I regularly suffer from bloating and wind - could changing my diet help?
Our expert says:
Gut discomfort such as bloating and wind are very common in the UK. If you suffer from any gut discomfort it is important that you see your doctor who can carry out any further investigations. Some more serious conditions have similar symptoms to those described above and need to be formally diagnosed to allow you to receive the most appropriate treatment.
If you have already done this and no cause has been identified there are still steps you can take to improve symptoms. Small dietary and lifestyle changes can make a real difference in reducing bloating and wind.
Whatever changes you make it is important to maintain a balanced, healthy diet. Try the following tips:
- Eat regular meals and don't be tempted to skip meals
- Take time to eat and try not to be distracted during meals
- Relax before and after your meals
- Eat slowly and chew all food well
- Eat when you are hungry and avoid very large meals
- Drink plenty of fluid throughout the day - aim for 8-10 cups a day (3-4 pints), especially water. Some drinks like tea, coffee, fizzy drinks and alcohol may worsen your symptoms so try alternatives like herbal tea, water & sugar free squash.
- Eat a balanced diet containing foods from all the major food groups
- Try basing your meals on more fresh ingredients and use fewer processed foods or ready meals.
- Take regular exercise and take time to relax.
- Stress can worsen GI discomfort so try to identify what makes you stressed and plan ways to avoid and mange these situations. Music, reading and exercise can all help alleviate stress.
More specific dietary changes can also be made depending on your individual symptoms. If further information is needed please contact us to arrange an appointment where we can assess your diet and symptoms and decide on a treatment plan appropriate for you.
Useful links
- How can a dietitian help me? — Healthy eating for the family
- How can a dietitian help me? — Irritable Bowel Syndrome (IBS)
- Clinic information
- Book an appointment with our dietitians
