So, let's get into it: what causes bloating, how you can tweak your daily routine to swerve bloating, and what to do when you need quick relief.  

*Based on WE ARE. REGULAR. consumer research with 90 women in 2024.

Forget the myth that bloating only strikes when you’ve ‘overdone it’ on your Sunday Domino’s order (Veggie Supreme with an extra-large Garlic & Herb dip, if you’re asking). You can still feel puffy, tight or uncomfortable after a small, healthy meal – especially if your gut isn’t keen on what’s on your plate. 

Some sneaky culprits? ‘Even nutrient-rich foods like broccoli, lentils or apples can trigger bloating in some people,’ explains Laura. ‘It’s not always about unhealthy choices – often it comes down to how well your gut handles certain fibres and fermentable carbs.’ 

These so-called high FODMAP carbs aren’t fully absorbed in the small intestine and instead get fermented by gut bacteria, producing gas that can leave you bloated or uncomfortable. If bloating is a regular, uninvited guest, it might be worth testing your tolerance. 

Common high FODMAP foods include: 
– Cruciferous veg like broccoli, cauliflower and kale 
– Lentils and chickpeas 
– Onions, garlic and apples 

‘Everyone’s tolerance is different – especially during hormonal shifts like perimenopause, when changes in gut bacteria can make women more sensitive to FODMAPs. It’s not about cutting everything out, it’s about getting curious,’ encourages Laura. ‘If certain foods consistently leave you feeling uncomfortable, it’s worth exploring your tolerance with a Registered Nutritionist or Dietitian rather than leaping into restrictive diets.’ 

Here’s a plot twist: water retention is often caused by not drinking enough. And while it might feel dull to harp on about hydration, it’s a cliché for a reason – drinking more water really does work. 

When you’re dehydrated, your body clings to every drop – slowing digestion, affecting bowel movements and, yes, leaving you bloated. 

‘Staying hydrated is essential for gut motility – that’s the wave-like movement that keeps things moving through your digestive tract. When you don’t get enough water, the colon pulls moisture from your stool to compensate, which makes it harder and drier and bowel movements more difficult,’ explains Laura. ‘Over time, this can slow digestion, upset the gut’s microbial balance and increase the risk of bloating and constipation. This becomes especially important in the lead-up to your period, when hormonal shifts – particularly rising progesterone – can naturally slow digestion and increase water retention, making constipation and bloating more likely.’ 

Aim for two to three litres a day and get in on the tea game, too. ‘Peppermint, ginger or fennel teas are brilliant booster options – soothing the digestive tract while easing that bloated feeling from the inside out,’ adds Laura. 

You don’t need to smash the gym for an hour or squeeze in burpees between meetings to keep bloat at bay. But movement – the consistent, kind-to-your-body sort – can work wonders for reducing persistent bloating. 

Things like: 

Movement helps encourage peristalsis – the natural muscle contractions that move food and gas through your gut. It’s not about punishment or pushing through. It’s about reconnecting with your body and helping it do what it’s designed to do to boost both your body and mind. 

Fibre feeds your good gut bacteria, keeps digestion moving and helps you feel fuller for longer. But here’s the catch: add too much, too quickly, and your gut can kick back.

‘Fibre is brilliant for your gut, but if you suddenly go from 0 to 100 – especially without enough water – your digestion won’t thank you for it,’ explains Laura. ‘Gas, bloating and discomfort are common if your gut isn’t used to the load. The key is to build up gradually and listen to how your body responds.’

A few top tips:
– Increase fibre slowly over a few days
– Always pair it with water to keep things moving
– Mix soluble fibre (like oats, chia and flax) with insoluble fibre (like veg, seeds and wholegrains)

‘Soluble fibre, such as oats and apples, helps soften stools, while insoluble fibre, such as brown rice and leafy greens, adds bulk to keep things moving,’ adds Laura. ‘You want a mix of both – but the balance looks different for everyone. Add one high-fibre food at a time and give your gut a few days to adjust. If you feel bloated or uncomfortable, slow down or switch up the type of fibre. And always, always pair it with water.’

Sometimes it’s the subtle stuff that throws your gut out of sync – the little habits you barely notice until you’re halfway through the day feeling bloated and gassy, with jeans that felt comfy in the morning now cutting off your circulation.

Some under-the-radar triggers:
– Fizzy drinks (yes, even sparkling water)
– Chewing gum (all that swallowed air adds up)
– Sugar alcohols in protein bars or ‘sugar-free’ sweets
– Caffeine overload
– Big bowls of raw veg (cooked is usually easier on your belly)

There’s no need to ditch these entirely – but if you’re feeling especially bloated, easing off for a few days can give your gut a welcome reset.

‘It’s not always the obvious culprits. Often, it’s the seemingly harmless habits we do on autopilot – like grabbing a protein bar between meetings or sipping an energy drink after the gym – that quietly stir up bloating,’ explains Laura. ‘On their own they might not cause much trouble, but over time the cumulative effect can throw your gut off balance. If things feel off, try scaling back on a few of these for a few days and see how your body responds.’

Stressed-out eating – aka grabbing food standing up, on the move, while firing off emails or doom-scrolling – can seriously mess with digestion. Your body works best in a calm, parasympathetic state (aka ‘rest and digest’) to process food properly. A little more presence at mealtimes can work wonders.

Try this:
– Put down your phone or laptop while you eat
– Sit at the table, not in front of the TV (bar Sunday curry night – that’s sacred)
– Take five deep belly breaths before your first bite
– Chew more than you think you need to (yes, really)

‘Your gut isn’t just a digestion machine – it’s deeply connected to your nervous system. When you’re stressed or rushing, your body shifts into “fight or flight” mode and digestion takes a back seat,’ explains Laura. ‘When your body perceives a threat, it prioritises survival actions like running or fighting over digestion, which isn’t essential in that moment. By helping the body feel safe and calm – whether through slow meals, deep breathing or simply sitting down to eat – we can better support the gut in doing its job.’

Your gut is home to trillions of microbes. Some support digestion, immunity and mood. Others… not so much. Feeding the good ones – and crowding out the less helpful ones – can make a real difference to how bloated you feel day to day.

1. Live yoghurt or kefir
Packed with live cultures and easy to add to breakfast or snacks.

‘Kefir and yoghurt are fermented foods rich in beneficial bacteria that support a diverse gut microbiome,’ explains Laura. ‘They’re also super easy to work into your routine – just add 5–6 tablespoons to a breakfast bowl or smoothie. Aim for natural, unsweetened varieties to keep additives to a minimum.’

2. Sauerkraut or kimchi
Crunchy, tangy and teeming with natural probiotics.

‘Sauerkraut and kimchi are naturally rich in probiotics that nourish beneficial gut bacteria,’ says Laura. ‘During fermentation they produce lactic acid bacteria, which is then converted into conjugated linoleic acids (CLA) – a powerful antioxidant with anti-inflammatory effects.’

3. Miso or tempeh
Fermented soy foods that support your microbiome and add umami to meals.

Fermented soy foods like tempeh and miso don’t just feed a healthy gut microbiome – they’re also rich in plant-based protein, add a savoury depth to dishes, and act as natural phytoestrogens, which may help reduce inflammation and support hormonal balance during perimenopause.

Start small, especially if these are new to you. Fermented foods can be powerful – and your gut may need time to adjust.

‘Fermented foods are a gentle, natural way to support gut health and reduce bloating over time. They introduce beneficial bacteria, which can help improve microbial diversity and digestion, especially when eaten consistently,’ adds Laura. ‘Probiotic supplements can be useful in certain cases – particularly for people with gut disorders like IBS or IBD – but research shows that in individuals with an otherwise healthy gut, supplements may have little measurable impact. If your gut is intact, you’re likely to see more benefit from adding fermented foods to your diet rather than relying on a pill.’

You don’t need to accept bloating as your baseline. You also don’t need to give up joy, flavour or carbs. There’s a middle ground – one where you feel light, energised, and in sync with your body.

Some gentle rituals to support a less bloated life:

 ✅ Eat foods your body recognises and loves

 ✅ Get into a rhythm with movement

 ✅ Stay hydrated

 ✅ Tune into what your gut reacts to

 ✅ Rest when you need it – your digestion needs it too

Consistency beats perfection. Always.