Bloating is the uncomfortable feeling of fullness, pressure or swelling in your abdomen. It may be caused by excess gas, constipation, eating too quickly, certain foods or an underlying digestive condition.
If you’re wondering how to stop bloating, begin with simple habits: eat slowly, stay hydrated, move after meals, increase fibre gradually and identify your personal food triggers rather than unnecessarily removing entire food groups.
These 10 practical tips may help reduce occasional bloating and support healthy digestion.
What causes bloating?
Bloating can have many possible causes, including eating quickly, swallowing excess air, fizzy drinks, constipation, large meals and difficulty digesting certain carbohydrates.
Some people may experience bloating associated with lactose intolerance, coeliac disease, irritable bowel syndrome or other digestive conditions. Keeping a short food and symptom diary can help you identify patterns, but persistent symptoms should be discussed with your doctor or an Accredited Practising Dietitian.
1. Build Your Meals Around Whole Foods
Eat fresh and natural foods for maximum nutrition. Make sure the majority of your meals comprise of vegetables, salads and nourishing soups. Remember to make the meals yourself, or get it prepared by someone who loves you. That way, you’ll know exactly what’s going into your body. For a convenient and delicious way to enjoy more greens try using Healthy Chef Everyday Greens. It’s the perfect blend of organic greens plus probiotics to help keep your gut happy.
2. Stay Hydrated Throughout the Day
Drink plenty of water each day. Aim to drink a minimum of 2–3 litres per day (8–12 glasses). Water nourishes the digestive tract, supports the absorption of nutrients and removes waste and toxins.
3. Try Ginger or Peppermint Tea
Stimulate your digestive system by introducing bitter foods into your diet that incite the digestive juices and cleanse the liver. Every day I enjoy the juice of one fresh lemon in two glasses of filtered water. This helps to stimulate the production of bile, which acts as a natural laxative and increases stomach acid allowing you to break down your food more effectively.
Here’s a great recipe for a liver-cleansing tonic: Juice together 2 carrots, 1/2 an apple, 1 lemon, a few sprigs of parsley and 1 beetroot. Then drink and enjoy!
Other citrus fruits, herbs and spices such as limes, grapefruit, dandelion, peppermint and ginger are also fantastic. The pectin in the fruits helps bowel motility so you feel less bloated.
In natural medicine, ginger is used as a potent detoxifying and antiviral herb that helps the body get rid of toxins, stimulate circulation and boost your immune system. Ginger tea is perfect to support a healthy digestive system.
4. Add Prebiotic Foods Gradually
Prebiotics fuel our intestinal probiotics. Prebiotics refer to natural soluble fibres that feed the good bacteria in our large intestine, helping to promote balanced gut flora and healthy bowel function. Natural prebiotics are found in a variety of plant-based foods, which is another great reason to eat a nourishing wholefoods diet. Rich sources of prebiotics include green leafy vegetables, citrus, flaxseeds, chia, sweet potato, beetroot, carrot, leeks, cabbage and kiwi fruit.
Organic Superfood is rich in prebiotics and contains one of the finest sources of dietary fibre, Jerusalem artichoke, to promote healthy digestion and regularity.
5. Include Fermented Foods and Probiotics
Fermented foods such as natural yoghurt, kefir, kimchi and sauerkraut can add beneficial microorganisms to your diet. Introduce them gradually and monitor how your body responds, as fermented foods do not suit everyone.
Probiotic supplements also vary by strain and formulation. If you have ongoing digestive symptoms, speak with a qualified health professional about whether a probiotic is appropriate for you.
6. Eat Slowly and Chew Thoroughly
The people from Okinawa, Japan, follow a principle called hara hachi bu, which translates as ‘eat until you are only 80 per cent full’. Slow down and relax when you eat and chew your food. This will help to reduce bloating and assist with better digestion. Eating slowly gives your stomach time to prepare to digest the nutrients you are giving it, and allows your body and brain to recognise you’ve had enough to eat.
7. Avoid Lying Down Straight After Eating
Avoid going to bed on a full stomach or lying down after eating. Give your body time to digest properly (i.e. try not to eat at least 3 hours before going to bed). I often make a light soup or a protein-rich shake in preference to a heavy meal in the evenings. I make dinner the smallest meal of my day.
8. Identify Your Personal Food Triggers
Large meals, fizzy drinks, excess alcohol, sugar alcohols and eating too quickly can contribute to bloating. Other triggers vary considerably between individuals and may include lactose, particular high-FODMAP foods or very rich meals.
Keep a food and symptom diary to look for consistent patterns. Avoid removing gluten before discussing coeliac disease testing with your doctor and seek professional guidance before eliminating several food groups.
Avoid inflammatory foods such as wheat, gluten, milk, refined sugar, alcohol and coffee, which can aggravate your digestive system during the healing process.
9. Consider a Low-FODMAP Approach With Professional Support
FODMAPs are fermentable carbohydrates found in a range of nutritious foods. Some people with medically diagnosed irritable bowel syndrome may experience fewer symptoms when following a structured low-FODMAP program.
A low-FODMAP diet involves a temporary reduction phase followed by systematic food reintroduction. It is not intended to be a permanently restrictive diet and is best completed with an Accredited Practising Dietitian who has experience in digestive health.
10. Move Gently After Meals
Gentle movement after eating may support digestion and help relieve the feeling of fullness. Try a relaxed walk rather than immediately sitting or lying down after a meal.
Regular movement can also support healthy bowel habits, particularly when combined with sufficient water and a gradual increase in dietary fibre.
