A dietician has shared five causes of bloating that have nothing to do with food intolerances. Bloating is a common phenomenon, where your stomach feels especially full and uncomfortable.

The NHS states: “The most common reason for bloating is having a lot of gas in your gut. This can be caused by some food and drinks, such as some vegetables and fizzy drinks, or by swallowing air when you eat. It can also be caused by a problem with your digestion.” Many people who experience bloating begin cutting certain foods out of their diets in an attempt to ward off the discomfort, as they believe food to be the trigger but a dietician has warned this could actually lead to more issues.

Olivia, a specialist registered dietitian “with expertise from both NHS and private healthcare settings”, took to TikTok to share other causes of bloating alongside guidance on what not to do when you experience it.

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The expert explained: “What if I told you that your bloating doesn’t automatically mean you have a food intolerance?

“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 listed five common causes of bloating. Olivia continued: “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 confirms these causes and adds bloating can be caused by other conditions and ailments, too.

These can include coeliac disease, “a condition where your immune system attacks your own tissues when you eat gluten”, or irritable bowel syndrome (IBS), which is a common, typically lifelong condition “that affects the digestive system” and leads to “stomach cramps, bloating and diarrhoea”.

Women can also experience feelings of bloating around the time of their period. The NHS states: “Sometimes, bloating that does not go away can be a sign of something more serious such as ovarian cancer.”

Some bloating can be alleviated by regular exercise which can help improve your digestion, as well as chewing with your mouth closed to reduce air-intake while eating.

It’s also wise to drink lots of water and “eat foods high in soluble fibre if constipated, such as oats or linseed”. Smaller and more frequent meals, as opposed to larger dishes, can also help.

The NHS advises to “massage your stomach from right to left to release trapped wind”.

If you’re concerned about bloating, or the feelings don’t seem to be going away even after lifestyle changes, it’s important to book an appointment with your GP for an assessment and tailored treatment plan.