Beat Bloating: Simple Wins for a Calmer Gut
That uncomfortable, swollen feeling after eating doesn't have to be your normal. Bloating affects millions, but small changes can make a big difference.
The NHS explains that the most common reason for bloating is having too much gas in your gut. This happens when certain foods ferment, when you eat too quickly, or when your digestive system struggles to break down what you've eaten.
The good news? You can take control. This guide shows you exactly how to identify your triggers and use simple, evidence-based strategies to find relief.
Spot your bloating triggers
Not all foods affect everyone the same way. The key is becoming a detective with your own digestive patterns.
Common culprits include:
•Gas-producing vegetables: Cabbage, beans, lentils, onions, and Brussels sprouts
•Fizzy drinks: The bubbles add extra gas to your system
•Eating too fast: Cleveland Clinic research shows this is often "as simple as eating too much too fast"
•Large meals: Harvard Health explains that "the longer food stays in the digestive tract, the more opportunity there is for gas to be produced"
The two-week tracking method
Keep a simple food and symptom diary for 14 days. Note what you eat, when you eat it, and how you feel afterwards. Look for patterns rather than isolated incidents.
Track these details:
•Time of meals and snacks
•Portion sizes (small, medium, large)
•Bloating severity (1-10 scale)
•Other symptoms (gas, discomfort, pain)
•Stress levels and sleep quality
This creates a clear picture of your personal triggers without guesswork.
The low FODMAP approach
FODMAPs are types of carbohydrates that some people struggle to digest. Research shows significant bloating reduction in people following a low FODMAP diet.
Hopkins Medicine reports that this approach "reduces symptoms in up to 86% of people" with IBS.
High FODMAP foods to limit initially
Fruits: Apples, pears, stone fruits, watermelon Vegetables: Onions, garlic, cauliflower, asparagus Grains: Wheat-based products in large amounts Legumes: Beans, lentils, chickpeas Dairy: Milk, soft cheeses, yoghurt (if lactose intolerant)
Low FODMAP alternatives
Fruits: Bananas, grapes, oranges, strawberries Vegetables: Carrots, courgettes, peppers, spinach Grains: Rice, oats, quinoa Proteins: Meat, fish, eggs, tofu
Start with a two-week trial of lower FODMAP choices, then gradually reintroduce foods one at a time to identify your specific triggers.
Smart enzyme use
Digestive enzymes help break down food more effectively, reducing the fermentation that causes gas and bloating.
Research published in clinical trials shows that multi-enzyme supplements can reduce bloating in a single use.
When to take enzymes
NHS guidance on pancreatic enzymes advises taking them "just as you start to eat your food as this means that they will be mixed with the food." Clinical research shows "optimal results when enzymes are taken at the beginning of meals, allowing maximum contact time with food."
Which enzymes help most
Amylase: Breaks down starches and carbohydrates Protease: Helps digest proteins Lipase: Supports fat digestion Alpha-galactosidase: Specifically targets the sugars in beans and vegetables that cause gas
Hopkins Medicine notes that enzyme insufficiency symptoms include "belly pain, bloating, gas, and diarrhoea."
Probiotic timing and selection
The right bacteria can help restore balance to your gut, reducing bloating over time.
Medical News Today research suggests taking probiotics "on an empty stomach, either before a meal or a few hours after eating."
Morning routine works best
Probiotic specialists recommend taking probiotics "in the morning with your breakfast" for optimal results.
Our Flora Max provides 20 billion live cultures from multiple strains, designed to support digestive balance.
Strains that target bloating
Lactobacillus acidophilus: Clinical studies show benefits for bloating symptoms Bifidobacterium lactis: Works alongside acidophilus for digestive comfort Multi-strain formulas: Often more effective than single-strain products
Academic research published in PMC shows that "taking probiotics supplements lowers the risk of bloating by 26%" and that probiotics can help with digestive concerns gradually over time.
Meal timing strategies
When you eat matters as much as what you eat.
The three-hour rule
Leave at least three hours between meals to allow complete digestion. Research on meal timing shows that rushed eating patterns can increase "stomach upset and bloating."
Smaller, more frequent approach
Instead of three large meals, try five smaller ones. This reduces the digestive load at any given time and prevents the overstretching that triggers bloating.
Example daily pattern:
•7am: Light breakfast with protein
•10am: Small snack (fruit and nuts)
•1pm: Moderate lunch with vegetables
•4pm: Light snack (yoghurt or smoothie)
•7pm: Dinner with focus on easy-to-digest foods
Post-meal movement
Studies show that "short-term physical activity after meals" can help reduce bloating symptoms. A gentle 10-minute walk aids digestion without causing discomfort.
Fibre: The balancing act
Fibre supports healthy digestion, but the type and timing matter enormously.
The NHS recommends 30g of fibre daily, but increasing too quickly can worsen bloating.
Soluble vs insoluble fibre
Soluble fibre (oats, apples, beans) dissolves in water and can initially increase gas production as gut bacteria ferment it.
Insoluble fibre (whole grains, vegetables) adds bulk but typically causes less gas. UCLA Health suggests eating "less soluble fibre initially because those foods generally produce more gas."
Gradual increase strategy
Start with your current fibre intake and add just 5g weekly. This allows your gut bacteria to adapt without overwhelming your system.
Our ProFibre blend provides multiple fibre types in controlled amounts, making it easier to increase intake gradually.
Hydration and movement
Two simple habits that make a significant difference.
Water timing matters
Drink water between meals rather than with them. Large amounts during eating can dilute digestive enzymes and slow breakdown.
Aim for:
•Glass of water 30 minutes before eating
•Sips only during meals
•Good hydration between meals
Gentle movement patterns
British Dietetic Association guidance suggests that exercise can help with bloating by improving gut motility.
Effective options:
•10-minute post-meal walks
•Gentle yoga or stretching
•Deep breathing exercises
•Light housework or gardening
Avoid intense exercise immediately after eating, which can worsen discomfort.
Stress and sleep connections
Your gut and brain communicate constantly. Poor sleep and high stress directly affect digestion.
NHS guidance recognises that IBS symptoms, including bloating, often worsen with stress.
Simple stress management
Mindful eating: Chew slowly, put your fork down between bites, focus on flavours and textures.
Regular sleep schedule: Aim for seven to nine hours nightly. Poor sleep disrupts gut bacteria balance.
Breathing exercises: Five minutes of deep breathing before meals activates the parasympathetic nervous system, optimising digestion.
Targeted supplement support
Sometimes diet and lifestyle changes need extra support.
For immediate relief
Balance Pro combines digestive support with yeast balance for comprehensive gut health.
Gastro Cleanse provides herbal gastrointestinal support with caprylic acid for targeted digestive care.
For ongoing support
Hydrative Feel offers magnesium-based bowel support for regularity and comfort.
PureTransit provides a gentle herbal colon blend for digestive flow.
When to seek professional help
The NHS advises seeing your GP if bloating is persistent, severe, or accompanied by other symptoms.
Red flags include:
•Bloating that doesn't improve with dietary changes
•Severe abdominal pain
•Unexplained weight loss
•Changes in bowel habits lasting more than two weeks
•Blood in stools
British Dietetic Association guidance suggests professional support for persistent digestive symptoms.
Your action plan
Start with one or two changes rather than overhauling everything at once.
Week 1-2: Begin food and symptom tracking Week 3-4: Try enzyme support with meals Week 5-6: Introduce morning probiotics Week 7-8: Adjust meal timing and portions
Quick wins to try today:
•Eat your next meal 20% slower
•Take a 10-minute walk after dinner
•Drink water 30 minutes before eating instead of during
Remember, digestive health is highly individual. What works for others might not work for you, and that's completely normal.
Ready to take control of your digestive comfort? Explore our digestive supplements range for targeted, gentle support.
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