Most people are familiar with the unpleasant feeling of bloating.
It often occurs after a heavy meal, prior to and during menstruation, or because of excess gas in the gut. But less often it can be a symptom of an underlying health condition.
Bloating is when your tummy feels full and uncomfortable, and there are a number of things you can do to ease your discomfort.
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ZOE, the health science company which is also behind the world's largest covid study, says adding fermented foods or probiotic supplements to your diet, reducing the amount of salt you eat, and looking out for foods you find hard to digest could all help to prevent bloating.
Its researchers looked at 43 different studies involving people with IBS who tried probiotic supplements. They found that probiotics were an effective treatment for symptoms including bloating, abdominal pain, and flatulence.
ZOE also recommends looking out for trigger foods. These are often plant foods such as lentils, broccoli and certain fibres. These are usually otherwise-healthy foods, and it's worth keeping a food diary to help identify any foods that may affect your gut.
Bloating may also be caused by constipation, so it can be useful to keep a diary of your bowel movements.
When it comes to getting rid of a bloated tummy, moving after you eat, drinking plenty of water, and taking peppermint oil are proven to be effective. Gentle movement such as walking and yoga are said to help digestion.
While bloating is common, it can sometimes be caused by something more serious. frequent bloating may be caused by a condition such as a food intolerance, coeliac disease or irritable bowel syndrome (IBS). Sometimes bloating that does not go away can be a sign of something more serious, such as ovarian cancer.
You should see a GP if you've been bloated for three weeks or more, or if you feel bloated regularly (more than 12 times a month).
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