Fed up with being bloated?

Does your stomach seem to get more and more bloated as the day goes on? Does it feel sore and uncomfortable after a meal? Some people get bloating more than others and if there is no medical reason behind it (do check with your GP first as it can be a symptom of ovarian cancer), then it is likely to be diet related! So you can either live with it OR do something about it!

Bloating can really change your waistline

What are the main causes of bloating?

  1. Dairy products
  2. Gluten
  3. Wheat

What is often recommended is that you cut all three out your diet for at least a week and then add each in, one at a time. Keep a diary to note down what you are eating and how bloated you feel afterwards (a mark out of 10 is a good way to measure this, 1 being not bloated and 10 being maximum bloat).

Looking at your diary, you may see a link between being bloated and certain types of food or just a singular thing you regularly have. This could make feeling better an easier job than originally thought!

Freespirit PT Lauren is working on managing the bloat!


If the idea of cutting all of these out of your diet makes you want to cry, then you could also try to cut each one out for a week at a time to see the result. When you know what the culprit is then you can decide to either try to cut it out of your diet or just reduce your intake. If you cut it out of your diet then you need to be aware that you will feel so much better without it, but that you may feel worse than you currently do when you do occasionally have it! For this reason, some people choose to keep the food type in their diet (on a weekend for example) but just to a lesser extent.

If your gut is good with dairy, wheat and gluten then it may be a build up of gas. Certain foods can make us more windy than others. Here are some to watch:

  • Beans
  • Onions
  • Broccoli
  • Sprouts
  • Cabbage
  • Cauliflower

Fizzy drinks are also guilty of making us feel gassy so try drinking only pure water. Your digestive system will thank you for it!

Last, but not least, irritation in the bowel can come from stress and stress-eating so consider how you can reduce your stress levels. You could take up yoga, a new form of exercise or just some nice long walks on a weekly basis. When you come in from work, take an hour to shower and unwind before thinking about cooking (and eating) food. Eat when you are relaxed and eat slowly when you are seated. This makes a huge difference to how we digest and process our food.

If you would like some guidance and support with your diet or your fitness, please feel free to contact us. Our Nutritional coach Tor Burrows can help you modify your diet so that you feel comfortable and happy in your own skin. Life is too short to be bloated all the time!


Victoria Mairiaux-Jones

I'm a Personal Trainer dedicated to improving my clients health and fitness. I work with people of all ages and levels of fitness, across Leamington, Warwick and Warwickshire. Lose Weight and get fit with Free Spirit Fitness Culture.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.