9 practical ways to reduce bloating

The dreaded bloat affects all of us in different ways. For some, it happens after a big meal or night out, while for others it’s just (an uncomfortable) part of everyday life. It’s such a common complaint that an entire industry has sprung up around spurious “de-bloating detox teas”—predicted to be worth some $69.85 billion (£55.5 billion) by 2025—which suggests we’re desperately searching for answers in all the wrong places. The truth is, there isn’t a one-size-fits-all treatment for bloating. The best approach? Track down your triggers, and go from there. 

“Bloating is the feeling of increased pressure in your intestine that, in some cases, may also cause a visible protrusion, also known as a ‘food baby,’” says Dr Megan Rossi, known as the Gut Health Doctor on Instagram and the author of the book Eat Yourself Healthy. “The built-up pressure can result from the sheer volume of food or fluid you’ve consumed, or from gas produced by our gut microbes when we eat large amounts of fermentable carbohydrates. That includes a lot of the foods we eat, across fruits, vegetables, grains, dairy, beans and pulses,” Dr Rossi says. “This increase in content inside our gut essentially stretches the intestine, giving you the sensation of bloating.”

How and when we bloat is unique to each of us, with the sensitivity of your intestine a factor in just how balloon-like your abdomen might become. “This heightened sensitivity tends to be more common in people with Irritable Bowel Syndrome (IBS), or other gut disorders,” says Dr Rossi, who points out that there are two main types of bloating: intermittent and continuous. “The occasional bloat is totally normal, especially after a heavy meal or extra fibre. In fact, after a high-fibre meal it’s a good thing, because it means your inner community of microbes is well-fed and doing its job.” 

You may have noticed yourself experiencing bloating more than usual during the Covid-19 pandemic, and that’s because stress can make the problem worse. Dr Rossi explains that this is to do with the gut-brain axis—in other words, the two-way communication that occurs between our gut and our brain. When we feel stressed (because our brain is telling us we are), our gut function also gets stressed, which can lead to all manner of gut problems.

So what practical steps can we take to alleviate bloating? Dr Rossi says that much of the time bloating can be reduced, or even eliminated altogether, through simple changes to diet and lifestyle. It is important to identify triggers that specifically affect you, however, and any ongoing issues should be discussed with your GP. 

In the meantime, here are nine expert-approved lifestyle and diet strategies that can help to keep bloating in check.

1. Eat intelligently

“Split food intake into smaller portions across the day,” recommends Dr Rossi. For example, by eating five small meals in a day with breaks of a couple of hours in between. She also advises taking care to chew each mouthful of food well before swallowing it.

2. Up your fibre

While supplements can be helpful for some, Dr Rossi’s top recommendation is a high-fibre diet with plenty of plant-based ingredients. “Taking advantage of the naturally-occurring nutrients and prebiotics in food is absolutely the best way to feed your gut microbiota,” she says.

3. Bin the chewing gum

The artificial sweeteners polyols (essentially any ingredient ending in “-ol”), which are commonly found in sugar-free foods, are to be avoided. “These aren’t absorbed by the body, which can lead to gas and bloating,” says Dr Rossi. Those of us with a habit of popping a chewing gum should think again, too, since it contains an array of polyols, and the act of chewing is also said to lead to the swallowing of excess air, potentially causing yet more bloating.

4. De-stress

Whether it’s using a meditation app for 15 minutes a day to “relax and re-wire the gut-brain axis”, or enjoying a long soak in the bath, look for simple ways to alleviate stress in your day to day life.

5. Stretch

Dr Rossi recommends using gentle exercise and stretching to relieve trapped gas. Look to start and end your day with slow and restorative forms of yoga. Think child’s pose and happy baby. 

6. Loosen up

Languid, loose clothing can actually help to ease bloating. Not only is it a nice summer aesthetic, it pays to avoid wearing tight clothes each day. As Dr Rossi puts it: “Tight pants syndrome is a thing!” 

7. Pick up some peppermint

“For people with IBS, peppermint oil has been shown to relax gut muscles, and may help to relieve bloating triggered by trapped gas,” says Dr Rossi. Try Neal’s Yard Peppermint Tincture. 

8. Massage

Done daily (with the help of a therapeutic massage oil for relaxation purposes), a bowel massage can help to release gas. The below extract from Dr Rossi’s book sets out exactly how to do it.

9. Go for a walk

Light exercise not only increases your heart rate, which increases blood flow to the gut, it also stimulates your colon, meaning you’re more likely to be able to go to the loo—a helpful step on your bloat reduction journey.

This article was originally featured on Vogue.co.uk

Also read:

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5 teas to relieve uncomfortable bloating when you’re feeling too full

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