Beat the bloat in seven days

There are a number of reasons that could leave you to suffering uncomfortable bloating. It can be short-term and cause

There are a number of reasons that could leave you to suffering uncomfortable bloating. It can be short-term and cause you excess wind or constipation, however, it can also be an indication of something more serious like coeliac disease, irritable bowel syndrome or a food intolerance.

If you’ve tried other solutions and found they haven’t done the trick, perhaps this seven-day method might make you feel a little less clogged up.

Day 1: Start by writing down all the foods you are eating and when the symptoms of your bloating occur. In addition to this consider taking a multi-strain probiotic. Probiotics have been found to rebalance the gut, support efficient digestion of food and regulate healthy bowel movements.

Day 2: As you get older you stomach and digestive enzymes reduce, which makes it more difficult for your body to break down foods and get them ready for absorption. Try taking a tablespoon of apple cider vinegar in a small glass of water before each meal and when eating be sure to chew your food well.

Day 3: If you can eat your meals free of distraction you are well on your way to avoiding the bloat. When you are stressed or your body has its attention somewhere else the focus won’t be on digestion and the food you eat won’t be broken down properly.

Day 4: Cut out processed foods and refined carbohydrates like white bread, pastries, pasta and cakes. These could cause more gas and encourage the growth of fungi such as candida.

Day 5: Focus on getting more fibre. Consuming the right amount of fresh vegetables each day will keep your bowel movements regular. You’ll find fibre in rolled oats, ripe fruits, carrots, celery, lettuce and other non-starchy vegetables as well as linseeds.

Day 6: Drinking homemade bone stock or including it in your soups and stews will provide your body with the rich amino acid glutamine. This is essential for feeding the cells that line your gut and where food digestion and absorption takes place.

Day 7: Exercises that  help your body to relax such as yoga, Pilates, meditation and mindfulness are also good for your nervous system and digestion. Yoga is particularly good because the stretching and twisting of your abdomen in yoga moves have been found to reduce bloating.

Have you suffered from abdominal bloating? What have you done to reduce the pain and discomfort?


  1. Ruth  

    It is so much more complicated than this, because everybody is different. You can follow all of these steps and still see no change. And 7 days? Don’t be ridiculous! Something that is worth checking out is the “low FODMAP” diet (ask Mr Google) – it doesn’t help everyone, but maybe it will work for you. It’s fairly complex, but over a few weeks it is working for me.

  2. If anyone has a history of bloating, cramps and pain, I strongly recommend you get a blood test for Coeliac Disease. I suffered until I was 55, just assuming this was normal after years of doctors telling me there was nothing wrong with me, just have a good breakfast, eat more fibre including whole grain breads etc. A switched-on doctor finally tested me for Coeliac, and my blood markers were off the chart at over 300 (normal is 30). From that day forward my life changed. No more bloating and pain, ever. And going gluten free is easy these days; substitute foods and ingredients are everywhere. They are more expensive, so I mostly do without, basing my diet on vegetables and fruits instead of bread and grains.

  3. If you want to work out which foods you are intolerant to, read my book. Food Intolerance Solutions, which has oodles of information based on data collected since 2003. Available on Amazon or from my website.

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