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we've all experienced a bloated belly at
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some point in our lives and I'm here to
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tell you the top 10 common causes of
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hi I'm Jamie Wright an accredited
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nutritionist and I specialize in helping
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people all across the world achieve
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their goals without any silly fad diets
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bloating itself is a subjective feeling
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and converiant degree from person to
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person and instance to instance wide
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bloating can be a completely normal
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response in certain situations there are
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experiences of bloating that can become
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very uncomfortable and even affect a
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person's physical mental and social
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well-being I like to break down the
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severity of bloating into three General
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types that people may experience the
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first being mild loading this is the
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most common form of bloating and usually
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involves a feeling of fullness or
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tightness in the abdomen this may occur
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after having a male and or following the
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consumption of fluids the next type of
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bloating I describe as more moderate
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bloating this type of bloating can be
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more uncomfortable and may involve
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visible swelling in the abdomen you may
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experience this at certain stages of
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your menstrual cycle or if you are more
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susceptible to stress related bloating
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finally we have severe bloating this is
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the most intense degree of bloating and
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can involve severe discomfort pain and
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visible distension of the abdomen
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individuals with irritable bowel
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syndrome or IBS or inflammatory bowel
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disease IBD likely know what I'm talking
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about I'm going to run through the 10
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most common causes of bloating and give
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you some simple tips for what you can do
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about the bloating If you experience it
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top 10 common causes of bloating number
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one overeating eating too much food at
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once or rapidly can cause stomach to
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stretch leading to bloating likewise
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having a lot of fluids at once and or
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rapidly can have a similar effect here
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are two simple tips to address this
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cause of bloating firstly when you're
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consuming a meal you want to aim to be
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around a six or a 7 out of 10 level of
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feeling full this is based on the hunger
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fullness scale which is a one to ten
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scale that is used to rate your hunger
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and fullness levels with one being
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painfully ravenously hungry and tan
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being filled to the point of feeling
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physically sick the second simple tip is
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to employ some mindful eating practices
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two are the important fundamentals of
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mindful eating that will help you hear
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or the encouragement of eating slowly
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and without distraction as well as
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listening to physical hunger cues and
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eating only until you're full to
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practice just start cutting to five when
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chewing with each mindful start to think
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about what you're actually experiencing
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when you're eating and how you're
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actually feeling at least in relation to
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your physical hunger Clause number two
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be weary of gas producing Foods certain
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foods such as beans lentils broccoli
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cabbage onions and carbonated beverages
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can produce gas in the digestive system
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leading to bloating the obvious fix here
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is to be wary of these foods and how
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they may affect your gut you may want to
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pay particular attention to high FODMAP
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Foods FODMAP simply stands for
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fermentable oligosaccharides
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disaccharides monosaccharides and
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polysaccharides these are types of
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carbohydrates that are fermented and
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later increased gas production and
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bloating cause number three constipation
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I'm sure we all know what constipation
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is but what exactly can you do about it
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increase fiber intake fiber is essential
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for maintaining healthy bowel movements
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increasing your fiber intake can help
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soften your stew and make it easier to
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pass you can add more fiber to your diet
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by eating fruits vegetables and whole
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grains alternatively you could also try
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a fiber supplement staying hydrated
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drinking plenty of fluids can help keep
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your stools soft and prevent
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constipation while it may seem a bit
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counter-intuitive to maintaining
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hydration given that it is a diuretic
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coffee or any source of caffeine can
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also help get your Buzz moving regular
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exercise regular physical activity can
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also help stimulate your buzz and
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promote healthy digestion you want to
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aim for at least 30 minutes of moderate
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exercise each day such as walking
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swimming or cycling cause number four
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IBS is a condition that affects the
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digestive system and can cause symptoms
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such as bloating abdominal pain and
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changes in bad habits there are many
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different approaches to address IBS but
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I would recommend working with a
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specialist dietitian accredited
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nutritionist or your GP to firstly
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identify what leads to your individual
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IBS flare-ups and then put in place a
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range of strategies to deal with that
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and or avoid flare-ups in the future
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cause number five the menstrual cycle
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many women experience bloating during
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their menstrual cycle due to hormonal
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changes this is likely due to the
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shifting hormonal environment's effect
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on water retention and a change in the
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rate of gastric empty just prior to
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menstruation there is a surge in the
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hormone progesterone which impairs
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gastric motility often leading to
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constipation and bloating you could
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easily apply some of the same tips here
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used to tackle constipation a black
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coffee works wonders for getting things
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moving cause number six food
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intolerances some people may be
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intolerant to components found in
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certain foods such as lactose or gluten
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which can cause bloating keeping a food
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diary to determine which foods
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contribute to your bloating would be a
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good start once you've identified them
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then you can do something about it for
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instance if you find that dairy products
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are causing you to experience bloating
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you may want to introduce a lactase
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enzyme supplement that can help break
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down lactose and in turn hopefully
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reduce the frequency and severity of
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bloating episodes cause number seven
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digestive disorders such as
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gastroesophageal reflux disease regard
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or inflammatory bowel disease ABD can
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cause bloating as a symptom I have one
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tip for you here work with a
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professional who knows what they are
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talking about these are serious
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conditions that should be treated with
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care and an evidence-based manner by an
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educated and qualified professional I
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would sincerely advise you avoid Dr
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Google and any social media gurus cause
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number eight dehydration unsurprisingly
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not drinking enough water can cause
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constipation and bloating most of us are
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pretty terrible at remembering to drink
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water throughout the day but here's a
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few helpful tips that will Empower you
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to nag yourself to drink more water tip
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number one keep a water bottle with you
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throughout the day tip number two set
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reminders on your phone or computer to
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prompt you to drink water throughout the
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day tip number three eat water-rich
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Foods many fruits and vegetables such as
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watermelon cucumbers and strawberries
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have high water content and can
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contribute to your daily water intake
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the final tip get yourself a hydration
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tracking app to further Nike into
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drinking water cause number nine stress
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stress can affect the digestive system
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and lead to bloating as a result how so
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well stress can alter the production of
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digestive secretions reduce the blood
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flow to the digestive system and
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increase inflammation and even alter the
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gut microbiota so how can we manage
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stress better well it would depend on
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why you stressed to begin with obviously
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but I would say a good starting point is
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to actually program in dedicated
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relaxation time into your diet unwind
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regular exercise having a healthy social
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life a nutritious diet getting enough
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sleep and getting outside are all useful
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means of keeping elevated stress levels
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at Bay there are certain supplements
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that can help too ashwagandha is one of
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my favorites it's an adaptogenic herb
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that has been shown to help reduce
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magnesium is another useful supplement
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to take in the fight against stress
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magnesium is a mineral that plays a role
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in many bodily processes it can help
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address stress by promoting relaxation
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and improving the quality and quantity
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of sleep that you achieve on to the
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final common cause of bloating number 10
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medication certain medications such as
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antibiotics can disrupt the Natural
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Balance of bacteria in the digestive
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system leading to bloating if you have
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finished the course of antibiotics You
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may wish to consider introducing a
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probiotic supplement into your daily
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routine for a while after
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supplementation appears to reconstitute
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the gut with good bacteria faster and
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may help reduce the risk of certain
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antibiotic treatment Associated effects
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such as diarrhea and bloating and That's
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all folks the top 10 common causes of
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bloating and what you can do about it
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all in one video I appreciate that this
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is a lot of information in the one video
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but hopefully you can grab one or two
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useful strategies to help address your
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bloating if you do experience it and
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finally don't forget to like this video
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And subscribe to the my protein YouTube
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channel for more helpful content and be
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sure to keep asking the team questions
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so we can keep providing you with more
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evidence-based answers
