Most of us have probably felt bloated at some point in our lives. Those who have experienced it, will know that it is a very uncomfortable feeling. On top of affecting your daily life, it can also leave you feeling frustrated by masking your fat loss efforts. You may look in the mirror and feel like you aren’t making any progress when in reality you are losing body fat, you just can’t notice it due to feeling/looking bloated.

Bloating can be caused by various factors, including digestive disorders, food intolerance, hormonal changes, and even stress. Fortunately, there are several ways to reduce bloating and feel better. In this article, we’ll give you some of our top tips on how to beat bloating so that you can get back to feeling your best!

  1. Drink plenty of water

Ensuring that you drink enough water can help with reducing bloating. When you are dehydrated, your body tends to retain water, which can lead to bloating. Aim to drink at least 8-10 glasses of water per day to keep your body hydrated and help flush out excess water.

  1. Avoid eating too fast

Eating too fast can cause you to swallow air, which can lead to bloating. Take your time when eating, chew your food well, and try to relax while you eat. This will help to prevent excess air from getting into your digestive system and reduce bloating.

  1. Avoid foods that cause gas

Certain foods can cause gas and bloating, such as beans, broccoli, cabbage, onions, and carbonated drinks. Try to avoid these foods or reduce your intake if they are causing you discomfort.

  1. Eat smaller meals

Eating smaller, more frequent meals throughout the day can help to reduce bloating. When you eat large meals, it can put pressure on your digestive system, causing gas and bloating. Instead, try to eat smaller meals every 3-4 hours to keep your digestion on track.

  1. Exercise regularly

Regular exercise can help to reduce bloating by improving digestion and reducing stress. Exercise can help to stimulate the muscles in your digestive system, allowing food to move through more easily. It can also help to reduce stress, which is a common cause of bloating.

  1. Get enough fiber

Fiber is important for digestive health and can help to reduce bloating. However, it is important to get enough fiber gradually, as increasing your fiber intake too quickly can cause bloating and gas. Aim to get 25-30 grams of fiber per day from fruits, vegetables, and whole grains.

  1. Reduce stress

Stress can cause your digestive system to slow down, leading to bloating and other digestive issues. To reduce stress, try relaxation techniques like deep breathing, meditation, or yoga.

  1. Try probiotics

Probiotics are beneficial bacteria that live in your gut and can help to improve digestion and reduce bloating. You can get probiotics from fermented foods like yogurt, kefir, and sauerkraut, or you can take a probiotic supplement.


Bloating is often a temporary issue and usually resolves with dietary and lifestyle changes. However, if you are struggling with extreme bloating on a regular basis, or you are experiencing other symptoms such as frequent diarrhoea or constipation, abdominal pain, vomiting, unintentional weight loss, or bloody stools, it is important to seek medical attention.