9 simple ways to stop bloating for good

Laura Hampson
Stomach pain, stress and woman on a sofa with pms, gas or bloating, constipation or menstrual nausea at home. Gut health, anxiety and female in living room with tummy ache, anxiety or endometriosis
Bloating can be caused by certain conditions or the foods we eat. (Getty Images) (Jacob Wackerhausen via Getty Images)

Bloating is a common symptom for people in the UK which can be caused by any number of conditions or foods we eat.

Around 40% of Brits say they experience occasional bloating – which is the feeling of swelling or fullness of the abdomen.

“Understanding the root causes of bloating is vital to addressing it,” gut health expert Chirs Dubberley says. “Bloating can stem from many factors, from hormonal fluctuations and digestive sensitivities to simply swallowing air while eating.

"Constipation is a common culprit of bloating. When stool isn't moving properly, gas can become trapped, leading to feelings of bloating.”

So, what can we do to help alleviate or even prevent bloating? Dubberley gives his top tips, below.

“Probiotics play a major role in gut health,” Dubberley explains. “Whether through foods like yoghurt and fermented vegetables or supplements, probiotics can help maintain a healthy balance of gut bacteria and reduce bloating."

Some fermented foods that contain probiotics – which are microorganisms that help to balance the gut microbiome – include kimchi, kefir, sauerkraut, and even sourdough bread.

Both what we eat and how we eat can have an impact on bloating. “Large meals or sudden increases in high-fibre foods can lead to discomfort,” Dubberley explains. “Making dietary changes gradually allows the gut to adapt more smoothly."

"Fruit skin contains insoluble fibre, which helps digestion and promotes regular bowel movements, so eating plenty of these fruits can help prevent bloating by supporting healthy digestion and keeping gas from building up,” Dubberley advises.

Young having stomach pain while sitting on the sofa at home.
4 in 10 Brits are affected by bloating. (Getty Images) (urbazon via Getty Images)

Excessive salt intake can lead to water retention, which can lead to bloating. Instead, Dubberley recommends choosing fresh foods, cooking with spices, and paying attention to the sodium content on food labels to manage bloating.

Increase potassium intake

"Potassium-rich foods like bananas, oranges, and strawberries can help counteract the effects of sodium and reduce water retention, ultimately alleviating bloating,” Dubberley says.

"Hydration is key to good bowel health,” Dubberley explains. “Drinking adequate water softens stools, improves your bowel, and reduces bloating. It's a simple yet effective way to promote digestive comfort."

Fizzy drinks can bring excess air into the digestive system, which can lead to bloating.

“Choosing non-carbonated alternatives and being mindful of fizzy drinks can help reduce bloating over time,” Dubberley says.

exercise
Light exercise can help to alleviate bloating. (Getty Images) (Betsie Van der Meer via Getty Images)

"Physical activity, even just a short walk, can stimulate your bowel and improve blood flow to the gut, reducing bloating and promoting overall digestive health,” Dubberley says.

Dubberley, who is working with the Incontinence Shop, says keeping a food diary can help to identify potential triggers for bloating.

“Such as gluten sensitivity, for example.” he adds. “By tracking food intake and symptoms, you can make informed dietary choices to minimise bloating and discomfort."

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