Bloating is a familiar and uncomfortable feeling that many experience after eating, often described as a swollen or overly full stomach. Typically, it results from excess gas trapped in the digestive system or gastrointestinal disturbances. Common causes include carbonated drinks, certain vegetables, food intolerances, irritable bowel syndrome (IBS), and even hormonal changes like menstruation.
However, Dr. Lawrence Cunningham, a retired GP associated with the UK Care Guide, highlights an often-overlooked trigger: the amount of air you swallow. This is especially relevant for habitual gum chewers.
Speaking to the Mirror, Dr. Cunningham explains, “While you’re not swallowing the gum itself, chewing it tends to make you swallow more air. This air builds up in the digestive tract and can lead to bloating.” He also notes that sugar-free gums often contain artificial sweeteners like sorbitol and xylitol, which can cause digestive discomfort and exacerbate bloating in some individuals.
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With approximately 28 million gum chewers and nearly a billion packs sold annually in the UK, this habit could be impacting digestive health more than many realize.
Dr. Cunningham also points out that how you eat plays a role. “Eating too quickly often leads to swallowing excess air, which can cause bloating. I recommend taking your time to chew thoroughly and savor each bite. This not only reduces swallowed air but also improves digestion by allowing your body to break down food more effectively.”
In addition to eating habits and gum chewing, stress is a significant factor in bloating. Dr. Cunningham advises that large meals right before bedtime, poor posture while eating, and inadequate hydration can worsen symptoms.
He adds, “Staying hydrated and getting regular exercise help manage stress and support healthy digestion. Wearing tight clothing can restrict abdominal space and increase discomfort, so it’s best to avoid it if you’re prone to bloating.”
Dr. Cunningham encourages individuals experiencing persistent bloating to track their diet and lifestyle to pinpoint triggers. Consulting a nutritionist or dietitian can also offer tailored strategies to manage symptoms effectively.