Feeling bloated is a complaint I hear often from my clients. I specialize in digestive issues, so luckily, this is a problem I know how to fix. In order to prevent bloating, it’s important to investigate the cause.

Read on for the top 5 reasons you likely feel bloated.

1. YOU EAT TOO FAST

Our bodies need time to break down and digest our food. If we are eating too quickly, our bodies can’t do this properly, which can lead to indigestion, bloating and gas.

For optimal digestion (and a reduction in bloating), make sure you take the time to eat and let your body digest your food. Ideally, you want to eat a meal over a period of 15-20 minutes, if not longer.

2. YOU EAT TOO MUCH 

Who doesn’t feel bloated after a huge meal? Eating too much food is one of the quickest ways to feel like you overdid it. Which means that avoiding overly large meals is one of the easiest ways to avoid feeling this way. If you experience bloating, take a good look at the size of your meals. The goal is to eat enough food to feel satisfied for 3-5 hours, but not so much food that you feel tired, bloated or uncomfortable afterward.  

3. YOUR DIET IS TOO HIGH IN PROCESSED FOODS AND/OR UNHEALTHY FATS 

Processed foods and unhealthy fats—chips, cookies and fast food—can be hard for the body to digest. This alone can lead to indigestion, bloating and gas. These types of foods are also typically high in salt, which can lead to water retention and bloating. Cleaning up your diet by cutting out the junk is one of the best ways to eliminate uncomfortable bloating.

4. YOU HAVE FOOD INTOLERANCES

I’ve seen clients with food intolerances to multiple foods, or just one. Having a food intolerance simply means your body can’t break down and digest certain foods. This undigested food then leads to pesky symptoms like indigestion, bloating, gas, pain, constipation, and diarrhea. None of which are fun.

Lactose intolerance is probably the most common of food intolerances. If you’re unfamiliar, this means your body can’t digest lactose, which is a sugar found in dairy products. If you’re experiencing regular bloating, cutting your dairy intake is a good place to start. I recommend cutting dairy for 1-2 weeks to see if you notice an improvement in your symptoms.

Beware, however, that dairy isn’t the only food intolerance that could be causing your symptoms. High FODMAP foods are another common cause of bloating I often see in clients—FODMAP is an acronym for a group of poorly digested carbohydrates, such as wheat, onion and garlic. Some people have a hard time breaking down these carbohydrates, which leads to symptoms such as bloating, gas, abdominal pain, constipation and diarrhea.

If you suspect you might have a food intolerance, it’s a good idea to reach out to a dietitian who specializes in them (like me!). A professional can help you pinpoint exactly which foods are causing your symptoms and help you achieve symptom-free living.

5. YOU HAVE SIBO

Small Intestinal Bacterial Overgrowth (aka SIBO) means you have a bacteria imbalance in your gut that often leads to the symptoms we’ve been discussing… bloating, constipation or diarrhea, and abdominal pain.

But how do you know if you have SIBO? You take a breath test. But first, I’d suggest talking to your gastrointestinal doctor or dietitian to make sure SIBO testing is the right path for you.

BOTTOM LINE

Of course, everyone is different. And if you have digestive issues, knowing where to start is key to finding relief. I work with clients to create individualized plans that treat symptoms and help them feel better in their bodies. If you’ve been experiencing bloating and don’t know how to fix it or where to even start, contact me—I’d love to help you!