6 easy ways to reduce bloating

Bloating – when the stomach swells after eating – affects us all from time to time. We might experience pain, discomfort or a ‘stuffed’ feeling, and may even need to unbutton an increasingly tight pair of jeans or change into a more forgiving voluminous dress.

Bloating is common – 30% of us experience it on a regular basis. It’s not often cause for medical concern, but it can be uncomfortable. If your bloating isn’t caused by an underlying condition or intolerance, these top bloat-busting tips will have your tum feeling flat and fancy-free in no time.

6 easy ways to reduce bloating

1. Slow your eating

Swallowing too much air while eating or drinking is a common culprit for bloating. It’s normal to swallow a little air at mealtimes. But, we leave ourselves vulnerable to excess gas finding its way into our gut if we gulp down our food at a rapid rate or talk with our mouths full.

Making an effort to properly chew every mouthful helps to slow down our spoonfuls. It also lends a helping hand to our digestive system in the process. This has the added benefit of giving our body more time to recognise when it’s full. This reduces the likelihood that we’ll overeat.

2. Eat mindful meals

While we shouldn’t restrict ourselves, sometimes at Christmas we can end up eating far more than we usually would. It’s really easy to overload our plates when the table is laden with delicious, rich dishes and all the trimmings.

As a result, we’re left feeling like we could pop! While we can still indulge, try to be mindful of how much you’re eating, and remember that you can always enjoy leftovers at a later date.

3. Opt for still drinks

Fizzy drinks are one of the biggest bloating offenders. They contain bubbles of carbon dioxide that are quickly released once in the gut. This Christmas, go easy on the bubbly and reach for a crisp white wine or naturally flavoured water if prone to bloating.

4. Foods to be aware of

Though fibre is a treat for our gut, some high-fibre foods are particularly gassy when broken down, and may irritate sensitive tummies. Major players include:

  • Legumes (beans and lentils)
  • Onions and garlic
  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels sprouts

If you’re avoiding these nutritious gems, make sure you’re hitting your five-a-day with more Mediterranean varieties (like courgettes and peppers), as well as stomach-friendly spinach and sweet potato.

5. Swap to sourdough

Try sourdough if you suspect that bread is to blame for your bloat. This ‘live’ loaf is made with beneficial bacteria that works to predigest the gluten, making it kinder on troubled tums.

6. Try probiotic and prebiotic supplements

Probiotic supplements containing Lactobacillus strains may help to ward off bothersome bloating by helping to aid normal digestive function as well as regular bowel movements.

Prebiotics, on the other hand, aren’t live but they can help to nurture our existing bacterial community and make them more resilient to bouts of stress and antibiotic use that can destabilise the microbiome.

Both prebiotics and probiotics are important because they play different roles in the gut. As live probiotics pass through the digestive system (in kefir, for example) they interact with our cells, triggering health-boosting effects. They don’t necessarily increase our numbers of good bacteria on a long-term basis but are very helpful temporary residents. Prebiotics, on the other hand, do encourage the growth of good gut bugs by providing them with fuel.

Our pick of the best supplements


Bimuno is our go-to prebiotic supplement for supporting gut health (use our link here to save up to 29% off). Research shows that it can help to improve levels of good gut bacteria in just seven days.

The Better Menopause Better Gut

A highly concentrated, science-backed probiotic formula with 6 recognised strains of bacteria, expertly blended to help support the gut health of perimenopausal and menopausal women. Use LIZLOVES to save 15% off your order.


Teeming with all of your probiotic needs, Microbz creates products that utilise the power of beneficial bacteria in supplements and household supplies.

We especially love Microbz Revive – specifically designed to soothe and treat inflammation anywhere along the digestive system from mouth to bottom. Save 10% off your order with the code LIZLOVES.

Read more articles like this