A Practical Guide to Beating Bloating and Digestive Discomfort

After I posted the guide on gut health, I had a wave of messages from people saying: “This is exactly what I’ve been dealing with.”

Bloating after meals. Constant gas. Unpredictable digestion. Feeling heavy and uncomfortable even when you’re eating “well.”

So, I thought I would be great to follow-up with a more detailed, more actionable guide.  Whether you’ve been battling bloating for years or it’s crept up recently, this guide gives you practical steps you can actually use.

Why Am I So Bloated All the Time?

Let’s clear one thing up once and for all, bloating is common, but it’s not “normal.” The same way constipation is not normal but let’s save that one for another article. It’s usually a sign your gut’s may be struggling a little bit, and it can be linked to diet, stress, or how your digestive system is functioning overall.

Here are the most common triggers I see in clients:

• Eating too quickly – Swallowing excess air when you eat fast can cause gas and bloating.

• Fibre overload (too fast) – Fibre is important, but increasing it too quickly can backfire. Usually causing constipation

• Imbalanced gut bacteria – A disrupted microbiome can lead to excess fermentation in the gut.

• High-FODMAP foods – These fermentable carbs (found in onions, garlic, apples, legumes, etc.) can cause issues in sensitive guts.

• Stress and anxiety – The gut-brain connection is real. High stress can affect gut motility and sensitivity.

  
  

How to Reduce Bloating and Support Better Digestion

This is where we get practical. Here are strategies I use with clients all the time that actually work:

1. Eat slower and more mindfully

This one’s underrated but powerful. Remember digestion starts in the mouth, if you rush through meals, your gut is already behind.

Tips:

• Sit down properly to eat.

• Chew each bite 15–20 times.

• Avoid screens while eating—no emails, no doomscrolling.

  
  

  

  Woman eating bread mindfully

🟢 Example: A client of mine would eat lunch in five minutes at her desk. Just by taking 15 minutes to eat away from her screen and chew properly, her bloating reduced significantly within a week.

2. Track your symptoms

Use a basic food and symptom diary. Write down what you eat, when you eat it, and how you feel afterwards. You don’t need fancy apps, just a notes app or simple notebook works fine.

Look for patterns:

• Do certain foods leave you bloated 2 hours later?

• Does stress around lunchtime make digestion worse?

• Do you feel better with lighter dinners?

This helps you make targeted changes, instead of cutting out random foods.

3. Feed your gut (not just yourself)

Your gut bacteria need fibre and fermented foods to stay balanced.

✅ Start slow with:

• Live yoghurt or kefir

• Sauerkraut or kimchi

• Prebiotic foods like onions, garlic (if tolerated), oats, leeks

If fermented foods make you feel worse, your gut might need some healing first. A good-quality probiotic supplement might help but not everyone is suitable for every gut, so get advice.

4. Move daily, even just a little

Physical movement helps with gut motility—especially if you’re feeling constipated or sluggish.

• A 10–20 minute walk after meals can help reduce bloating.

• Gentle stretching or yoga is great for stimulating digestion and reducing stress at the same time.

  
  

5. Don’t ignore constipation

If you’re not going regularly (at least once a day), bloating will usually follow.

Fix the basics:

• Stay hydrated (6–8 glasses of water/day)

• Get enough fibre—but increase it gradually

• Don’t sit all day. Break it up with short movement bursts.

Some people respond well to chia pudding, prunes, or psyllium husk. Test what works for you.

Woman experiencig cramps

Is It IBS?

If you’ve had long-term gut symptoms that don’t respond to basic changes, irritable bowel syndrome (IBS) might be the issue. It’s common, but everyone’s version of IBS is different.

For many, a temporary low FODMAP diet can help identify specific triggers. But it’s not meant to be forever. The goal is to calm your gut, find out what bothers it, and slowly reintroduce foods over time.

If this sounds like you, it’s worth getting proper support as a one-size-fits-all approach usually doesn’t cut it with IBS.

Final Word

You don’t need to have a “perfect” gut, you just need a gut that works for you.

Most people I see aren't doing anything obviously wrong. They just haven't figured out how to work with their body instead of against it. With the right strategies, the relief can be real and lasting.

If you want to go deeper, I’ve got a free Gut Tracker Template and a sample “Gut-Friendly Day on a Plate” I can send you. Just drop me a message or leave a comment if you want it.

You’re not alone and your gut can absolutely get better.

🔍 References & Resources:

1. Gut-Brain Axis and StressMayer EA, Knight R, Mazmanian SK, Cryan JF, Tillisch K.Gut Microbes, 2014.DOI: 10.4161/gmic.29194– Discusses the role of the brain-gut connection and how stress affects digestion.

2. The Low FODMAP DietMonash University, Department of Gastroenterologyhttps://www.monashfodmap.com– The leading research and practical resource on FODMAPs and IBS management.

3. Fermented Foods and Gut HealthMarco ML et al., Health benefits of fermented foods: microbiota and beyond.Current Opinion in Biotechnology, 2017.DOI: 10.1016/j.copbio.2017.02.008

4. Dietary Fibre and Bowel FunctionSlavin JL. Dietary fiber and body weight.Nutrition, 2005.DOI: 10.1016/j.nut.2004.08.018

5. Probiotics in Digestive DisordersMcFarland LV. From Yaks to Yogurt: The history, development, and current use of probiotics.Clinical Infectious Diseases, 2015.DOI: 10.1093/cid/civ054

6. Eating Rate and Digestive SymptomsOtsuka R et al., Eating fast leads to obesity: findings from a community-based longitudinal survey.BMJ Open, 2015.DOI: 10.1136/bmjopen-2014-005241– Highlights the impact of eating speed on digestion and health outcomes.