Most of us are familiar with that full uncomfortable feeling. For some it’s the discomfort they experience for a moment or two after eating, for others it’s feeling bloated as soon as they eat breakfast – and it gets worse through the day. There are a few possible reasons why this might be happening, with the most likely causes being (and in descending order) chewing, digestive enzymes and finally bacteria, both the good and the bad. But, however, I have found that making just three simple but key changes can make a real difference.
Eat mindfully: Most people don’t chew their food properly, so food passes into the stomach in lumps rather than ‘pureed’, which then means the stomach is limited in what it can do. Consciously take a little more time to eat, as being more mindful when it comes to meals certainly helps.
Top up digestive enzymes:
Usually naturally produced in saliva and the stomach, these can be on the low side. If so, food then passes from the stomach into the gut partially undigested, making it more likely to ferment which in turn results in bloating. Try taking a digestive enzyme supplement – look for one with hydrochloric acid in it (listed as HcL) – but only ever take it with main meals and never on an empty stomach. (NB If you have acid reflux, take one without Hcl in it.)
Be good to your good bacteria:
Beneficial bacteria live in the gut in their billions, and have several roles from helping the body use minerals to making B vitamins. They are also partially responsible for the last stage of digestion and if their numbers are sufficient, they fill the gut so that any unwanted bacteria doesn’t get a chance to thrive. While we are all exposed to the less good bacteria and yeasts, in a healthy gut they are dealt with speedily and quite routinely. However, if you don’t have enough of the good stuff (that’s Lactobacillus and Bifidobacterium) then the bad stuff has a chance to multiply. And when they do, they can produce gas which contributes to flatulence and bloating.
TIP: You can also look at cutting out the foods that tend to cause fermentation – with sugar, refined carbohydrates and alcohol as the main culprits. And finally, take a good quality pro-biotic capsule every day for a month.

Your Comments (13)

  1. Nauru wrote on Mar 17th, 2013 ...

    Nauru on Mar 17th, 2013 at 7:09 am

    I think this is one of the most important info for me. And i am glad reading your article. But should remark on few general things, The web site style is perfect, the articles is really excellent : D. Good job, cheers

  2. Nav wrote on Mar 19th, 2013 ...

    Nav on Mar 19th, 2013 at 11:59 am

    Very helpful, thank you. For me stomach area is which is most problematic. I would like to ask if you could recommend a good quality pro-biotic capsule? Thanks

    • Team on Mar 19th, 2013 at 5:19 pm

      Hi Nav, we’re glad you enjoyed the article. We would recommend Udo’s choice - they have a great selection of probiotics.

  3. Nawonga wrote on Mar 19th, 2013 ...

    Nawonga on Mar 19th, 2013 at 2:54 pm

    Informative. Will come in handy.

  4. jacqueline wrote on Mar 19th, 2013 ...

    jacqueline on Mar 19th, 2013 at 9:11 pm

    Hi! I’ve read your article and its explained a few of my thoughts on bloating and flatulence. I have a very physically/demanding active job and find it hard to fit in proper meals or even snacks for that matter. Sometimes I can go 6hrs before anything to eat, and when I do eat, within 1/2hr I get stomach cramps/flatulence. I will take all the advice mentioned in your article, thank you. Could I get away with having a pro-biotic drink with breakfast, or would you recommend a capsule instead? And could I get them from a health food store?
    Your page has been really helpful and will certainly be using this site again.
    Thank you :)

    • Team on Mar 21st, 2013 at 4:51 pm

      Hi Jacqueline, Thank you very much for your comment, we’re glad you have enjoyed the article. Udo’s Choice do a full range of probiotic capsules, and the brand page includes guidelines for use –

  5. trish hanson wrote on Mar 19th, 2013 ...

    trish hanson on Mar 19th, 2013 at 10:49 pm

    Wonderful tips and everyone should follow them. I know so many people who gulp their food and that is so not good for them.

  6. trish hanson wrote on Mar 19th, 2013 ...

    trish hanson on Mar 19th, 2013 at 10:51 pm

    Wonderful tips and everyone should follow them. I know so many people who just gulp their food and that is so not good for them.

  7. Nutty woman wrote on Mar 20th, 2013 ...

    Nutty woman on Mar 20th, 2013 at 11:31 am

    At last, an informative article on why my tummy bloats immediately after breakfast and isn`t flat again until next morning! Bloating spoils the look of my clothing and is my biggest moan! I have been eating probiotic yogurts with limited results so will definately try these remedies. Thank you, thank you, thank you!!!

  8. Helen wrote on Mar 21st, 2013 ...

    Helen on Mar 21st, 2013 at 8:12 pm

    I suffer from bloating all the time. Am i best to try the enzymes first or the pro biotics? Thanks

    • Team on Mar 22nd, 2013 at 10:21 am

      Hi Helen, Thank you for your comment. You can take probiotics daily, and then try the enzymes if you still find that you are bloated.

  9. Rebecka Forsey wrote on Apr 2nd, 2013 ...

    Rebecka Forsey on Apr 2nd, 2013 at 11:42 am

    Very good write-up. I certainly love this site. Stick with it!

  10. andzhelina wrote on Apr 7th, 2013 ...

    andzhelina on Apr 7th, 2013 at 4:21 pm

    Полезная статья!Я иногда сталкиваюсь с такой проблеммой!И было интересно узнать о причинах!Очень информативно!Спасибо!


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