Bloating doesn’t always mean something is wrong. It often reflects how your gut is moving, how much gas is being produced, how sensitive your nerves are and how regularly you’re eating.
Fast facts
- Bloating is common and can be painful if you already have pelvic pain.
- It can feel like pressure, tightness, fullness or swelling in your abdomen.
- It’s not usually caused by eating too much food.
- Small changes like regular, slow eating and gentle stretching can help.
- If bloating is getting in the way of your daily life, there’s support available.
What is bloating?
Bloating is a common, but sometimes uncomfortable and painful experience – especially when you live with pelvic pain. It can feel like pressure, tightness, fullness or visible swelling in the abdomen.
Helping bloating won’t necessarily mean you don’t have pelvic pain, but it can reduce pressure, calm irritated nerves and help your pelvic floor muscles relax.
Bloating isn’t usually caused by eating too much food. It’s more often related to how your gut moves, how gas is handled and how sensitive your nervous system is.
Often, there are multiple things happening at once that cause bloating, like:
- gas production when you eat food
- constipation
- swallowing too much air
- not chewing carefully
- not eating regularly and skipping meals
- food sensitivities.
What should I do if I’m bloated?
There are lots of things that can help improve bloating, depending on what the cause might be. You could try:
- Aiming to eat three meals and two to three snacks each day – regular eating helps keep your digestive system moving and supports regular bowel movement
- Slowing down when eating and chewing carefully – eating quickly can lead to swallowing extra air, which can increase bloating and discomfort
- Sipping peppermint tea or trying a herbal supplement
- Gentle stretches and deep breathing.
When to get help
Sometimes, reducing your stress or changing what you eat isn’t enough to get rid of bloating. Talk to your doctor if:
- bloating is making your pelvic pain worse
- you’re struggling with certain textures, food or eating.
Support options
- Your regular doctor (GP) – the best place to start. They can refer you to other specialists and help explore what might be causing your bloating.
- Dietitian – a specialist in food and nutrition who can help you change your eating habits, add more fibre to your diet or suggest a supplement that might help. You can ask your GP for a referral or find a dietitian near you on the Dietitians Australia website.
- Pelvic floor physiotherapist – can teach you exercises to relax your pelvic floor.
- Occupational therapist (OT) – can help you overcome challenges to complete everyday activities, such as teaching you techniques to relax your muscles.
Helpful links
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