Stomach bloating can be incredibly uncomfortable.
When your gastrointestinal tract is filled with air or gas you can feel as though you have eaten a big meal and there is no room in your stomach.
Common stomach bloating symptoms include stomach pain, discomfort and gas.
Severe bloating can lead to nausea, vomiting, diarrhoea, heartburn and blood in your stool.
If you’re tired of unbuttoning your trousers, there is still hope.
Here David Wiener, Nutrition Specialist from leading fitness app Freeletics, has shared 10 ways to say goodbye to bloating.
How to reduce bloating:
1. Eat the right kind of fibre
Constipation can be a cause of bloating, which is why many people who eat more fibre say it helps.
Switching to bran, brown rice and multigrain bread can help keep your bowel healthy.
However, David warns “a high intake of these insoluble fibres can just be too much of a good thing”.
He recommends trying soluble fibre such as porridge oats and root vegetables.
2. Cut the salt
Foods with high salt levels such as ready meals can make your body hang onto water.
This can lead to a heavy feeling in your abdomen, and an imbalance of minerals which is regulated by the kidneys.
David recommends booting flavour by using herbs, spices and citrus in cooking instead.
3. Ditch the sweeteners
If you are trying to cut down on sugar, and turning to sweeteners instead, this could be why you are experiencing bloating.
Sugar replacements like xylitol, sorbitol or mannitol can cause bloating, especially if you have them every day.
Gut bacteria feasts on these sugar-based alcohols, and create excess gas.
4. Don’t go to bed on a full stomach
Food takes about eight hours to travel through the stomach to the small intestine and colon.
So going to bed after a big dinner can wreak havoc on your digestion.
David recommends trying to make lunch your main meal, then eating a lighter dinner based on veggies and wholegrains at least three hours before bed.
5. Try magnesium-rich foods
Stomach bloating can actually be caused by water retention.
David said: “A study by the University of Reading found that women who took 200mg magnesium each day had less premenstrual fluid retention by the end of their second cycle.
“Magnesium is a nutrient that’s easy to get from food.
“Snack on unsalted nuts or live yoghurt and use brown rice in your grain bowl. Kale is also a good source of magnesium.”
6. Eat little and often
Eating huge meals can put pressure on your digestive system and cause bloating.
David recommends eating small meals spread across the day.
This avoids overloading your gut, and will also help you keep your energy levels up.
7. Keep well hydrated
It might sound odd, but drinking water can help you reduce the chance of water retention.
If you don’t drink enough, your body will hold onto fluid because it thinks there is a shortage.
8. Slow down
If you’re in a hurry, you’re more likely to wolf down your meal.
This means you are taking in big gulps of air which can lead to painful bloating.
Take your time and eat mindfully.
9. Go Herbal
Herbal teas such as peppermint and ginger have a carminative effect on your digestive tract.
Fennel is also great to fight bloating.
David recommends soaking a teaspoon of fennel seeds in hot water and drinking as a tea after eating.
Cardio exercises are great in fighting abdominal bloating.
Doing exercise can help gas to pass through the digestive system.
David recommends 10 minutes of cardio exercise each day.
If your bloating symptoms persist, the NHS recommends consulting your GP to rule out a more serious condition.