A dietician has revealed five triggers for bloating that aren’t linked to food intolerances. Bloating is a widespread issue, characterised by a full and uncomfortable feeling in the stomach.

A dietician has identified five surprising factors that can trigger bloating, unrelated to food intolerances. Bloating is a common issue, often described as a sensation of fullness and discomfort in the abdomen.

According to the NHS, the primary cause of bloating is the accumulation of gas in the digestive system. This can result from certain foods and beverages, such as particular vegetables and carbonated drinks, as well as from ingesting air while eating. Digestive issues can also contribute to this condition.

Many individuals who suffer from bloating often begin to cut specific foods from their diet, hoping to alleviate the discomfort. However, a dietician warns that this strategy may lead to further complications.

Olivia, a registered dietitian with experience in both NHS and private healthcare, took to TikTok to shed light on other possible causes of bloating and provided guidance on what to avoid if you’re dealing with this issue.

“As a gastro-dietician, I see this in clinic all the time – someone feels bloated, immediately cuts out gluten, dairy or half their diet but bloating is usually about how your gut is functioning, not just what you ate.”

She then outlined five common causes of bloating. Olivia added: “Bloating can be caused by things like constipation, eating too quickly, stress, hormonal shifts, or simply eating more fibre than your body’s used to.

“It doesn’t always mean that your body’s intolerant to the food you just ate. So, before you start eliminating foods, instead it’s important to figure out what’s actually driving the bloating.

“By cutting foods too soon can sometimes make your gut symptoms worse.”

The NHS corroborates these causes and further suggests bloating could be a symptom of other health issues.

These might be coeliac disease, “a condition where your immune system attacks your own tissues when you eat gluten”, or irritable bowel syndrome (IBS), a common, usually chronic disorder “that affects the digestive system” resulting in “stomach cramps, bloating and diarrhoea”.

Women may also encounter bloating around their menstrual cycle. The NHS warns: “Sometimes, bloating that does not go away can be a sign of something more serious such as ovarian cancer.”

Some bloating can be eased by regular physical activity and exercise which can help improve your digestion, along with chewing with your mouth closed to minimise air intake while eating.

It’s also important to drink plenty of water and “eat foods high in soluble fibre if constipated, such as oats or linseed”. Opting for smaller, more regular meals over larger portions can also be beneficial.

The NHS also advises bloating sufferers to “massage [their] stomach from right to left to release trapped wind”.

If you’re worried about bloating, or the symptoms persist despite lifestyle changes, it’s important to schedule an appointment with your GP for an evaluation and personalised treatment plan.