your system may struggle to process the new foods. The worst culprits are foods which are low in fibre, and described as 'stodge' and high protein animal foods:
- Meat (Especially Beef and Pork) - Slows down the digestive process
- Potatoes - Too much starch
- Cheeses
- Fast Food, (Burgers, chips etc.) - Little nutrition, hard to help make the body work properly
- Bread - unrefined, white.
- Pasta - unrefined, white.
- Pizza - Too much cheese, unrefined dough base.
- Milk (too much)
- Heavy Sugar Products (Pies, Cakes, Biscuits, etc)
Avoidance tips
It is not true that only foods with fibre relieve bloating. Bloating is not a problem if gases can escape, so it is important that waste products are removed gently and naturally. Here are some steps to take:
- Eliminate sweet foods and simple sugars
- Eliminate greasy, sweet foods such as croissants, shortbread, and high-fat meals like pizza or chips
What can you do if you get bloated ?
It is very important to establish an eating routine. Skipping meals, or eating one meal very much larger than the others, is one of the prime causes of bloating. The digestive system is not accustomed to being overloaded, and then when there is a gap and meals are missed, this also causes bloating due to the lack of food going through the system.
- Increase exercise, especially abdominal strengthening and cardio exercise which sets the heart beating
- Have regular gentle massage
- Gradually increase foods which relieve constipation, such as strawberries, prunes, pulses and nuts, but introduce them gradually.
- Take a daily probiotic
- Drink plenty of fluids.
If you are constipated and bloated, however, there are constipation remedies which will help your digestive system regain its natural balance.
- View interactive animations of how the digestive system works »
- Find out what the symptoms of constipation are »
- Click here to use our treatment advisor to help find an appropriate treatment »
