By Dr Joseph Nightingale, MBBS, MSc – Advisory Board, Sensitivity Check
Meet Dr Nightingale: https://www.sensitivitycheck.com/pages/authors/joseph-nightingale
Gas and bloating can be uncomfortable, frustrating, and (let’s be honest) sometimes a little embarrassing. For most of us, it’s an occasional issue. But if it’s happening regularly, there may be something more going on.
Food intolerances, sluggish digestion, IBS, and even stress can all lead to trapped gas and bloating that won’t budge. Fortunately, there are ways to tackle it. And it starts with understanding what’s going wrong in the first place.
What Causes Gas and Bloating?
Your digestive system works hard to break down food and extract nutrients. But when something interrupts that process, you’re left with excess gas, pressure, and that familiar swollen feeling.
Here are a few of the usual suspects:
- Swallowing air – Gulping drinks, eating quickly, or chewing gum can trap air in your gut, leading to excess gas and trapped wind.
- Food intolerances – If you lack the enzymes to break down certain foods (like dairy or gluten), undigested particles ferment and create gas.
- Gut imbalances – IBS, SIBO, or a disrupted microbiome can all affect digestion and gas regulation.
- Hormonal shifts – Changes in oestrogen and progesterone can slow digestion and lead to bloating, particularly before your period.
- Constipation – If waste isn’t moving through properly, gas builds up behind it.
If you’re feeling gassy and bloated most days, especially after meals, that’s a red flag. Your gut may be reacting to something it can’t process.
Signs You Shouldn’t Ignore
Bloating now and again? That’s normal. But if it’s a daily struggle or comes with other symptoms, it’s worth taking seriously.
Keep an eye out for:
- Bloating that hits after most meals
- Painful cramping or a heavy, tight stomach
- Changes in stool frequency or consistency
- Fatigue or brain fog after eating
- Distension, when your stomach visibly swells
These symptoms often signal digestive bloating linked to intolerances, inflammation, or bacterial overgrowth. Left unchecked, they can impact your energy, sleep, and overall quality of life.
Ways to Manage and Reduce Gas and Bloating
The good news? Bloating isn’t something you just have to live with. A few straightforward changes can make a real difference.
1. Identify and reduce trigger foods
Some foods are harder to digest and more likely to ferment in your gut. If you’re prone to bloating, try limiting the following:
- Dairy (milk, cheese, cream)
- Gluten (wheat, barley, rye)
- Onions and garlic
- Beans, lentils, and chickpeas
- Cruciferous veg (broccoli, cabbage, cauliflower)
- Carbonated drinks and artificial sweeteners
Keeping a food and symptom diary is a great place to start. Log what you eat and how you feel after. Patterns tend to emerge pretty quickly.
2. Slow down and chew properly
Rushed meals = swallowed air. That air doesn’t just vanish. It ends up trapped in your digestive tract. Chewing thoroughly helps your body process food more efficiently and reduces the chance of fermentation.
Try putting your fork down between bites or setting a timer to stretch out your mealtime. Small tweaks can make a big impact.
3. Manage stress
There’s a direct line between your gut and your brain. When you’re stressed, digestion slows, stomach muscles tense, and symptoms like bloating, cramping, or nausea can intensify. Incorporating deep breathing, stretching, or even short walks after meals can help reset your system.
4. Feed your gut the right bacteria
A healthy gut microbiome plays a key role in gas regulation. Fermented foods like yoghurt, kefir, sauerkraut, or kombucha introduce helpful bacteria. You can also opt for a probiotic supplement, just choose one tailored to gut health, not a general immune booster.
5. Hydrate and move
Water helps keep things moving through your system, literally. Combine that with regular movement, and you’ll reduce the chance of gas building up. Aim for around 1.5–2 litres of water a day and at least 20 minutes of light exercise.
Bloating doesn’t disappear overnight, but these steps can help reduce both the frequency and intensity of your symptoms.
When Testing Can Help
If you’ve made changes and still feel like your gut is fighting against you, it may be time to test for food sensitivities.
Some people react to common foods like dairy, gluten, eggs, or soy, not with an allergic reaction, but with low-level inflammation that leads to persistent bloating and gas.
Our Optimum Health Test screens for over 1,400 items, including:
- Food and drink items
- Additives and preservatives
- Environmental triggers
- Household and pet-related sensitivities
Here’s how it works:
- Send in a hair sample using our easy test kit
- We analyse it using advanced bioresonance technology
- You receive a personalised report within days
- Use the insights to fine-tune your diet and feel better, faster
It’s non-invasive, accurate, and gives you the answers you need to take control of your gut health issues.
The Bottom Line on Bloating
Gas and bloating are common, but that doesn’t mean they’re normal. If you’re regularly uncomfortable, sluggish, or swollen after eating, there’s probably a reason. And there’s definitely something you can do about it.
Simple lifestyle changes can help. But if those changes aren’t enough, getting tested is a smart next step.
Find the cause. Cut the guesswork. And get back to feeling good.
