Bloating is such an uncomfortable feeling, your gut expanding uncontrollably usually a while after eating. What can you do? Nothing fits and it's getting you down. Well there are things that you can do. Think first about the causes of bloating; trapped wind. You need to do things that first of all prevent that gas accumulating in the first place and secondly allow that gas to be dispersed when it does build up!

In order to prevent the inflammation and gas build up it is important to find out which foods you are reacting to. This can be done using an elimination diet – the most effective way of determining where to start with an elimination diet is to do a food intolerance test to determine the exact foods that you are reacting to. It is also important to target foods that predispose individuals to bloating. These are called FODMAP foods and they contain certain types of carbs that are not easily digested. These carbs travel through the digestive tract and are then fermented by bacteria in the lower bowel – producing all that gas. You have to learn which foods are high FODMAP and which are not – but once you do you can cut out the right foods. Some FODMAP foods are the usual suspects like beans, cabbage and Brussels sprouts; others are not so obvious like apples, wheat and milk sugar (lactose). Lactose intolerance can also be a cause of bloating. Once you have targeted your food intolerances and removed your high FODMAP foods you really have given yourself the best chance you can at avoiding bloating.

To reduce any gas build up and disperse any gas as it does build up, you do need to do some gentle exercise. Exercises help peristalsis; the involuntary internal muscle movements in the gut that digest food by 'massaging' it along the digestive tract. Why not h ead outside for a brisk 10-minute walk, the bloating will disappear faster than if you lounge around on the sofa. Sometimes bloating can be caused by an imbalance of the bacteria in your intestines, especially if you have been taking antibiotics. Probiotics can help restore the bacterial balance and ease the bloating but take care when choosing a probiotic. Taking a capsule with a guaranteed number of “friendly bacteria” present is much better than taking those sugar filled yoghurt drinks which will only aggravate your condition – especially if you have lactose or milk intolerance.