What could be causing my bloated stomach?

Pain or discomfort in your abdomen, feeling more packed than usual, and a rumbly tummy are all symptoms of a bloated stomach. All too often, feeling bloated is put down to eating a big dinner or overindulging. While this can sometimes be true, the foods we put into our bodies are just as likely to cause a bloated stomach and other digestive complaints, especially if we are intolerant to specific items but unaware of them. So what could be causing your bloated stomach?

Could Lactose intolerance cause Bloating?

One of the most common food items to be intolerant to is lactose: the sugar in milk and other dairy products. So could it be lactose which is causing your bloated stomach? 

An enzyme called lactase breaks down lactose so it can be digested into the stomach and small intestine. When your body doesn’t have enough of this enzyme, undigested lactose continues to the large intestine, where bacteria break it down. This then causes discomfort and symptoms such as bloating and stomach cramps. While lactose intolerance isn’t as severe as an allergy to dairy, it can make you feel unwell and impact your well-being. If you’ve noticed a bloated stomach after eating dairy products, it’s worth eliminating them from your diet to see if your symptoms become less frequent. You could also take a food intolerance test to determine if your body is sensitive to lactose and other foods that could cause other physical symptoms.

Is a Gluten intolerance the result of a bloated stomach?

Gluten is a protein in many grains such as wheat, barley and rye. It’s commonly used in bread, pasta, pizza and cereal and can often cause a bloated stomach. If you have a gluten intolerance, your body will find it difficult to break down or digest the gluten protein, which leads to symptoms such as stomach ache, bloating and diarrhoea. While these reactions won’t be as severe as those associated with coeliac disease (an autoimmune disorder in which your body responds abnormally to gluten), they are unpleasant enough for many to favour a wheat-free diet. An intolerance test will help you to make the necessary changes to your lifestyle and reduce any symptoms you experience. This could help you to understand what is causing your bloat. If the digestive issues continue, it’s worth consulting a GP who will be able to provide medical advice and refer you for further tests.

Eating too much, too fast

We’ve already established that eating too much can cause our stomachs to bloat, but the speed at which we eat can also make our tummies uncomfortable. Our stomachs are approximately the size of a fist, and although they can stretch after a big meal, doing so will make you feel bloated. You’ll likely swallow more air with your food if you eat quickly (and we’ve all done it when we’re hungry!). Once it passes into your intestine, it can make your tummy feel swollen. It can take up to 20 minutes for your stomach to tell your brain it’s full, so you can have eaten enough to feel bloated before your brain realises. The easiest way to counteract this is to consciously eat, chew slowly, and stop eating before feeling full. This will allow your brain to catch up with your body and prevent excess air from passing through your intestine.

Too many carbs can make you bloat

Carbohydrates provide our bodies with energy, but eating too many can make us retain water. Simple carbs, such as white bread, biscuits and soft drinks, can be broken down quickly but often end up undigested in the stomach, causing it to bloat. On the other hand, complex carbohydrates are higher in fibre and take the body longer to digest, reducing bloating and keeping you fuller for longer. Eating complex carbohydrates such as oats, whole wheat bread, and vegetables can help your stomach feel more settled and improve your digestion if you feel bloated and uncomfortable.

Lay off the salt to keep your stomach flatter

Your body needs a certain amount of salt, but we often consume more than we need, which could be causing your bloated stomach. A diet with excess sodium causes your body to retain water around the abdomen, making us feel bloated. Moreover, too much salt can lead to serious health problems such as high blood pressure, strokes and heart disease. Although cutting down on the amount of sugar you add to your food might seem like a simple solution, it’s important to remember that a lot of salt is hidden in a lot of pre-packed and processed food, so many people don’t realise how much they’re consuming. As with all aspects of your diet, it’s worth doing extra research to ensure you reduce your intake of ingredients that could compromise your health. Checking the labels is a good place to start, while keeping a food diary will also help you track any correction between the meals you consume and the physical symptoms you experience afterwards.

Find out what is causing your bloated stomach

If you’d like more information about food intolerance tests and how they can help to improve your wellbeing, please email [email protected] or fill out the contact form on our website. Remember that our tests aren’t a substitute for medical advice and that you should always speak to your GP if you’re concerned about bloating or other physical symptoms.