Dietitian Tips to Ease and Prevent Bloating

Bloating happens when air or gas fills up the gastrointestinal tract.

While occasional bloating is normal, especially after a big meal or an increase in fibre, it can also sometimes point to something else.

The tricky part is that bloating can have many different causes, and what triggers it can vary from person to person.

The good news?

There are simple diet and lifestyle changes that can ease bloating:

1. Stay hydrated.

   Sipping water before, during, and after meals can help flush out excess sodium, which often contributes to bloating. Staying hydrated also supports digestion and can reduce the risk of constipation, a common culprit for bloating.

2. Get moving.

   If you're feeling bloated, a vigorous workout might be the last thing on your mind. But light activity, like a gentle walk or stretching, can stimulate your digestive system and help release trapped gas.

3. Try peppermint tea or oil.

   Peppermint is a classic remedy for bloating. Research suggests that peppermint’s soothing properties help relax the muscles of the digestive tract, which can ease bloating and discomfort.

4. Strap on your favourite heat pack.

   Applying heat to your abdomen can help relax the muscles of your digestive tract and increase blood flow to the area, which may ease the discomfort associated with bloating.

Now, I know what you’re thinking…

"These tips are helpful for when I'm bloated, but what can I do to prevent it in the first place?"

So here are 4 simple strategies to keep the bloat at bay:

1. Slow down and chew your food well.

   Digestion starts in our mouth! The more we chew, the less work our gut has to do. Plus, rushing through meals can cause us to swallow excess air, which worsens bloating. Aim for 20 chews per mouthful.

2. Limit excess gas.

   While our gut naturally produces gas, we also swallow air when eating or drinking. This excess gas can get trapped in our system, causing bloating. To reduce the amount of air you swallow, try cutting back on carbonated drinks, chewing gum, smoking and drinking through a straw.

3. Say goodbye to tight, high-waisted clothes.

   Tight clothes can squeeze our gut, making it harder for gas to move through, causing bloating and discomfort. Opt for comfy clothes with stretchy waistbands or flowy outfits instead.

4. Manage stress.

   Stress can cause a range of digestive issues as our brain and gut are closely linked through the gut-brain axis. Managing stress, whether through mindfulness, deep breathing, or regular exercise, can help keep that gut-brain connection in check and support smoother digestion.

** Important note: If your bloating is recurrent and coincides with abdominal pain, unintentional weight loss, and/or a change in bowel habits, please seek guidance from your doctor or healthcare provider.

I’d love to help you identify any triggers or intolerances and figure out what works best for you. If you’d like personalised support, you can book an appointment or get in touch to learn more about working together.