Stomach bloating: Foods to cut down on and methods to help beat the bloat

Bloating affects everyone at some point in their lives. Bloating is often caused by gas, dietary and biological factors. Lifestyle also affects how well the body eliminates gas to help a person feel more comfortable and less bloated. There are a range of other things that cause bloating including constipation and irritable bowel syndrome (IBS). What are the three worst foods and what methods can you do to help relieve bloating?

Diet and lifestyle can greatly impact symptoms of bloating. Luckily, a few changes to diet and adding a few other methods can drastically reduce the effects of bloating.

When it comes to your diet the three biggest food culprits for bloating are:


Beans contain high amounts of protein and healthy carbohydrates and are rich in fibre.

However, most beans contains sugars which wreaks havoc on excess gas and bloating. Soaking beans before cooking them can make them less gassy and reduce symptoms of bloating.

Fizzy drinks

Carbonated drinks are a very common cause of bloating. These drinks conning high amounts of carbon dioxide.

When drinking fizzy drinks a lot of gas is swallowed and these gases get trapped in the digestive system which causes the uncomfortable bloating feeling.

Go for a walk

Physical activity gets the bowels moving more regularly, it can help to relate excess gas and stool.

Getting the bowels to move more is especially important if a person is feeling constipated.

Walking can provide fast relief from gas pressure. Walking, jogging and running can help stimulate the passage of gas through the digestive tract.

Use peppermint capsules

Peppermint oil capsules may also be helpful for indigestion, related gas and bloating.

Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively. Peppermint oil can also help fight IBS symptoms.

Abdominal massage

Massaging the abdomen can help to get the bowels moving better.

A massage that follows the path of the large intestine is especially helpful. Massaging the stomach helps to move stools along the inside of the colon. It can help with feelings of tightness, pressure, cramping and bloating.

Get rid of bloating by cutting out fizzy drinks and foods that cause wind. Try to sit down when eating and take regular exercise


Essential oils

Supplements containing a combination of fennel and cur cumin essential oil could help people with mild to moderate IBS.

A 2016 study looked at the affects of essential oils on bloating and noted an improvement in their IBS symptoms including bloating and abdominal pain. 

The NHS said: “Get rid of bloating by cutting out fizzy drinks and foods that cause wind. Try to sit down when eating and take regular exercise.”

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