Bloating Tips- why it happens and what to do for relief
We’ve all been there… you start your day feeling light and energised, then by evening your stomach feels swollen, tight, uncomfortable, and maybe even painful.
Bloating is one of the most common digestive complaints I see in clinic, and the important thing to know is this: it’s often more complex than “just eating too much.”
For many women, bloating is a sign that something deeper needs attention….whether that’s the gut microbiome, hormones, stress, or a combination of factors that haven’t been addressed.
When You Might Need Further Investigation…
Bloating can signal an underlying imbalance if it:
Happens daily, regardless of what you eat
Is painful, intense, or visibly changes your abdominal shape
Occurs alongside other symptoms such as constipation, diarrhoea, reflux or excessive gas
Appears with unexplained weight changes, low energy, or signs of nutrient deficiencies
Persists even when you’re eating simple, whole foods and avoiding common triggers
Worsens over time, instead of gradually improving
Disrupts your lifestyle, confidence, or relationship with food
These patterns are your body’s way of communicating that something isn’t quite right beneath the surface.
Why Bloating Happens
From a nutritional medicine perspective, bloating is rarely caused by a single factor. Instead, it can be linked to:
Gut dysbiosis – an imbalance of beneficial vs. pathogenic bacteria
Food intolerances or sensitivities (often secondary—not the root cause)
Constipation or slowed motility, leading to gas build-up
Stress & nervous system dysregulation, impacting digestion and enzyme output
Hormonal fluctuations, particularly around ovulation or the luteal phase
Low stomach acid or sluggish digestion, affecting how you break down food
SIBO (small intestinal bacterial overgrowth) or other microbial imbalances
Post-antibiotic changes, infections, or inflammation in the gut
Eating behaviours such as under-eating, rushing meals, or inconsistent intake
Understanding the cause matters, because each type of bloating requires a different plan.
Tips to get some relief
Slow down & breathe before meals
Taking 3–5 slow belly breaths activates the parasympathetic nervous system.
This improves stomach acid release, enzyme secretion, and motility — reducing bloating triggered by eating in a stressed state.
Prioritise bitter foods to support digestion
Add rocket, dandelion greens, lemon, or apple cider vinegar before meals.
Bitters stimulate digestive juices and bile flow, helping break down food more efficiently and easing that “heavy, puffy” feeling after eating.
Space your meals & avoid grazing
Leave 3–4 hours between meals to allow the migrating motor complex (MMC) to sweep the gut.
This reduces fermentation, gas build-up, and bloating, especially for women with IBS-type symptoms.
Gentle belly massage
Massaging your abdomen in a clockwise direction can help move gas through the intestines and encourage bowel movements.
Even 1–2 minutes after meals or before bed can relieve bloating and promote gut comfort.
Take a walk after meals
A gentle 10–15 minute walk after eating stimulates digestion and helps move gas through the intestines.
It’s a simple way to prevent bloating without intense exercise that can make it worse.
How Personalised Nutrition Can Help
This is where nutritional medicine becomes powerful. My work focuses on uncovering the root cause behind your bloating so we can create long-term relief, not just temporary fixes.
With personalised support, we can:
Identify what your body is reacting to—and why
Rebuild your digestive capacity (stomach acid, enzymes, motility)
Restore microbial balance and reduce inflammation
Support your nervous system so digestion feels safe again
Create a nutrition plan aligned with your lifestyle, hormones, and goals
Help you feel confident and comfortable in your body every day
Book a 1:1 consultation here