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Gut Health

How to reduce Bloating

How to reduce Bloating
Abbie Alston
Writer and expert1 year ago
View Abbie Alston's profile

We asked our very own Registered Nutritionist Abbie Alston, to takes us back to basics and share her top tips to reduce bloating.

Bloating is a very common symptom whereby the stomach feels full or uncomfortable. There are a number of things you can do to help relieve bloating, but if you feel bloated a lot, or if symptoms do not go away, you should speak to your healthcare professional.


What are the symptoms of bloating?

- Your stomach feels full or bigger than usual

- Stomach pain or discomfort

- Your stomach is rumbling or making noises

- Passing gas more than usual


What are the common causes of bloating?

One of the most common causes of bloating is gas in the gastrointestinal tract. Gas can build up in the gastrointestinal tract from air swallowed when eating, consuming certain foods and drinks such as fizzy drinks, and even from eating certain vegetables.

Further causes of bloating can be due to problems with your digestive tract, such as constipation, food intolerances, coeliac disease, and irritable bowel syndrome (IBS).


A Nutritionists top tips to reduce bloating:

- Drink plenty of water – You have heard it before, hydrate, hydrate, hydrate! Be sure to drink lots of water throughout the day, and try to limit fizzy drinks, alcohol, and caffeine.

- Increase your fibre content – It is recommended we eat 30g of fibre a day, but many of us in the UK are not eating enough. Increase foods such as beans and lentils, wholegrain foods, vegetables and dried fruit and nuts.

- Exercise regularly – Exercise can help to improve your digestion and reduce bloating. Try to add a little movement into your daily routine, even something as simple as a 30-minute brisk walk will benefit!

- Slow down your eating – Slowing down your eating, chewing your food more, and keeping your mouth closed whilst eating will all help to reduce the amount of air swallowed whilst eating and help to reduce bloating. With our busy lives we often eat in a rush, so try to prioritise creating calm mealtimes and slowing down to enjoy your food!

- Stomach massage – A stomach massage can be a great way to help reduce bloating when you are in pain and discomfort. Try massaging your stomach from right to left to help release any trapped air.

- Try a probiotic – Certain probiotics may help to relieve symptoms of bloating. Different probiotics have different effects on health, so look for a probiotic with strain-specific effects for reducing bloating.

Bloating is a common condition, but it is important to speak to your local healthcare professional if you have been bloated for 3 weeks or more, feel bloated regularly, have a pain or lump in your stomach, have unexplained weight loss or have blood in the stool or on the paper.



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Abbie Alston
Writer and expert
View Abbie Alston's profile
Abbie Alston is a Registered Nutritionist with the Association for Nutrition (AfN), a professional and regulatory board for qualified nutritionists. She completed her nutrition degree at Bournemouth University and has a BS in Nutrition Sciences. Abbie has worked in the medical nutrition industry for over seven years, working with products that will promote a healthy gut microbiome in children and in adults, and can be used in a range of medical conditions. She now works as a Nutrition Science Liaison at PrecisionBiotics Group, helping to connect consumers and nutrition professionals with the science of the gut microbiome and its impact on health.