Eating too quickly, stress and even sitting all day could be making your stomach feel swollen. A nutritionist explains the common causes of bloating – and the simple habits that can help
There’s nothing quite like a bit of bloating to ruin your day. One minute you’re feeling fine, the next your stomach feels tight, angry and swollen. You can’t button up your trousers, your brain goes a bit foggy and you suddenly look and feel several pounds heavier.
The good news? Bloating is incredibly common.
According to research published in Gastroenterology, around 18% of adults experience bloating on a regular basis. While women tend to report it more often, men are by no means exempt. In fact, bloating is frequently accompanied by abdominal discomfort, excessive gas and digestive issues.
“Bloating is often your body’s way of telling you that something isn’t quite right with your digestion,” explains Natasha Draycott, Lead Nutritionist at Rheal Superfoods.
Fortunately, some of the biggest causes of bloating are surprisingly easy to fix.
Here are five common habits that could be leaving your stomach feeling swollen and sluggish.
The Problem: You’re eating too quickly
If you’re wolfing down your lunch between meetings or eating dinner while standing at the kitchen worktop, your digestion could be paying the price.
“Digestion begins in the mouth,” explains Draycott. “Saliva contains digestive enzymes that help break food down before it reaches the stomach and when you rush your meals and fail to chew properly, larger food particles enter the digestive tract, making digestion more difficult and potentially increasing bloating.” When you eat too fast, you might also swallow extra air, which increases gas and bloating.
The fix: Slow down. Put your knife and fork down between mouthfuls, chew thoroughly and give your body time to register what you’re eating.
The Problem: You’re eating when stressed
“When we’re stressed, the body prioritises survival over digestion,” says Draycott. “This can slow digestive processes and contribute to bloating, discomfort and poorer digestion.”
Ever eaten lunch straight after a stressful meeting and felt uncomfortable afterwards? There’s a reason. Your body isn’t designed to digest food efficiently when it’s in fight-or-flight mode and elevated cortisol levels simply increase gut inflammation whilst slowing digestion.
The fix: Before eating, spend a few minutes switching into a more relaxed state. A short walk, some deep breathing or simply stepping away from your desk can help activate the body’s “rest and digest” response.
The Problem: You’re not drinking enough water
Hydration plays a crucial role in digestion, yet many people spend the day mildly dehydrated.
“Water helps mix food with digestive juices and supports the movement of waste through the digestive tract,” explains Draycott.
Without enough fluid, digestion can slow down, increasing the likelihood of bloating and constipation.
The fix: Sip water regularly throughout the day rather than trying to catch up in one go – the general rule of thumb is eight medium glasses a day. While staying hydrated is important, Draycott advises avoiding excessive amounts with meals, as this could also leave you feeling uncomfortable.
The Problem: You’re sitting too much
Long periods of sitting can do more than stiffen your hips and tighten your hamstrings. They can also slow digestion.
“Movement helps stimulate the digestive tract, supporting the movement of food and waste through the gut,” says Draycott.
If you spend most of your day behind a desk, digestion can become sluggish, leaving you feeling bloated and uncomfortable.
The fix: Move little and often. Stand up regularly, take walking meetings where possible and try to fit in a short walk after meals. Even 10 minutes of movement can help support digestion.
The Problem: You’re not eating enough fibre
Fibre plays a key role in digestive health and helps prevent constipation and bloating, yet most people still don’t eat enough of it. According to The Association of UK Dietitians, men need about 30 grams of fibre a day, but its estimated that an average adult only eats 18g, just 60% of the recommended amount.
There are two main types: soluble fibre, which absorbs water and helps soften stools, and insoluble fibre, which adds bulk and helps move waste through the digestive tract.
“Fibre also acts as food for beneficial gut bacteria,” explains Draycott.
The fix: Increase your fibre intake gradually and make sure you’re drinking enough water at the same time. Good sources include oats, beans, lentils, flaxseeds, fruits and vegetables – and potatoes – especially when you keep the skins on.
