DITCH UP TO FROM YOUR WAISTLINE 8cm

Bloating is suffered by about two-thirds of Australian women under 50. Fiona Baker finds out what can be done about it

The scales say that you’re in a healthy weight range. And the exercise has done wonders for your toning. So why is your tummy looking so distended?

According to a new survey conducted by Galaxy, 56 per cent of Australian women suffer from bloating, while 43 per cent have constipation, in itself a major cause of the swelling. Professor Terry Bolin, author of Understanding Gas And Bloating: Why Can’t I Do Up My Jeans At Night? (gutfoundation.com), puts that number at a lot higher, particularly among younger women.

“Bloating is so common yet so often overlooked or dismissed by GPs,” Bolin says. “Two out of three young women will have some issues with bloating and at least 20 per cent will be so greatly affected by this condition, and be in such discomfort, that it interferes with their daily activities.”

The big issue about bloating is how it looks. Bolin says it can add 8cm (a couple of clothing sizes) to a woman’s waistline, which might prompt her to go on a weight-loss diet. However, he explains that can be counterproductive, as it often results in the elimination of gutfriendly cereal-based products.

WHAT ARE THE CAUSES?

When the digestive system runs like a well-oiled machine, it’s easily able to process the three litres of gas produced in the gut every day, plus that extra litre of swallowed air. “That’s four litres going through the two metres of the small bowel,” Bolin says. “But when the small intestine goes into spasm, the gas gets trapped, causing bloating.”

Studies have revealed that when fat is trickled into the small intestine, it can “trigger disordered contractions in some people”, he says. “And that’s any type of fat, from extra virgin olive oil to KFC.” Caffeine is another trigger.

Interestingly, fibre in the diet can also bring on bloating in a body that isn’t used to it. However, research shows that most Australians aren’t eating the amount of fibre they need for healthy digestive function.

It’s believed that one of the reasons bloating is more of a problem for young women than for men is hormones. “We know from research by The Gut Foundation that many women suffer bloating before a period,” Bolin says.

Margaret Hays, spokeswomen for the Dietitians Association of Australia, believes that another culprit for the prevalence of bloating in younger women is the artificial sweeteners in drinks, lollies and chewing gum.

BEATING THE BLOAT

It’s all about eating fibre-rich food, Bolin says, but there are some must-follow rules attached. “You can’t just start eating a whole lot more fibre one day as you’ll just become more bloated and uncomfortable,” he says.

“Start small with, say, a tablespoon of high-fibre cereal for breakfast and then gradually build up. You need to ensure your diet is rich in a variety of fibre sources, including fresh fruit and veg as well as legumes.”

Exercise and proper hydration have also been found to help relieve symptoms, Hays says.

The end goal isn’t just to flatten the belly bulge, but also improve the size and consistency of your bowel movements. Bolin puts it more succinctly: “You want to be passing Kransky sausages, not chipolatas,” he says. “And certainly not pebbles.”

Some probiotics, such as lactobacillus acidophilus, can help relieve bloating. “But it’s not a one-size-fits-all situation. It may take some investigation as to what’s causing an individual’s bloating,” Bolin says.