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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown
Nutritionist

Janet Aylott
Nutritionist

Kelly Marshall
Fitness Consultant

Q.

Any tips for reducing digestive bloating after eating?

I find I bloat up as soon as I eat at lunchtime. It's frustrating and uncomfortable. I've been checked out by my doctor to rule out anything sinister and I am all clear. What things might cause bloat? Thanks

A.

Our expert says...

Bloating is, unfortunately, a very personal thing and it can affect people in different ways. There are many different triggers for bloating so the best way to deal with it is to try and pinpoint what might be causing the bloating in your case.

Common causes of bloating can be milk, lactose, wheat, gluten, high fibre foods, spicy foods but also individual vegetables or fruits such as onions, apples etc. The best way to find out what might be causing your bloating is to maintain a food and symptoms diary. So everyday write down exactly what you're eating (for all your meals) and then make a note of when you're suffering from bloating. I’m not sure if you have discovered the ‘My Diary Notes’ on the Food Diary page you could use this to record how you feel after eating.

Do this for 2 weeks, and then look to see whether there is any connection between the foods you're eating, and your symptoms. It may be that you find it only happens on the days you have sandwiches - so it might be the wheat or gluten in the bread - or perhaps on the days you have a mid morning Latte (in which case it might be a lactose intolerance).

The other thing that can cause bloating is if your digestive system is a bit sluggish, or if you're constipated? If this is the case make sure you have plenty of high fibre foods, fruits and veg, and that you're drinking plenty of water. You may find that flushing out your system and getting back to a regular bowel habit may help too. Exercise is really important too and can really help to get things moving.

So in summary - keep a food and symptoms diary for the next 2 weeks to see if you can identify what might be causing your bloating, think about your fibre and water intake and whether your digestive system is slow and finally, try and be as active as possible as this might help.

Disclaimer
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