Bloating: time to deflate each myth

By The Gut Health Doctor Team

Dr Megan Rossi in a lab looking through a microscope

Bloating is one of the most common gut symptoms people report and it’s a topic that also attracts some pretty ridiculous media stories… with claims that there are ‘quick fixes’ and ‘magic foods’ that will beat any bloating.

It’s no wonder there’s confusion around the subject — so it’s to ‘deflate’ some of those myths!

What actually is bloating?

Put simply, it’s the feeling of increased pressure in your intestine that in some cases may also cause a visible protrusion (aka ‘air baby’).

Intermittent bloating (i.e. the type that comes and goes over the course of the day) is more common and is typically managed through diet and lifestyle.

Whereas continuous bloating, which is when you’re always bloated with no fluctuations over the day, is less common and is best reviewed by your GP first.

Busting common myths about bloating

Man expressing confusion about cause of bloating

1. BLOATING MYTH: There is a common cause.

The truth is there’s no single cause nor one-size-fits-all, as it’s much more complex.

There are many different triggers, including the sheer volume of food and fluid you’ve eaten, the backlog of poop in the case of constipation, or simply the gas produced by our gut microbiota (GM) when faced with a load of fermentable carbs.

Here is where things get complex – whether you feel the bloat or not can be down to your intestine’s sensitivity and how efficient your body is at absorbing the gas produced by your unique GM.

Woman with bloating caused by stress

2. BLOATING MYTH: It is only caused by what we eat.

Outside of food intolerances, I find it’s rarely the case that specific foods alone cause bloating. Stress, wearing tight clothes all day and lack of movement are common contributors, as well as HOW we eat.

Woman excluding healthy foods to reduce bloating

3. BLOATING MYTH: Bloating can be fixed by cutting out [insert healthy food].

Before cutting out foods that are perfectly good for you because an online article said lentils or apples were the ‘biggest culprits’… there are a bunch of simple things you can do to ease the bloat.

These include checking for common food intolerances, splitting your food intake into smaller meals, chewing well, avoiding tight clothes and rewiring the gut:brain axis.

Including superfoods to reduce bloating is a myth

4. BLOATING MYTH: Eating certain foods, like celery, can eliminate bloating.

No single superfood can magically cure bloating, as much as we might wish it would! In fact, concentrated celery juice may indeed trigger bloating in people with IBS.

Rest assured the occasional bloat is totally normal, especially after a heavy meal or extra fibre.

In fact, a little bit of bloating after a high fibre meal is a good thing! It means your inner community of microbes are well-fed and doing their job.


In my mind, bloating is only an issue when it’s ongoing, you can’t explain it and it’s impacting your quality of life. No one should have to live with that.

However, you’re burdened by bloating then rest assured as you’re not alone. It’s one of the most common gut symptoms that people feel confused or frustrated by.

This has driven me to develop a new project behind-the-scenes. I want to help people master their bloating by harnessing the power of science-backed strategies.

In my new Bloating Masterclass, you will discover the different types of bloating, 22 key dietary and lifestyle triggers, science-backed strategies and potential medical red flags. Limited spots available so sign-up now if you want to secure your space!

Bloating masterclass logo with sold out written over it

Are you burdened by bloating? SOLD OUT!

Dr Megan Rossi’s (PhD, RD) Bloating Masterclass will guide you on a journey to better master your bloating. Combines virtual training with guidance, tools and expert resources to support you to feel more confident, comfortable and in control of your bloating.

For all enquires please email [email protected]


Related articles

The Gut Health newsletter shown on an iPad

Sign up for our free newsletter & gut health guide

Not sure where to start on your gut health transformation? Sign up for free and we’ll empower you every month with the latest educational blogs, gut-loving recipes, research updates and helpful resources delivered straight to your inbox. You’ll also receive a downloadable guide with an intro to gut science, practical advice and exclusive recipes. Lots of support and no spam.