Beating the Bloat: Causes and Solutions

What is bloating?

Bloating is a common concern that many people face, impacting daily comfort and well-being. It is a common and often uncomfortable feeling that may result from eating too much, food intolerances or underlying health issues. At LloydsPharmacy, we know how important it is to have a healthy digestive system. We can help with advice on how to prevent bloating.

How to prevent bloating?

Read on for simple yet effective bloating remedies to help you enjoy a more comfortable digestive experience:

1. Mindful Eating:
• Practice mindful eating by savouring each bite, chewing your food thoroughly, and taking your time during meals. This not only aids digestion but also helps prevent overeating, a common cause of bloated stomach.
2. Stay Hydrated:
• Proper hydration is key to maintaining a healthy digestive system. Ensure you're drinking plenty of water throughout the day, as dehydration can contribute to bloating. Aim for at least eight glasses of water daily, and limit the consumption of dehydrating beverages like caffeinated drinks.
3. Identify Trigger Foods:
• Keep a food diary to pinpoint specific foods that may be causing bloating. Common culprits include beans, cruciferous vegetables (eg, broccoli, cauliflower, cabbage, kale) and dairy products. If you think a particular food is leading to bloating, try removing it from your diet for a few weeks to observe any changes.
4. Consider Low-FODMAP diet:
• Consider including low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) foods into your diet. These foods are less likely to upset your stomach and can help people with irritable bowel syndrome (IBS).
5. Limit Gas-Inducing Habits:
• Avoid habits that lead to swallowing air, such as chewing gum and drinking through straws. Additionally, steer clear of carbonated beverages, as they can contribute to gas and bloating.
6. Support Digestive Health:
• Explore over-the-counter probiotics and digestive enzymes. These supplements may help support a healthy gut flora and enhance the digestive process.

Seek advice from a pharmacist or healthcare professional if bloating persists or is accompanied by other concerning symptoms. They can provide customized guidance, recommend suitable over-the-counter medications, or refer you for further evaluation if needed.

At LloydsPharmacy, we prioritise your well-being, and we understand the impact that bloating can have on your daily life. Follow these tips to reduce bloating and improve digestion for a better overall experience. If you have ongoing worries or questions, our pharmacists can help you with improving your digestive health.