Your gut isn’t just a tube where food disappears – it’s the control centre of your body. It digests, absorbs, eliminates and even talks to your brain via the gut–brain axis. When it’s working well, you feel lighter, energised and regular. When it’s not? You’re Googling things like “why am I so bloated I look pregnant” or “how to remove gas from stomach instantly home remedies”. 

A healthy gut helps with: 

Get it wrong, and the effects can be obvious: a bloated stomach, flatulence, excessive burping, constipation, even sulphur burps. 

'Gut health truly sits at the centre of whole-body wellbeing,’ explains our Head of Nutrition, Laura Jennings Registered Associate Nutritionist ANutr MSc BSc. ‘The microbiome doesn’t just affect digestion, it plays a key role in energy, hormones, immunity, skin and even mood. When symptoms like ongoing bloating or abdominal distension appear, it’s often the body’s way of signaling that something is out of balance. These issues are frequently tied to knock-on effects like low energy or low mood, which is why getting to the root cause of the gut problem is so important.’

Probiotics are the live bacteria (the good ones) that support your microbiome. They help balance gut flora, reduce bloating, and ease constipation. They’re abundant in foods like probiotic yoghurt, kefir and sauerkraut. 

Prebiotics are the fibres that feed those good bacteria. Garlic, onions, bananas and chicory root are classics that aid a resilient gut. (Note: they can cause gas in some sensitive individuals – so keep track).  

Together, they’re like the ultimate double act: probiotics populate, prebiotics nourish. 

'Probiotics don’t just sit in the gut, they interact with the immune system, produce beneficial compounds, and help keep harmful bacteria in check,’ explains Laura. ‘I usually recommend starting with fermented foods like yoghurt, kefir, kimchi, or miso to boost your probiotic intake. But in certain situations, for example, IBS or after a course of antibiotics, a targeted probiotic supplement can be really beneficial.’ 

‘Just as important, though, are prebiotics. Fibres like inulin are often overlooked, perhaps because plant compounds don’t seem as exciting as live bacteria, but they’re just as crucial. They act as the fuel for probiotics, allowing them to survive, multiply, and ultimately build long-term gut resilience,’ adds Laura. 

Constipation often comes down to something surprisingly simple: dehydration. Without enough water, stools get hard, slow and uncomfortable to pass. Hydrating foods (like leafy greens and watermelon) plus plain water can help massively. 

Add in electrolyte-rich options (potassium foods like bananas or avocados) and you’re giving your intestines the hydration they need. 

Even if you’re on the best fibre diet, without water you’ll still struggle. Fibre + fluid = smoother digestion, less abdominal distension, and better poos. 

'Hydration plays a direct role in stool consistency because water binds with fibre in the gut, softening stools and making them easier to pass,’ explains Laura. ‘I often see women underestimate their fluid needs, particularly during times of hormonal change when fluid balance can fluctuate. Medications, such as, the contraceptive pill or certain acne treatments can also have a drying effect, which makes it even more important to stay on top of water intake to keep digestion moving comfortably.’ 

Stress doesn’t just give you a headache – it can tie your stomach in knots. Cortisol affects digestion, slows down the intestines, and can trigger bloating, trapped gas and constipation. 

Add hormonal shifts into the mix (hormonal belly, anyone?), and you’ve got a recipe for flare-ups: bloated stomach, cramps, and the uncomfortable feeling of “why am I so bloated I look pregnant”. 

Stress management tools – breathwork, light exercise, even a heating pad for cramps or a warm compress – can help soothe not just the mind, but the gut. 

'The gut and brain are closely connected via the gut–brain axis,’ explains Laura. ‘Stress ramps up cortisol, which can reduce microbiome diversity, slow digestion, disrupt gut motility and worsen bloating and discomfort. Managing stress isn’t just vital for mental wellbeing, it also keeps your digestive system functioning smoothly.’ 

Movement matters. Exercise helps relieve constipation, reduce bloating and shift trapped air gas. It’s not about running marathons – even walking after meals helps food move through the GI tract. 

Gentle yoga poses can relieve bloating fast, and abdominal massage combined with a hot compress can ease distended stomach discomfort. 

The goal isn’t just to exhaust yourself at a HITT class – it’s sometimes gentle, regular movement that keeps your intestines in motion, prevents bloated stomach episodes, and helps with regularity. 

'Movement supports digestion by boosting blood flow to the digestive organs and enhancing gut motility, helping food move efficiently through the intestines,’ explains Laura. ‘Even small daily activities like a short walk or gentle yoga can be a genuine game changer for gut health and reducing bloating.’ 

'WE ARE. REGULAR. works best as part of a healthy routine because its blend of ingredients targets multiple aspects of gut health simultaneously,’ explains Laura. ‘Multi-ingredient formulas are often more effective than single-ingredient remedies, as they support digestion, enhance nutrient absorption, reduce bloating and nourish the microbiome all at once, creating long-term, sustainable results.’