How To Beat The Bloat

by Flora Cryer
How To Beat The Bloat
Although some bloating is natural, finding yourself bloated every day after every meal is not so. If bloating is something you struggle with and have done for some time, it might be worth checking in with a healthcare professional.

There are plenty of things that can cause bloating, such as:

  • Swallowing air whilst drinking/eating/chewing gum

  • Indigestion (from eating too fast or too much)

  • Eating a surplus of high fibre foods (beans, lentils, veggies)

  • Food Intolerances

  • Intestinal disorders (IBS, IBD, SIBO, coeliac disease)
  • Enzymes! Do you notice a difference after you eat certain foods? Eg, if you have dairy do you feel bloated? Or, do certain foods like beans make you feel gassy? This is often because some of us simply don’t have the digestive enzymes to break these foods down.

  • Dehydration

  • Carbonated beverages

  • Alcohol

  • Smoking

  • Greasy/Fatty Foods

  • High Sodium Intake

  • Stress


    So if you find you tend to become bloated frequently, why not write a food diary (we don’t mean tracking). Each time you eat, note down what you eat. Note down how your body feels just after you've eaten and if you notice any adverse effects throughout the day note those down too. You’ll start to build a picture of foods and habits that might be bringing it on and it'll give you a good idea of what you might need to change.

    There are quite a few things you can do to reduce bloating and help your digestive system

  • Exercise (start gentle, walking is great)

  • Mobility/Yoga 

  • Reduce your portion size and spread meals out throughout the day

  • Quit Smoking

  • Eat more slowly and be present (try counting your chewing, turn off distractions)

  • When increasing fibre intake, do so slowly and incrementally as opposed to trying to hit that 30g daily target instantly. Mix both soluble and insoluble fiber. 

  • Avoid carbonated drinks

  • Avoid overly processed foods

  • Reduce salt intake

  • Teas can help (Peppermint, ginger, camomile)

  • Consider probiotic & work on your Gut Health 
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