Managing Bloating and Gas: Nutrition Tips to Feel Better
Gas and bloating are common digestive complaints and while they’re not usually serious, they can be uncomfortable, frustrating, and sometimes even painful. The good news? A few practical food and lifestyle changes can help reduce symptoms and improve how you feel day to day.
Key Nutrition and Lifestyle Strategies
1. Increase Fibre Gradually and Stay Hydrated
Fibre supports healthy digestion, but increasing it too quickly can lead to more gas and bloating, especially if you're not drinking enough water. To help your gut adjust, add high-fibre foods gradually and be sure to drink enough fluid daily. See here for more on fibre and fluid.
2. Eat Slowly and Chew Thoroughly
Eating too fast or not chewing enough can lead to swallowed air and poor digestion. Try:
- Taking smaller bites
- Putting your utensils down between bite
- Eating in a calm environment when possible
3. Limit Swallowed Air (Aerophagia)
Swallowing extra air can lead to gas buildup and bloating. You can reduce this by:
- Avoiding gum and hard candy
- Drinking without a straw
- Cutting back on carbonated beverages like soda and sparkling water
4. Adjust Food Choices and Eating Patterns
If symptoms continue, try these strategies to ease digestion:
- Eat smaller, more frequent meals rather than large portions
- Avoid skipping meals, as an empty stomach can also worsen bloating
- Choose cooked vegetables instead of raw, which are often easier to digest
- Reduce frequency of consumption or limit portions of known gas-producing foods like: beans, lentils, broccoli, cauliflower, cabbage, onions and garlic
- If you are reluctant to reduce gassy foods you commonly have and love you can experiment with products that help digest foods that cause gas. Benogas is an example which you can find here
5. Track Your Triggers
Everyone’s gut is different. Keep a simple food and symptom journal to identify patterns. If a certain food causes bloating every time, try limiting it or replacing it with an alternative. See here for a Digestive Health Diary Template where you can track your symptoms to try and identify triggers and patterns.
Bottom Line
Occasional bloating and gas are a normal part of digestion, but persistent symptoms that affect your comfort and quality of life are not. The good news is that small, gradual changes to your eating habits can make a meaningful difference. It's about identifying patterns, adjusting your intake thoughtfully, and giving your digestive system time to adapt.
Further investigations with your doctor may be warranted if any of the following apply to you:
- feeling bloated for 3 weeks or more, or experience bloating more than 12 times a month
- you find it difficult to move or do daily activities because you’re bloated
- you have bloating along with being sick (persistent diarrhea, constipation, weight loss) or see blood in your stool
If you're ready to explore nutrition and lifestyle strategies that work for you, connect with your Constant Health Registered Dietitian for personalized support.