Got Tummy Troubles? Here’s What to Do

If your gut is causing you grief, you should first speak to your doctor to rule out any medical issues. Once you’ve got the all clear, trial these simple nutrition strategies to help you feel more comfortable.

Digestive symptoms like gas and bloating are incredibly common and, while uncomfortable, are often linked to everyday habits such as how we eat, drink and manage our digestion. Understanding what’s happening in your gut, and making a few small changes, can help ease symptoms and improve comfort.

Passing wind is completely normal. In fact, most people pass gas around 15 times per day. Gas builds up in the digestive system as a result of digestion, swallowing air, or the breakdown of certain foods by gut bacteria.

Excess gas can be caused by:

• Swallowing too much air while eating or drinking
• Eating large amounts of fibre too quickly
• Food intolerances or sensitivities
• Carbonated (fizzy) drinks

While gas is normal, ongoing discomfort may be a sign that your gut needs a little extra support.

How to Reduce Gas and Discomfort

• Choose gentler legumes: Opt for well-rinsed, canned beans, chickpeas and lentils, which are often better tolerated than dried legumes.
• Adjust vegetable preparation: Brassica vegetables such as broccoli, cabbage, kale and Brussel sprouts may be easier to digest when lightly cooked rather than heavily cooked or eaten raw.
• Limit fizzy drinks: Carbonated beverages can increase air in the digestive tract, leading to bloating and discomfort.

Bloating is the sensation of your stomach feeling uncomfortably full, tight or stretched. It can occur for many reasons and may fluctuate throughout the day.

Common causes of bloating include:

• Constipation
• Food intolerances
• Irritable bowel syndrome (IBS)
• Eating too quickly or swallowing excess air

Identifying triggers and slowing down digestive processes can help reduce bloating over time.

How to Ease Bloating

• Swap fizzy drinks for still water: Adding cucumber, herbs or fruit can make plain water more appealing without the extra gas.
• Slow down at meals: Chew food thoroughly, eat mindfully and place your cutlery down between bites to reduce air intake.
• Eat in a calm environment: Avoid rushed or stressful meals, as these can increase swallowed air and disrupt digestion.

If symptoms such as gas, bloating, abdominal pain or changes in bowel habits persist despite dietary changes, it’s important to seek advice from a healthcare professional or dietitian.

Ongoing symptoms may indicate an underlying condition that requires personalised guidance.

Digestive discomfort doesn’t always require drastic changes. Often, small adjustments to how and what you eat can significantly improve how your gut feels. By eating mindfully, choosing gut-friendly foods and staying hydrated, you can support digestion and feel more comfortable day to day.

For personalised advice on digestive health, nutrition or lifestyle strategies, book a free consult and take the next step towards better gut health.