Ways to reduce bloating

Bloating is a feeling of fullness or visible abdominal distension. Swallowed air, gas produced during digestion, constipation and changes in gut movement can all contribute. Recurrent symptoms may occur with Irritable Bowel Syndrome, Food Intolerance or Lactose Intolerance. Persistent bloating with diarrhoea, weight loss or anaemia needs assessment for other causes, including Coeliac Disease.

Eat slowly, chew thoroughly and avoid frequent gum chewing or fizzy drinks if they increase swallowed air. Smaller meals, gentle activity and enough fluid may support comfortable digestion. Address constipation with a clinician's advice rather than repeated laxative use without review. Record foods, bowel changes, pain and menstrual timing, then discuss patterns with a clinician or Nutrition Counselling service. Do not start a strict elimination diet without guidance.

Book an appointment if bloating is new and persistent, regularly returns, or comes with altered bowel habits, vomiting, reduced appetite or unintentional weight loss. Seek urgent care for severe or rapidly worsening abdominal pain, a hard swollen abdomen, repeated vomiting, blood in stool, or inability to pass stool or gas. A clinician may choose tests based on the pattern rather than treating every episode as food intolerance.

Could constipation, intolerance or another condition explain my pattern? Should I be tested before changing gluten or dairy? Which food and bowel diary details would be useful?