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.
Incorporate probiotics
“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.
Be mindful of your eating patterns
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.”
Eat fruits with skin on
“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.
Monitor salt intake
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.
Drink more water
“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.”
Cut down on fizzy drinks
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.
Do light exercise
“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.
Keep a food diary
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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Source Agencies
