Bloating Explained: What Causes It and How to Fix It

We've all felt it: that uncomfortable, swollen sensation in the belly that makes you feel like you've swallowed a balloon. Bloating is incredibly common, but that doesn’t make it any less frustrating. 

Let’s break it down.

What Exactly Is Bloating?

Bloating is the sensation of fullness or tightness in your abdomen. It’s often caused by excess gas or disturbances in digestion. While it can come and go, for some people, bloating becomes a regular, uncomfortable part of daily life.

Common Causes of Bloating

Understanding the root cause of your bloating is the first step toward fixing it. Here are the most common culprits:

1. Swallowed Air

Sounds odd, but we swallow air all the time - while eating, drinking, talking, or chewing gum. This air can accumulate in your gut and cause bloating.

2. Gas from Gut Bacteria

Your gut is home to trillions of bacteria that help digest food. Sometimes, the by-product of this process is gas, especially when digesting certain fibres or sugars.

3. Food Intolerances

Lactose, gluten, and fructose intolerances can lead to bloating, gas, and cramps after meals.

4. Hormonal Changes

Many women experience bloating before or during their menstrual cycle due to hormone fluctuations.

5. Slow Digestion (aka Constipation)

When things aren’t moving properly, gas and waste can build up in your intestines - making you feel bloated and sluggish.

6. Stress

Believe it or not, your gut and brain are deeply connected. Stress and anxiety can disrupt digestion, slow gut motility, and increase bloating.

Foods That Often Trigger Bloating

Everyone reacts differently, but some foods are more likely to cause bloating than others:

• Beans and lentils (due to their high fibre and oligosaccharide content)

• Cruciferous vegetables like broccoli, cabbage, and cauliflower

• Carbonated drinks

• Artificial sweeteners such as sorbitol and xylitol

• Dairy products (if lactose intolerant)

• Wheat and rye (if gluten-sensitive)

How to Reduce or Prevent Bloating

Here are practical, expert-backed tips to beat the bloat:

1. Chew Thoroughly and Eat Slowly

Rushing through meals can cause you to swallow air and overload your digestive system. Mindful eating makes a huge difference.

2. Limit Bloating Trigger Foods

Try reducing potential culprits one at a time. Keep a food diary to track what causes symptoms.

3. Stay Hydrated

Drinking enough water supports digestion and helps prevent constipation - a key cause of bloating.

4. Boost Your Gut Health

Taking high-quality probiotics can support your digestive system by balancing your gut microbiome. A well-chosen supplement can reduce gas and improve regularity.

At AAVALABS, we offer clean, science-backed probiotic blends designed to support a healthy gut - naturally and effectively.

5. Move Your Body

Gentle exercise like walking or yoga helps get things moving and reduces gas build-up.

6. Manage Stress

Try breathing exercises, meditation, or even short daily walks. Less stress = happier digestion.

7. Support Digestive Enzymes

Digestive enzyme supplements can help break down complex foods more efficiently, reducing the chance of bloating - especially if you notice symptoms after high-protein or high-fat meals.

Supplements for a Happier Gut

If you’re looking for natural ways to support your digestion, here are some supplements known to help with bloating and other gut issues:

• Magnesium – Promotes bowel regularity by relaxing intestinal muscles and drawing water into the colon.
  
  

• Curcumin Turmeric Complex – With curcumin from turmeric and black pepper extract for enhanced absorption. Curcumin has anti-inflammatory properties that may soothe the gut lining and support digestion.
  
  

• Organic Spirulina & Chlorella Complex – Rich in chlorophyll, antioxidants, and micronutrients that can support gut detoxification, reduce inflammation, and improve gut microbiota balance.
  

• Premium Probiolac Probiotic (30 Strains) – A broad-spectrum probiotic with 30 strains designed to restore gut flora diversity, ease bloating, and support immune function.
  
  

• Probiolac Probiotic (20 Strains) – A powerful daily probiotic that supports gut health, improves digestion, and reduces symptoms like gas and discomfort.
  
  

• Women's Probiolac Probiotic – Specially formulated for female gut and vaginal flora. Helps reduce bloating while also supporting urinary and reproductive health.
  
  

Listen to Your Gut

Bloating is your body’s way of saying something isn’t quite right. Rather than ignoring it or simply “pushing through,” take it as an invitation to slow down, reflect, and support your digestion.

With the right tools and a little consistency, you can enjoy meals again - without the bloat.

Have questions about bloating or how our supplements can help? Drop us a message - our support team is always happy to help.