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Beat the Bloat

Most of us have experienced the feeling of being bloated, when your tummy is stretched, puffy and uncomfortable. It often happens after a big weekend or over a festive season.

But if you are experiencing persistent bloating, it may be caused by a digestive problem or issues with your diet.



There are some simple things that you can change which may help to relieve bloating:

  • Initially remove Gluten and wheat, after 4 weeks, you can try to re-introduce them. If it causes bloating at all, remove again.

  • You would follow the same process with Dairy. Start by totally removing it, and reintroduce gradually:

  • Goats cheese, Greek yoghurt. Eggs, cheese, milk then whey. Add in 1 per week until they get bloating and go back to the previous week.

  • Take a prebiotic in the form of psyllium husk

  • Eat live culture foods.

  • Sauerkraut, kimchi, kombuchu (have to be refrigerated only need small amounts)

Excess wind and bloating

If you suffer from excess wind and bloating, cut down on foods known to cause wind and bloating, such as:

  • beans

  • onions

  • broccoli

  • cabbage

  • sprouts

  • cauliflower

But make sure you still eat 5 portions of fruit and vegetables a day.


Constipation and bloating

If you get constipation, take steps to prevent it by adding more fibre to your diet, drinking lots of fluids and exercising regularly. Even a 20 to 30 minute brisk walk 4 times a week can improve your bowel function.


For further information: Take a look at the post and guidance provided by a Pelvic Health Physiotherapist about constipation.


If your bloating symptoms persist, consult your GP to rule out a more serious condition.


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