Natural ways to reduce bloating

Bloating is a feeling of fullness or pressure, sometimes with visible abdominal distension. Gas can build when air is swallowed or when gut bacteria break down certain carbohydrates. Constipation, irritable bowel syndrome, food intolerance and lactose intolerance can also contribute. Coeliac disease, infection such as giardiasis, or Helicobacter pylori infection may need specific assessment, especially when symptoms persist or occur with other changes.

Slow down meals, chew thoroughly, and avoid frequent gum chewing, drinking through straws and fizzy drinks if they increase swallowed air. Try smaller meals and a gentle walk after eating. Keep a diary of foods, portions, bowel movements and symptoms rather than removing many foods at once. If constipation is present, gradually improve fibre and fluid intake where suitable. A nutrition counsellor can help plan a balanced elimination and reintroduction approach if a food trigger is suspected.

Seek urgent care for severe or sudden abdominal pain, repeated vomiting, a rigid or very swollen abdomen, blood in stool, or inability to pass stool or gas. Book a medical appointment for persistent or progressive bloating, unintentional weight loss, fever, ongoing diarrhoea, anaemia symptoms, or symptoms that wake you at night. Avoid self-directed gluten restriction before coeliac testing unless a clinician advises it, because it can affect assessment.

Ask whether your symptom pattern suggests intolerance, irritable bowel syndrome, constipation or another condition. Discuss which tests are appropriate, how to keep your diet nutritionally complete, and whether a guided food diary or nutrition counselling would help.