9 Tips for How to Help Get Rid of Bloating

Bloating is a common and uncomfortable sensation that many people experience. It can leave your tummy feeling full or bigger than usual, often accompanied by gas or tummy pain. While occasional bloating is normal, frequent or severe bloating may interfere with your daily life.

In this article, we provide you with practical tips to help reduce bloating, manage symptoms, and support your digestive health. It should be used for reference only, and you should consult a healthcare professional if you have any queries.

What Causes Bloating?

Understanding the causes of bloating is the first step towards finding relief. 

Common causes include:

• Swallowing air
  We all swallow air, when we eat, drink or talk. Some people may swallow more air than others, due to a nervous reaction or if you smoke or chew gum.
• Dietary choices
  Certain foods are known to cause gassiness and bloating. , such as fizzy drinks or some vegetables. Sugary foods especially foods containing sorbitol (a type of natural and artificial sugar) can cause bloating. Foods such as cabbage, beans or lentils are also known to cause gas.
• Food intolerances
  Conditions like lactose intolerance or gluten sensitivity can cause bloating.
• Constipation
  Constipation may slow the movement of food through your gut and possibly stop gas from escaping. This could sometimes make you feel bloated and may cause stomach ache or make you feel sick.
• Stress
  In some people, high stress levels can disrupt digestion, leading to bloating.

If bloating persists or is accompanied by other symptoms, consult a healthcare provider for advice.

9 Tips to Help Reduce or Relieve Bloating

Knowing what helps with bloating can be beneficial. Consider the tips below.

1. Identify and Avoid Trigger Foods

Certain foods are more likely to cause bloating.

Some people find that common triggers include:

• Starchy foods like beans, lentils, onions, brussels sprouts, leeks and cabbage
• Fizzy drinks
• Dairy products like milk, cheese or yoghurt for those with lactose intolerance
• Fatty or spicy foods
• Some foods that are high in bran fibre like brown bread or some cereals

It may be a good idea to keep a food diary to track meals and symptoms. Identifying patterns can help you pinpoint specific foods causing your bloating. Note that individual triggers vary, so personal observation is key.

2. Eat Smaller, More Frequent Meals

Switching to smaller, more frequent meals can help ease digestion. Chewing your food thoroughly, with your mouth closed and eating slowly can also help minimise air swallowing and support digestion

3. Stay Active

Physical activity can support healthy digestion and help to prevent bloating. Gentle exercises, such as a short walk after a meal, may be helpful to relieve bloating.

4. Manage Stress Levels

Stress and anxiety can affect your digestive system, leading to symptoms like bloating. Incorporating stress management techniques into your daily routine, such as mindfulness or breathing techniques could help both your mental well-being and digestive health.

5. Stay Hydrated

Drinking enough water aids digestion and helps prevent constipation, one of the causes of bloating. Aim to drink at least six to eight glasses of water daily and avoid caffeine-containing drinks and alcohol.

6. Limit Carbonated Drinks and Artificial Sweeteners

Fizzy drinks contain gas which may end up in your digestive system. Artificial sweeteners like sorbitol, found naturally in some fruits and as an artificial sweetener, can cause gas.

7. Over-the-Counter Remedies

If diet and lifestyle changes do not help reduce bloating, over-the-counter remedies can help provide relief:

• Simethicone-based products
  These medications connect smaller gas bubbles, creating larger bubbles in the digestive tract. This usually makes it easier to pass trapped wind.
• Activated charcoal
  This may help reduce bloating and excess gas in the gut, although its effectiveness varies.
• Peppermint oil capsules
  Peppermint oil can be taken before meals for up to 1 month and may help reduce tummy pain and bloating for some people. Peppermint oil should be used with caution as it may worsen heartburn and reflux for some people.
• FyboCalm Wind & Bloating Relief
  FyboCalm Wind & Bloating Relief capsules help alleviate symptoms of abdominal bloating, distension, and gas

8. Address Food Intolerances

Food intolerance may cause bloating, and other symptoms such as diarrhoea, flatulence and tummy pain. If you suspect a food intolerance, such as lactose or gluten sensitivity, speak to a healthcare provider. They may recommend eliminating certain foods from your diet to see if symptoms improve

9. Know When to Seek Medical Advice

While bloating is often harmless, some symptoms warrant medical attention.

• Contact your healthcare provider if you:
• feel bloated for 3 weeks or more
• feel bloated regularly (more than 12 times a month)
• still feel bloated after changing your diet
• feel swelling or a lump in your tummy
• have bloating and you’re being sick, have diarrhoea, constipation, weight loss or blood in your poo
• find it difficult to move or do daily activities because you’re bloated

These symptoms could indicate an underlying condition that requires further investigation. Diagnostic tools like stool analysis or imaging may be recommended.