Ways to relieve bloating

Bloating is a feeling of fullness, pressure or visible swelling in the abdomen. Gas can build up when gut bacteria break down food, and air may be swallowed while eating, drinking fizzy drinks or chewing gum. Constipation can trap gas. Recurrent symptoms may occur with Irritable Bowel Syndrome, Food Intolerance or Lactose Intolerance; persistent diarrhoea after travel may need assessment for Giardiasis.

Eat slowly, chew thoroughly and try smaller portions. Limit fizzy drinks, chewing gum and habits that make you swallow air. Keep a food and symptom diary, changing one suspected trigger at a time rather than removing many foods without guidance. Gentle walking can support bowel movement. If symptoms are ongoing, Nutrition Counselling can help you make balanced changes. Do not start a strict gluten-free diet before discussing testing for Coeliac Disease, because this can affect assessment.

Arrange medical review if bloating is persistent, worsening, repeatedly linked with diarrhoea or constipation, or accompanied by reduced appetite or unplanned weight loss. Seek urgent care for severe or sudden abdominal pain, repeated vomiting, a rigid swollen abdomen, blood in the stool, or inability to pass stool or gas. New symptoms later in life also deserve prompt assessment.

Could my symptoms fit a food intolerance, Irritable Bowel Syndrome or another condition? Do I need tests, and should I change gluten or dairy before testing? Which foods should I track?