Seven ways to beat the bloat

Diet and exercise tips and tricks that work


Feel Your Best and Look Less Bloated

Bloating can make you feel horrible. Luckily, there are simple changes you can make that will help to ease the problem.

See also: Five foods that cause your belly to bloat

See also: Fast ways to a flat stomach

1. Go for ginger

When food gets trapped in your stomach, bloating gets worse. Ginger soothes your digestive tract and helps move things along.

2. Eat a variety of fibre
Eating a variety of different high fibre foods has been shown to reduce the risk of bloating, because the right mix of soluble and insoluble fibre improves digestion. Be careful though, as eating too much of the same high fibre food can cause bloating due to constipation.

3. Say no to soda and gum
Swallowed air is another cause of bloating. We swallow air when we chew gum or drink carbonated drinks like soda or beer. While gum is a bad idea, be sure to chew your food properly. Digestion starts in the mouth and the more you chew your food, the less likely you are to suffer with bloating.

4. Hit the gym
Regular exercise helps those gas bubbles move through your digestive tract more quickly, preventing bloating or at least helping it disappear faster.

5. Pass the probiotics
Probiotics found in yoghurt and taken in supplement form contain live bacteria and yeast. These have a positive influence on our digestive health, and taken daily, can help reduce abdominal bloating.

6. Avoid gassy foods
Some foods are known to create wind in the GI tract. If you suffer with bloating, try cutting back on pulses and beans, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers and citrus fruits. Cut back on fatty foods, which are digested more slowly, and limit spicy food and vinegar, as this can stimulates the release of stomach acid, another cause of gut irritation and bloating.

7. Stay hydrated
Finally, make sure that you're drinking enough water. You might think it will bloat your stomach, but the opposite is true. Staying hydrated promotes good digestion and helps the body eliminate toxins and metabolic waste. Take regular sips and aim to drink around 2.5 litres a day.