Feeling like a balloon after meals? Let’s pop that bloating with the right diet!
Meet John, who after enjoying a hearty meal of pasta and garlic bread, suddenly feels his stomach swelling and tightness. He experiences an uncomfortable fullness and his waistband feels noticeably tighter. John’s bloating is often accompanied by burping and a sensation of pressure in his abdomen.
Common Symptoms of Bloating
- Abdominal Discomfort: Swelling and a feeling of tightness in the stomach area.
- Excessive Gas: Frequent burping or passing gas.
- Fullness: Feeling full quickly after starting a meal.
- Visible Swelling: Noticeable expansion of the abdomen.
- Pressure: Sensation of pressure in the lower abdomen.
What Triggers Bloating?
- Overeating: Consuming large meals can overwhelm the digestive system.
- Gas-Producing Foods: Beans, lentils, carbonated drinks, and certain vegetables like broccoli and cabbage.
- Swallowed Air: Eating too quickly, drinking through a straw, or chewing gum.
- Food Intolerances: Lactose or gluten intolerance can lead to bloating.
- High-Fat Foods: Fatty foods can slow down digestion and cause bloating.
- Constipation: Difficulty in passing stool can lead to bloating.
How a Dietician Can Help with Bloating
- Personalised Diet Plans: Dieticians create customized meal plans to avoid foods that trigger bloating.
- Eating Habits: Guidance on how to eat slowly and mindfully to reduce swallowed air.
- Nutritional Education: Identifying and managing food intolerances through dietary adjustments.
- Hydration Tips: Advising on adequate water intake to aid digestion.
- Balanced Diet: Promoting a diet rich in fibre to prevent constipation and bloating.
