Bloated Belly – How to Deal with It and When It’s a Problem

As much as we enjoy and rely on our tasty and healthy meals, even they can sometimes lead to a moment of regret. Why? Because shortly after eating, we may notice that our belt starts to feel tight and our belly looks bloated.

What should we do?!

Before we rush to fix it, let’s pause for a moment.

Why should we do anything at all? We live in times when beautiful models with flat stomachs smile at us from everywhere—especially during the summer season. It seems as if everyone is at the beach, proudly showing off perfectly sculpted abs.

But here is the truth: mild bloating is completely normal. The stomach naturally expands slightly after eating to allow digestion to take place. This happens even after the healthiest meal.

When the bloating is mild and not accompanied by discomfort or pain, the best thing you can do is to change your attitude toward your body—that is, to accept it as a natural state. Remind yourself that this is normal and necessary for digestion to occur. Your body is working and doing its best to deliver essential nutrients to your cells.

What usually worries us is that we look as if we are three months pregnant or as if we have gained weight. But think about it—when was the last time you noticed someone else’s bloated belly? If you can’t recall, it’s because just as you don’t notice others, no one is really noticing yours either.

Every body has its own structure. Some bodies are simply built differently—with a slightly rounded belly, more difficulty developing visible abs—but they have their own harmony and charm. Ask yourself whether this might be true for you as well, and choose to embrace your natural beauty.

When is a bloated belly actually a problem?

Everything said above does not mean that bloating should be ignored. It can be a signal of:

• Food intolerances

• Imbalanced gut flora

• Improper eating habits

• Excessive fiber intake

• Incorrect food preparation

• Infection

When should we pay closer attention? If bloating is accompanied by constipation or diarrhea, you should definitely consult a specialist. If you experience foul-smelling gas, this may indicate an imbalance. Otherwise, gas formation itself is a result of natural fermentation processes in the digestive tract and, if it occurs without noticeable discomfort, there is usually no cause for concern.

What can we do?

As a first step, you can observe which foods seem to trigger bloating. However, eliminating all foods or entire food groups is not a good idea, as you may deprive yourself of valuable nutrients. It also makes it harder to identify the actual cause. Food elimination is best done under the guidance of a nutritionist or dietitian who knows how to approach it properly.

Beyond food choices, there may be other contributing factors. Gluten and dairy are not always the culprits, even though they are commonly associated with intolerances. Sometimes the issue lies not in the food itself, but in specific components.

For example, lectins are proteins that bind carbohydrates and are found in dairy products, grains, legumes, and some vegetables. Many people are sensitive to them. Others may believe that rice (which is gluten-free) causes bloating, only to discover that the real issue is the onion or garlic commonly added to the dish.

In other cases, what appears to be a food intolerance may actually be an infection, such as H. pylori, Candida, or other pathogens.

The goal of a consultation with a nutritionist is to determine whether bloating is truly a problem and, most importantly, to identify its cause. Once the cause is known, resolving it is usually not difficult.

And… don’t rush to give up legumes!

I’ve noticed that many of my clients avoid white beans and lentils because they cause bloating. However, these foods are rich in protein and fiber—nutrients we should not deprive ourselves of. They support regular bowel movements and help us feel full for longer.

Most often, the discomfort associated with legumes is due to improper preparation. Next time, try soaking them for several hours in warm water with a little lemon juice (or baking soda for kidney-shaped beans). Discard the soaking water, rinse them thoroughly, and only then cook them.

Another factor is quantity. A thick bean stew with a high bean content is far more likely to cause bloating than a soup with a smaller amount of legumes. A meal based primarily on legumes is more likely to cause discomfort than adding a small portion of pea purée or bean salad as a side dish. Interestingly, regular consumption helps the body adapt to legumes over time. Give them a chance—and if even small portions consistently cause discomfort, consult a nutritionist about suitable alternatives.

Be tolerant of your body. Understand it, care for it, and love it—and it will reward you in return.

If you suffer from persistent bloating, contact me for a free 30-minute consultation using the contact details below.