Bloating Relief: Simple Fixes to Beat the Bloat Today

Feel Like You’re Inflating as the Day Goes On? Let’s look at what causes bloating, and some ways to get bloating relief.

Bloating. It’s common, uncomfortable, and downright frustrating. You might start the day feeling fine, but by late afternoon, you’re bursting out of your jeans and wondering what on earth went wrong.

The good news? Bloating relief is absolutely possible—and in many cases, it just takes a few smart tweaks to your diet, lifestyle and gut care routine.

(P.S. If your bloating is relentless no matter what you try, always check in with your GP to rule out anything more serious.)

What Causes Bloating in the First Place?

That ballooned belly feeling usually boils down to one or more of these common culprits:

• Poor carb breakdown – If you’re low on the enzymes needed to digest certain carbs (think garlic, onions, lentils, etc.), they ferment and cause gas. The low FODMAP diet can help temporarily, but the long-term fix is improving digestion, not restricting forever.

• Protein digestion problems – Not breaking down protein properly? That can leave you feeling puffy and heavy after meals.

• Unbalanced gut bacteria – When non-beneficial microbes outnumber the good guys, it often leads to bloating and nutrient malabsorption. Some strains of bacteria (and yeast like Candida) are infamous for causing havoc. A gut test can tell you exactly what’s going on.

• Food intolerances – Gluten, dairy, or other foods might be secretly stirring up trouble. The easiest way to test? Take them out for a week or two and monitor how you feel.

If you’re worried about your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

• Dehydration – Surprising, but true: not drinking enough water can worsen bloating, especially if you’ve had a salty meal or a few glasses of wine.

• SIBO (Small Intestinal Bacterial Overgrowth) – This is when gut bacteria migrate into the wrong area (your small intestine). It’s a big bloating trigger and needs a specific protocol to fix.

🌱 Probiotics (But Be Careful!)

Probiotic foods and supplements can help rebalance your gut, but if you suspect SIBO, hold off—they can make things worse. Always test first if your symptoms are intense or long-standing.

☕️ Herbal Helpers

Chamomile tea is my go-to for bloating—it’s calming, soothing, and supports digestion beautifully. Ginger, peppermint, fennel, and even a handful of fresh herbs like parsley, rosemary, and oregano can all ease a gassy gut. Sip them, cook with them, sprinkle liberally.

Ready to Get to the Bottom of Your Bloat?

You don’t have to live with bloating. These tips are a great starting point—but if you’re still struggling, I’d love to help you figure out what’s really going on in your gut.

And if your digestion is really playing up and you need a bit more help, I’d love to invite you to a FREE 30-minute Gut Healing Breakthrough Call. It’s a friendly, no-pressure chat where we can explore what’s going on and what might help.  Use the link below to book.