How to Reduce Bloating: A Practical Guide

Bloating covers two different experiences that often get one name: gas and pressure in the gut, and fluid sitting in the tissue. They respond to different things, so it is worth working out which one you have.

If it is digestive

• Notice timing — digestive bloating usually follows a meal within a couple of hours.
• Eat more slowly; swallowed air is a bigger contributor than most people expect.
• Keep a rough note of which foods precede it, rather than cutting things at random.
• Walk for ten minutes after eating.

If it is fluid

• Look for puffiness elsewhere — fingers, ankles, face.
• Check yesterday’s salt and alcohol.
• Move regularly across the day rather than in one block.
• Drink steadily.