Bloating

Bloating. A lot of people go through it and suffer with it for many different reasons.

The actual definition of bloating is:

"Abdominal bloating occurs when the gastrointestinal (GI) tract is filled with air or gas. Most people describe being bloated as feeling full, tight, or swollen in the abdomen. Your abdomen may also be swollen (distended), hard, and painful"


There are many different reasons you can be a victim to constant bloating, some can be serious but some can be just as simple as cutting out certain foods from your diet. 

There are many different reasons you can be victim to constant bloating, some can be simple like excess gas stored, constipation, or you are swallowing too much air (Eating and talking at the same time). Although, it could also be a sign of something more serious, such as a food intolerance, Coeliac Disease or Irritable Bowel Syndrome. 

Some of the triggers of bloating include:

Beans
Onion
Broccoli 
Cabbage
Sprouts
Cauliflower

(Basically anything that is classed as a cruciferous vegetable)



If you want to help cut down bloating, first of all I would go to the doctors just to get them to check that it is not anything serious. However, if you are going to visit the doctor then about 2 weeks before, write a food diary and when your bloating occurs, it will help them get a better idea. 


If it is constipation that is causing your bloating, then try including more fibre rich foods into your diet such as; Wholewheat cereals, wholegrain carbohydrates, pulses (Beans, lentils etc) and add in more vegetables. 

By swallowing too much air you can become bloated. So if this is the case then try not to talk whilst eating, chew your food with your mouth shut, cut out fizzy drinks and stop chewing gum. 

If the bloating is consistent when you eat gluten, wheat or barley then it would be either a food intolerance or Coeliac disease. This would need to be officially confirmed by a doctor, never just assume and cut foods out. 

Lastly, if it is IBS triggering your bloating, then find out what your trigger is and try to cut that food out. 


My experience

I struggle with bloating so so much. Look at the photo below:


This was before and after my breakfast... 

It took a lot for me to be able to post this photo. I originally only took it out of curiosity, but I think it helps highlight how much it affects me. 

I have previously kept a food diary to work out which foods trigger bloating. This was at a time when I had just started my university course on Nutrition and massively upped my intake of vegetables, often ate on the go and drank a lot more fizzy drinks etc. 

I find myself constantly wearing leggings and if I want to wear a pair of jeans on a night out then they look and fit perfectly when I go out, but as soon as I have a G&T (Or a lemonade) then my stomach inflates and makes the jeans instantly too tight! 



Obviously if I know I am going out to an event and I eat before then I will make sure I give myself enough time for the bloating to go down.

If you have any other questions then feel free to ask! 


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