Simple Tips To Reduce Bloating
- , by We Feed You Author
- 6 min reading time
Bloating is one of the most common digestive complaints - that uncomfortable feeling of fullness, tightness or distension in your stomach that can make even a good day feel sluggish. While occasional bloating is normal, frequent or painful bloating can be a sign your gut needs some extra care and attention.
The good news? With a few simple dietary and lifestyle changes, you can often feel a noticeable difference in just a few days.
Lets look at why bloating happens, practical tips to reduce it, and how We Feed You’s Low FODMAP meals can help you eat with confidence and comfort.
It is very important to note that if you experience ongoing bloating, abdominal pain, or other digestive symptoms, speak with your doctor as persistent bloating or gut discomfort may be a sign of an underlying health condition that requires professional assessment and care.
Why Does Bloating Typically Happen?
Bloating can occur for a number of reasons - from swallowing air while eating too quickly, to fluid retention, hormonal changes or digestive sensitivities.
However, one of the most common causes is excess fermentation of poorly digested carbohydrates in the gut - known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols).
For people with Irritable Bowel Syndrome (IBS) or other gut sensitivities, FODMAPs can trigger symptoms like:
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Bloating and distension
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Abdominal discomfort or cramping
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Excess gas and wind
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Irregular bowel habits
Reducing FODMAP intake can often provide significant relief - and this is where a Low FODMAP diet, guided by a qualified dietitian, can make a real difference.
Tips to Reduce Bloating
Here are a few strategies that may be helpful to calm your gut and reduce bloating:
1. Identify and Limit High FODMAP Foods
Common triggers include onion, garlic, apples, honey, lentils, and wheat-based products. You don’t have to avoid them forever - but a temporary reduction under dietitian guidance can help you identify your personal triggers.
Onion and garlic for example are two of the main triggers for people with IBS and is why we have a dedicated range of onion and garlic free meals.
2. Eat Smaller, Slower Meals
Large meals or eating too quickly can cause you to swallow excess air, leading to bloating. Try smaller meals and eat mindfully - chew well and take your time.
3. Stay Hydrated
Water supports digestion and helps your gut process fibre efficiently. Aim for at least 6–8 glasses a day, especially if you’re increasing your fibre intake.
4. Manage Stress
The gut and brain are closely connected. Stress can increase gut sensitivity and slow digestion. Regular movement, deep breathing, meditation or gentle yoga can all support better gut function.
5. Choose Low FODMAP, Balanced Meals
Eating well shouldn’t feel restrictive. Low FODMAP meals made with whole, balanced ingredients can help reduce bloating while nourishing your body.
Why the Low FODMAP Diet Can Be Difficult to Navigate
The Low FODMAP diet can be life-changing for people with IBS or sensitive digestion, but it’s also notoriously complex to follow. Many everyday foods, like onion, garlic, apples, legumes, and certain dairy products contain FODMAPs, and their tolerance levels can vary from person to person. This means it’s not simply a matter of cutting out all high FODMAP foods; it’s about carefully identifying your individual triggers and then gradually reintroducing foods in a structured way. Without professional guidance from an Accredited Practising Dietitian, it’s easy to restrict too much, miss out on important nutrients, or misinterpret symptoms.
How We Feed You’s Low FODMAP Meals Can Help
Having access to Low FODMAP meals, like those from We Feed You, can take the stress out of eating whilst also help to provide balanced, gut-friendly options you can trust while you focus on feeling your best.
Each meal is:
- Handmade locally with thoughtfully sourced ingredients
- Certified Low FODMAP by Monash University - the global leader in FODMAP research
- Balanced for gut health, with plenty of fibre, protein and nourishing wholefoods
- Designed by chefs and reviewed by dietitians to ensure compliance with the Low FODMAP diet.
Our Low FODMAP range includes delicious, comforting options like:
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Pesto Chicken with Roast Vegetables – fresh, balanced, and full of flavour
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Sticky Date Pudding – a Low FODMAP, gluten-free dessert that’s pure comfort
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Beef Cottage Pie with chat Potatoes – hearty, wholesome and gentle on the gut
Whether you’re managing IBS, sensitive digestion or simply want to support your gut microbiome, We Feed You makes it easy to eat well without the worry.
The Takeaway
Bloating is common, but it doesn’t have to be part of your daily life. By eating mindfully, reducing high-FODMAP foods and choosing balanced, Low FODMAP meals, you can support your gut health, feel lighter, and enjoy food again.
If you’re ready to experience the benefits of a Low FODMAP lifestyle, without the prep or stress - explore our full range of dietitian-approved, chef-prepared Low FODMAP meals at www.wefeedyou.com.au.
⚠️ Important Disclaimer
This article is intended for general information only and does not replace personalised medical or dietary advice.
If you experience ongoing bloating, abdominal pain, or other digestive symptoms, it’s important to speak with your doctor or an Accredited Practising Dietitian. Persistent bloating or gut discomfort may be a sign of an underlying health condition that requires professional assessment and care.