7 Days to Beat the Bloat

Bloating is more than just an uncomfortable sensation—it's a sign that your digestive system might be out of balance. Whether it's a short-term issue or a chronic concern, bloating can affect your daily life. Fortunately, with the right approach, you can begin to reduce bloating and restore digestive harmony.

Here we offer our simple 7-day plan to help you beat the bloat and feel lighter, healthier, and more comfortable.

 Day 1: Track Your Food and Symptoms

Start by keeping a food diary. Write down everything you eat and note when bloating or other digestive discomfort occurs. Remember, it might not be the last food you ate that’s causing the bloating—symptoms can arise hours later. Over time, you’ll notice patterns and identify potential food intolerances. Eating foods that your body struggles to digest can lead to fermentation in the intestines, causing gas and bloating. By identifying trigger foods, you’ll take the first step in alleviating your symptoms.

Day 2: Cut Out Processed Foods and Refined Carbs

Processed foods and refined carbohydrates—such as white bread, pastries, and pasta—can disrupt digestion and contribute to bloating. Instead, opt for a nutrient-dense Mediterranean-style diet. Incorporate at least five servings of vegetables and two servings of fruit each day, choosing from a wide variety of colours to ensure you're getting a range of antioxidants and nutrients. Focus on whole grains, legumes, and healthy fats like olive oil. Don’t forget to include oily fish like mackerel or sardines for their anti-inflammatory omega-3s.

Day 3: Boost Your Fibre Intake for Better Digestion

A healthy digestive system relies on regular bowel movements. Soluble fibre can help with this by forming a gel-like substance in the intestines that aids in moving food smoothly through the digestive tract. Psyllium husk and soaked flaxseeds are excellent sources of soluble fibre that also help remove toxins and excess hormones from the body. Add these to your meals to keep things moving and reduce bloating.

Day 4: Support Your Digestive Enzymes

As we age, our levels of stomach acid and digestive enzymes naturally decline, making it harder for the body to break down food properly. This can lead to undigested food fermenting in the gut, causing gas and bloating. Combat this by taking a tablespoon of organic, unfiltered apple cider vinegar in a small glass of water before meals. You can also boost digestion by incorporating more bitter foods into your diet, such as leafy greens like kale, rocket, and dandelion greens. These naturally stimulate digestive enzyme production.

Day 5: Practice Stress-Free Eating

Eating in a calm, relaxed environment is crucial for proper digestion. When you’re stressed, your body prioritises other functions over digestion, making it difficult to break down food efficiently. This can lead to bloating and discomfort. Set aside distractions during meals—turn off your phone, TV, and computer. If possible, eat by a window where you can relax and focus on your meal. Before eating, try a simple breathing exercise like box breathing (inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4). This will activate your body’s “rest and digest” mode, improving digestion.

Day 6: Increase Your Intake of Beneficial Bacteria

A healthy gut microbiome is key to reducing bloating. Harmful bacteria tend to produce more gas during the fermentation of undigested food than beneficial bacteria. Adding fermented foods to your diet can help balance your gut bacteria and reduce gas production. Try incorporating foods like live yoghurt, kefir, kombucha, kimchi, and sauerkraut into your meals to support a healthy microbiome and reduce bloating over time.

Day 7: Relax with Gentle Exercise and Mindfulness

Stress has a direct impact on digestion, which is why relaxation techniques are an essential part of managing bloating. Activities like yoga, meditation, deep breathing, and mindfulness exercises can all help to calm the nervous system and promote digestive health. In particular, yoga poses that stretch and twist the abdomen can relieve trapped gas and reduce bloating. Set aside time each day to unwind with a gentle yoga session or a short meditation, and you’ll see improvements in both your mood and digestion.

 By following this 7-day plan, you’ll not only reduce bloating but also improve your overall digestive health. Start small, pay attention to your body, and make these tips part of your daily routine for long-term relief.