Words By Phoebe Blogg
FROM WELLNESS INFLUENCERS sharing their favourite IBS-friendly recipes to ‘bloat friendly’ hashtags and trending TikTok’s, conversation around bloating has — dare I say it — blown up. Though it’s not a new health concern, social trends and toxic diet culture have once again, spurred it back into mainstream media.
That said, it’s not uncommon to hear that many – myself included — remain somewhat confused as to what is causing their bloating and whether it’s a cause for concern.
Although bloating linked to IBS and bloating caused solely by diet both stem from the gut and link back to our intestinal gases, both forms of bloating tend to arise for distinctly different reasons — therefore, their are a variety of distinct treatment options available.
Similar to any other health concern, IBS, bloating and digestive issues are conditions we shouldn’t diagnose ourselves. In fact, implementing a treatment option, that is not tailored to you can actually inflict long-term damage onto your digestive system. For this reason, it’s always best to seek professional advice. This means it’s also best to take health advice from untrained professionals on TikTok — whom claim to have found the perfect “de-bloating quick fix” — with a grain of salt.
We spoke with expert dietitian Chloe McLeod, who specialises in gut health, food intolerances and sports nutrition to learn more about IBS, the reasons we bloat and how to treat such concerns.
What is the difference between bloating caused by Irritable Bowel Syndrome (IBS) and regular bloating?
Although it is common for many women to experience some form of bloating and or digestive discomfort, McLeod explains there’s a significant difference between the bloating one experiences with Irritable Bowel Syndrome (IBS) and the bloating one may experience as a result of over-eating. It is also widely known that bloating as a result of IBS, is typically more severe and even debilitating.
“IBS bloating is as a result of a medical condition, with the most common triggers being either stress or specific components of foods. It is perfectly normal to experience a low level of bloating sometimes, for example if you just ate a large meal it is perfectly normal to experience a little bloating afterwards. It is when the bloating is at a level that creates discomfort and impacts your usual daily activities it can become an issue,” McLeod says.
What are the most common reasons we bloat that are not directly related to IBS?
Despite IBS being one of the more prevalent gut issues experienced by Australian women, there are various reasons one may experience reoccurring bloating and or digestive discomfort during their lifetime. McLeod is quick to inform me both mental and physical aspects of our well-being do have the power to drastically stimulate and provoke bloating and further gut issues.
“Constipation affects 1/5 of Australians and is characterised by waste moving too slowly through digestive tract. This, in turn, causes more time spent in the colon, and increased time for fermentation (aka gas production), which can then contribute to bloating. IBS is not the only digestive issue; other problems, such as coeliac and IBD can be characterised by bloating as well,” states McLeod.
In terms of our diet and eating habits, McLeod stresses that both over and undereating can directly lead to induced bloating.
“When we overeat, our stomach can feel incredibly full and can appear and feel bloated as a result”. On the other hand, McLeod mentions that undereating can also lead to bloating. “Not consuming adequate fuel, can result in gut issues, in particularly bloating”. “Stress and anxiety can also contribute to bloating even in people without IBS, due to the gut-brain axis, McLeod adds.
Young woman photographed on studio with coloured lights
What are some of the more unusual reasons we bloat?
Aside from the typical triggers, including food intolerances and stress, there are a variety of rather uncommon reasons one may experience bloating and an inflamed stomach. From the speed at which we eat to the combination of certain food groups, atypical causes of bloating can have the same uncomfortable or painful impact on our gut as triggers such as IBS.
“Lack of sleep, medication, chewing gum, carbonated drinks, hormones and a fast change in fibre consumption” are all factors that have the power to contribute to and fuel bloating, according to McLeod.
If you’re unsure why, or what is causing you to bloat, it’s best to book an appointment with your general practitioner to properly discuss and assess your concerns. Due to bloating being an internal gastrointestinal issue in our gut, every individual’s experience with bloating will vary, therefore there’s now a one size fits all treatment method.
What changes or modifications can we make to our diet and lifestyle to minimise the severity of bloating?
“Eating the appropriate amount to fuel your body, avoiding over or undereating whilst also being mindful of overeating/binge eating, [is key]. If you are struggling with either of these please seek help from a health professional, such as a dietitian. Assess your diet for triggers — carbonated drinks, chilli, coffee, FODMAPs, fibre intake, fluid intake — are a good place to start. If diet triggers are an issue, it is super important to speak with a dietitian with expertise in this area to help determine tolerance levels. It is about working out tolerance,” says McLeod.
In terms of lifestyle changes, McLeod advises that the use of a variety of stress management tools in addition to quality hours of rest is crucial when aiming for a healthy and happy gut.
“Utilise stress management tools, such as physical activity, mindfulness, meditation, and therapy. Work on reducing things that inhibit sleep, such as screens before bed, and build a great bedtime routine,” suggests McLeod.
Aside from our diet, McLeod also says it’s also worth taking into consideration non-food-related triggers, as they also can be the root cause behind both bloating and gut discomfort. “Check non-food triggers, such as time of the month, mental health, and medications” states McLeod.
