why do i get bloated?

Why does my stomach swell after I eat?  This is a question that I get a lot, and I’ve had people show me how their bellies blow up like a basketball after eating certain foods. They’re not sure what they’re eating that’s causing it, or why it’s happening. 

Bloating may be accompanied by gas or cramps.  Flatulence isn’t a bad thing (even though it’s embarrassing); as Hagrid said to Ron in the second Harry Potter movie, “Better out than in!”  If your body isn’t releasing flatulence, and it’s stuck in your intestines, this could be one reason for the bloating or swelling.

First, a bit about our anatomy.  Our stomach is actually located higher than most of us think it is.  If your bloating is around your belly button area, that’s actually below the stomach and may be the small intestine. So, even though you might say that your stomach is swelling, it may actually be your intestinal area (colon). But that probably doesn’t matter to you - you just want it to stop!

Things that can cause bloating

Like many things to do with our body, there’s no one cause and no one solution. Read on!

Food intolerances

You may be eating something that your body’s having a hard time digesting.  If you don’t have enough digestive enzymes to break down food properly, then it can ferment within your intestines (I know, gross) and the fermentation releases gas that can cause bloating or swelling.

What can help: Keep a food diary noting what symptoms you have.  Look for patterns of foods that may be causing bloating.  Maybe it’s not specific foods but it’s high-starch carbs, or too much protein in one meal.  It takes time to get to know your body and how it works, so be patient with yourself.  As a holistic nutritionist I can support you with this, by the way – book a free call with me to discuss!

Including more fibre in your diet and drinking more water can help move things through and keep the food from fermenting.  This improves what we call transit time, which is the amount of time it takes for food to move through and be processed.  You can test your transit time by eating a couple of beets, then checking your stool for red colouring.  You should see a red tinge to your stool within 24 hours; if it takes longer than 24 hours for those beets to show up, your transit time could do with improvement.

food combining

Many people find that they digest protein more slowly than they digest carbs and sugary foods.  Sugary foods and fruits, in particular, are digested very quickly, while protein is digested slowly.  So what happens if you eat a meal heavy in protein, then follow it with a sugary dessert or fruit?  The sugary food cannot move through easily and gets “stuck” behind the protein, however your body will digest this sugary food, which will then ferment and release gas.  This can cause bloating and cramping.

 Fat also takes a long time to digest.  The gallbladder releases bile that helps digest fat, so people who have had their gallbladder removed may experience bloating and gas when eating fatty foods.  Even if you still have your gallbladder, eating a fatty meal and then a sweet treat can, as described above, cause the sweet food to ferment.

 What can help:  If you’ve had your gallbladder removed, or if there’s another reason you have difficulty digesting fats, look for a digestive enzyme that contains bile (such as ox bile) to help with fat digestion.  Try changing your food combining habits to see if this helps with your symptoms.

Small intestinal bacteria overgrowth (SIBO)

Small intestinal bacterial overgrowth (SIBO) can cause symptoms such as bloating, gas, diarrhea, and abdominal pain.  SIBO can be an underlying cause of irritable bowel syndrome and other digestive disorders. If you think you might have SIBO, you can do a breath test to find out - book a free call with me to learn more!

Or something else…

If none of the above helps, you need to work with a specialist. Conditions like endometriosis can cause bloating or swelling, so you need to find out what the cause is.

Other things to try

Peppermint tea: peppermint is a carminative herb, which means that it absorbs gas in the intestines. Try some peppermint tea for gas and bloating.

Wind relieving position: This is awkward but it works.  When I was working in an office, I used to go into the large stall in the bathroom, get down on the floor and do this.  (No one knew!)  Get on the floor on your hands and knees, lower yourself onto your arms and stick your bum up in the air.  If you’re at home, you can do it on the bed or couch using pillows to make yourself comfortable.  Gas should make its way down and out within a few minutes.

You can also try the yoga pose of the same name, which involves lying on your back and hugging your knees to your chest.  Stay there a few minutes, and it should have its effect.

If you want to dig deeper into the cause of your bloating and stomach swelling, book a free call with me to discuss how I can support you.