A calmer belly, by finding what’s really behind the bloating.
Work with a Registered Dietitian to find what’s behind your bloating, belching or gas, and ease it without cutting out healthy foods for good. In person in Ottawa and Gatineau, or online anywhere in Ontario and Quebec.
Start with understanding
Bloating is the feeling of pressure, fullness or trapped gas in your belly. Sometimes the belly also visibly swells, which is called distension. Gas itself is normal: gut bacteria make it every day as they break down food. Bloating becomes a problem when it is frequent, painful, or gets in the way of meals, clothes and plans.
Food plays a big part. Eating quickly, fizzy drinks and gum add swallowed air. Some carbohydrates, such as lactose and other FODMAPs, are fermented by gut bacteria and make more gas. Constipation keeps gas and stool in the gut longer. And in conditions such as IBS, the gut is more sensitive to normal amounts of gas. Finding which of these applies to you is what makes the plan work.
We work with adults who have bloating, belching or gas most days, with or without a diagnosis such as IBS or lactose intolerance. If your bloating is new and persistent, or comes with other symptoms, see your doctor first.
Your path forward
Many people feel better after the first step. We only remove foods when there is a good reason to test them.
Step 1 · first weeks
Eating pace, meal size, fizzy drinks, gum, sugar-free products and regular bowel movements are the most common, easiest things to change.
Step 2 · if it continues
If bloating continues, we test the carbohydrates most likely to cause it, such as lactose or other FODMAPs, with a short, structured trial.
Step 3 · long term
You keep the foods and portions you tolerate, with a plan for meals out, travel and the occasional bad day.
Every bloating is different
When and how your symptoms show up points to the cause and the changes most likely to help.
Bloating can have causes beyond food, such as hormonal changes, some medications, or how the belly muscles respond to gas. Your doctor can check for these.
Support for your everyday
We use clinical software that links what you eat to how you feel, so your plan targets the real cause instead of a long list of foods.
You log meals and symptoms in our patient portal. Your dietitian looks for patterns, with checks that avoid reading too much into a few bad days.
If lactose bothers you, recipes are checked for the amount of lactose in your portion against the amount you tolerate, so you avoid only what you need to.
When you avoid specific foods or follow a low-FODMAP diet, the recipes we suggest are checked against your list at the portion you’ll actually eat.
If you start a low-FODMAP trial, each FODMAP group is tracked through elimination and reintroduction, and your recipes follow your results.
Putting it into practice
Eating quickly or on the go makes you swallow more air. Sitting down for meals and putting your fork down between bites helps.
Carbonated drinks add gas, and chewing gum makes you swallow air. Try still water or herbal tea instead.
Sweeteners such as sorbitol, mannitol and xylitol in gum, candy and some drinks are fermented in the gut and can cause gas and bloating.
Fibre is good for you, but a sudden increase can cause gas. Add it slowly over a few weeks and drink enough fluids.
Physical activity helps gas move through the gut. A short walk after meals can ease bloating.
Legumes, vegetables and whole grains often cause gas but are good for your gut. Smaller portions usually work better than avoiding them.
WORKING WITH YOUR DIETITIAN
We review when your bloating happens, your bowel habits, medications, a typical week of eating, and any tests or diagnoses you already have.
We start with the simplest changes most likely to help, then decide together whether to test specific foods such as lactose or FODMAPs.
We build a plan around the foods and portions that work for you, and adjust it as your symptoms change.
Some bloating after a large meal is normal, and so is passing gas several times a day. It’s worth looking into when bloating happens most days, is painful, or affects what you eat and do.
Common culprits include legumes, onion, garlic, wheat, some fruits, cabbage-family vegetables, dairy if you are lactose intolerant, and sugar-free products. Everyone reacts differently, and portion size often matters more than the food itself.
IgG food sensitivity tests sold online or in some clinics aren’t recommended: they measure normal exposure to foods, not intolerance. A structured elimination and reintroduction with a dietitian is more reliable.
The evidence for probiotics in bloating is mixed. Some enzymes help in specific cases: lactase for lactose intolerance, and alpha-galactosidase for gas from legumes. We can review a product with you.
Small intestinal bacterial overgrowth (SIBO) is one possible cause, diagnosed by your doctor, usually with a breath test, and treated medically. We can support your diet alongside that treatment, but a very restrictive diet on your own isn’t a good substitute.
Many private insurance plans cover services from a Registered Dietitian. We provide receipts for you to submit. Check your plan for coverage details.
Yes. Online appointments by secure video are available anywhere in Ontario and Quebec. You log your meals and symptoms in our patient portal, and we go over them together at each visit.
This page is general information, not individual advice. Your needs depend on your diagnosis, your health and your goals.
We see you in person at our Ottawa and Gatineau clinics or by secure video anywhere in Ontario and Quebec, in English or French. With your consent, we share your plan with your family doctor or gastroenterologist.
Let’s take the next step
Start with a free initial consultation, in person in Ottawa or Gatineau, or online anywhere in Ontario and Quebec.
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