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How To | Banish Bloating

How To | Banish Bloating

How To | Banish Bloating

We all hate bloating – that uncomfortable puffy feeling that leaves your stomach swelling and aching. These food tips will help you to feel lighter and full of energy without having to deprive yourself.



Consuming high levels of alcohol can highly alter your gut health and cause stress on gut function. Alcohol causes dehydration, causing your stomach to bloat and lead to water retention, so if you are going out for a few drinks drink water in between to reduce bloating.


Sugar causes damage to the gut and wall lining. When sugar is consumed the digestive system becomes less efficient and finds it harder to break it down. The gut then starts letting out unwanted toxins into the body resulting in bloating.


Fibre is an indigestible carbohydrate, and abruptly increasing the amount of fibre in your diet can cause gas, bloating and constipation. Drinking water with fibre helps it to move through the digestive track and prevents bloating and constipation. If you are going to consume fibre, have it in small amounts in order to ease your body into digesting properly.

Antibiotics and Vitamins

Many vitamins and supplements contain additives and fillers including lactose, wheat, and sugar alcohols – all which are notorious for causing bloating. Supplements are known as bloat culprits as they take longer to digest than other carbs. Prolonged use of antibiotics / vitamins can break down the immune system and result in an overgrowth of yeast in the stomach.

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Having water may seem like the last thing you want to have when you’re feeling bloated. Sipping on water helps prevent bloating for two reasons. When you haven’t had enough fluids, your body retains water to prevent dehydration, so having more water can help reduce water retention. Drinking water also prevents constipation – another cause of a bloated belly. An alternative to water are herbal teas (camomile, green, peppermint) which help to detoxify the body.


Detoxifying spices like cayenne and turmeric ease gas and relieve pressure and cramping. Adding spices when cooking or making smoothies can help break down indigestible sugars in your system and stimulate the digestive process.

Greek yoghurt

Greek yoghurt is full of proteins that aid digestion. Consuming yoghurt on a regular basis increases the good bacteria in your digestive tract – keeping this moving and preventing bloating. Try to pick yoghurts that are low in fat and sugars.


Made up of 95% water, celery is a great digestive aid as it decreases fluid retention and helps to regulate bowels and control intestinal gas. Generally it is better to eat cooked vegetables as they are easier to break down in the stomach.