The Dietitian’s Guide to Bloating:

Rule out underlying causes with your GP: Download our Medical and GP Checklist to guide your doctor in ordering appropriate tests and screenings to rule out conditions like Crohn’s disease, coeliac disease, or bowel cancer. Don’t be alarmed - it’s always best to take a thorough approach to your health. But most gut issues can be managed effectively with the right lifestyle strategies.

Bloating can have multiple triggers - often in combination - which is why it can be one of the more challenging symptoms to manage on your own. Think of each possible factor as a “puzzle piece” to explore:

Constipation: Any form of constipation can contribute to bloating. Being “backlogged” slows digestion and leaves you feeling uncomfortable. Constipation can look like:

• Infrequent bowel motions (less than three per week)

• Hard stools that require straining or feel incomplete

• Daily bowel motions that are well-formed but don’t fully empty, often due to pelvic floor dysfunction

Irritable Bowel Syndrome (IBS): Part of a group of conditions called Disorders of Gut–Brain Interaction (DGBIs). One key feature is visceral hypersensitivity, where common foods (like high-FODMAP foods) stretch the bowel by producing gas or drawing in fluid, causing discomfort.
Treatment may include:

• Identifying and adjusting trigger foods

• Supporting the gut–brain connection through gut-directed hypnotherapy

• Rebuilding a healthy gut microbiome over time

Cyclical Bloating: Tracking your cycle can help pinpoint hormonal or inflammatory causes to bloating.

• Endo belly is a common sign of inflammation from endometriosis. The way we eat can help reduce body inflammation and ease symptoms, alongside other medical treatements

• Hormonal changes in the luteal phase can slow digestion, increasing bloating

Recognising a cyclical pattern can guide treatment towards reducing inflammation and balancing hormones.

Abdomino-Phrenic Dyssynergia: This is when the diaphragm doesn’t relax properly and compresses the stomach, causing visible distension after eating, regardless of what you eat!

• Try deep belly breathing before meals to relax the diaphragm (allowing it to dome upward and away from your stomach)

• Bonus: this also helps shift your body into “rest and digest” mode, improving digestion and nutrient absorption

Book your appointment here if you want your own personal guru to guide you through addressing your bloating.