Feeling bloated and sluggish? You're not alone. Whether it's from a few days eating out of routine or you haven’t been feeling yourself, bloating can leave you feeling uncomfortable. The good news is there are simple, effective ways to support your gut and start feeling your best from the inside out.
What Causes Bloating?
Before we dive into the remedies, let's try to understand the source. Bloating can be caused by a variety of factors, from overindulging in rich and fatty foods to swallowing excess air while savouring those rich meals. Many people who experience bloating also experience abdominal distension: another way of saying you can no longer zip up your very favourite jeans that used to fit you so well.
Ways to Help Relieve Bloating
The good news is, there are simple, fulfilling, and delicious ways to restore harmony to your digestive system. Supporting your gut doesn’t require an overhaul. Small daily shifts can make a big difference.
Get Moving – Exercise for Gut Health
First, move around! Scientific research consistently underlines the transformative power of exercise in alleviating bloating. Engaging in physical activity not only enhances overall digestion; it also stimulates the muscles in the gastrointestinal tract, which encourages the passage of food. Moreover, regular exercise promotes optimal bowel function and prevents constipation, which is a common contributor to abdominal discomfort. Studies suggest that even moderate activities, such as walking or stretching, can significantly enhance gut motility and reduce bloating. So, consider lacing up your sneakers or rolling out the yoga mat for a way to feel better, faster.
Sip Smart – Green Tea and Lemon Water
Start your day with a cup of warm water and freshly squeezed lemon. Research shows this can help to cleanse the digestive tract and encourage elimination. Packed with antioxidants, green tea can help ease digestion and reduce bloating. Green tea contains polyphenols, particularly catechins, known for their anti-inflammatory and digestive benefits. These compounds may help soothe the gastrointestinal tract and possibly reduce bloating by minimising inflammation. Not only do these two beverages provide you with a hydrating and flavourful alternative to sugary drinks; they also harness the power of natural compounds, helping you reset and feel rebalanced after overindulging.
Apple Cider Vinegar for Bloating
Apple cider vinegar may also help to alleviate bloating; in fact, anecdotal evidence that suggests apple cider vinegar is an effective natural remedy to many digestive issues by possibly reducing blood sugar levels and the likelihood of fluctuations that can contribute to digestive discomfort. So, consider mixing a tablespoon of apple cider vinegar with warm water and drink it before meals.
What to Eat When You’re Bloated or Constipated
Fibre-rich foods are your best allies when battling constipation and bloating. Incorporate fruits such as berries, kiwi, and oranges, along with vegetables like broccoli and spinach. Whole grains, nuts, and seeds are also excellent choices. Soluble fibre, found in foods such as oats, beans and fruits, absorbs water and forms a gel-like substance in the digestive tract. This not only softens stool, preventing constipation; it also promotes the growth of beneficial gut bacteria. A variety of fibre-rich foods into your diet not only supports digestive regularity; it also promotes overall gastrointestinal well-being.
Probiotics: Your Gut’s Best Friend
One of the most powerful ways to support your gut is with probiotics — beneficial bacteria that help maintain a healthy digestive balance. Research suggests certain probiotic strains can reduce gas, ease bloating, and promote regular bowel movements.
Final Tips for a Gut-Friendly Reset
Slow down while eating to minimise air intake.
Reduce excess salt, sugar, and processed foods.
Stay hydrated throughout the day.
Avoid skipping meals — consistent eating supports gut rhythm.
With a few mindful choices and the support of gut-loving habits, you can feel lighter, more energised, and ready to take on the year with confidence.
Support your gut health daily with BioGaia Gastrus Pure Action – our clinically shown probiotic designed to help reduce bloating and support digestive wellness.
