How to ease bloating

Bloating is a feeling of fullness or visible abdominal swelling. Gas, constipation, large meals, fizzy drinks, and swallowing air while eating can all contribute. Repeated symptoms may occur with Irritable Bowel Syndrome, Food Intolerance, Lactose Intolerance, or Coeliac Disease; bloating alone cannot identify which explanation applies.

Keep a short record of meals, bowel movements, pain, and the timing of swelling. This can reveal patterns without forcing you to remove many foods at once. Ongoing symptoms may benefit from Nutrition Counselling and a clinical review.

Try smaller meals, chew thoroughly, eat at a relaxed pace, and limit fizzy drinks if they worsen symptoms. Gentle walking can support movement through the digestive tract. Treat constipation with advice suited to you, and avoid untested restrictive diets or supplements.

If bloating follows travel and is accompanied by prolonged diarrhoea, ask about Giardiasis. Upper abdominal discomfort or indigestion may warrant assessment for Helicobacter Pylori Infection.

Seek urgent help for severe or rapidly worsening abdominal pain, repeated vomiting, a rigid or very swollen abdomen, fainting, or inability to pass stool or gas. Arrange a medical appointment for persistent bloating, unintentional weight loss, blood in stool, ongoing diarrhoea, fever, or symptoms that regularly disturb sleep.

Ask whether your pattern suggests constipation, intolerance, or another digestive condition; whether tests are needed; and how to adjust food safely. Bring your symptom and meal record, and mention weight change, bleeding, travel, or family digestive history.