Bloated Stomach? 6 Expert-Backed Ways to Reduce Bloating

Bloating is an uncomfortable and often frustrating issue that affects digestion, making you feel sluggish and uneasy. It can be triggered by poor diet, gut imbalances, stress, or even the way you eat.

Fortunately, small lifestyle changes can make a big difference. Here are six expert-backed strategies to reduce bloating and support gut health.

1. Balance Your Gut Bacteria with Synbiotics

Your gut is home to trillions of bacteria, and maintaining a healthy balance is essential for digestion. Probiotics introduce beneficial bacteria, while prebiotics provide the fuel they need to thrive.

A synbiotic supplement—which combines both probiotics and prebiotics—can help restore gut balance, improve digestion, and minimise bloating. Consider a high-quality synbiotic gut health supplement to support a healthier microbi ome.

2. Watch Your Eating Habits

How you eat is just as important as what you eat when it comes to digestion. Eating too quickly or talking while chewing can lead to swallowing excess air, worsening bloating.

To prevent this:

✔️ Chew food thoroughly and eat at a slower pace.

✔️ Avoid excessive gum chewing, as it introduces unnecessary air into the gut.

✔️ Eat in a calm, relaxed environment to support digestion.

3. Avoid High-FODMAP Foods

Certain foods contain fermentable carbohydrates known as FODMAPs, which can trigger bloating and digestive discomfort. Common culprits include:

❌ Onions and garlic

❌ Beans and lentils

❌ Dairy products like milk and soft cheese

If you experience frequent bloating, try reducing high-FODMAP foods and observe how your body responds. Instead, opt for gut-friendly alternatives such as bananas, rice, and lean proteins.

4. Stay Hydrated with the Right Fluids

Proper hydration is essential for digestion and preventing water retention, both of which contribute to bloating.

💧 Water: Helps food move through your digestive system smoothly.

🍵 Herbal teas: Ginger, peppermint, and chamomile teas are known for their bloating-relief properties.

🚫 Avoid fizzy drinks & excess caffeine: Carbonated beverages and too much coffee can trap gas in your gut, worsening bloating.

5. Keep Moving – Gentle Exercise Helps

Physical activity promotes digestion and helps relieve bloating. Even light movement can encourage your gut to process food more efficiently.

🏃 Walking: A short walk after meals can prevent sluggish digestion.

🧘 Yoga & stretching: Certain poses help ease bloating by stimulating the digestive system.

🫁 Deep belly breathing: Can relax the stomach and reduce bloating discomfort.

6. Manage Stress for a Healthier Gut

Your gut and brain are closely connected, meaning stress can have a direct impact on digestion. Chronic stress can alter gut bacteria and slow digestion, leading to bloating.

To keep your gut happy:

🧘 Try mindfulness or meditation to reduce stress levels.

😴 Prioritise sleep—poor rest can disrupt gut function.

🌿 Consider natural supplements that support gut health and stress management.

Conclusion

Bloating doesn’t have to be a daily struggle. By making simple lifestyle adjustments—like improving gut health, eating mindfully, and staying hydrated—you can ease digestive discomfort.

For long-term gut support, Acti Health’s Synbiotic Gut Health Supplement offers a powerful blend of probiotics and prebiotics to promote better digestion and reduce bloating naturally.