Undoing your jeans. Lying horizontally clutching a large hot water bottle. Feeling like you’re going to pop. Bloating puts us through our paces, doesn’t it?
Many struggle with functional bloating, meaning bloating not explained by an organic and more serious medical condition. It’s no secret that the issue is hugely frustrating. Not only does bloating cause discomfort, but it can also affect our confidence. If you have ever ditched the LBD you were planning to wear for your hot date for a pair of stretchy trousers, you’re not alone.
Women are more prone to develop functional bloating due to their hormonal physiology (aka the period bloat) but men can also encounter bloating. Those who suffer from various health conditions or lead an unhealthy lifestyle are more likely to bloat and, in turn, face unwanted aggravation at meal times.
What causes bloating?
According to gastroenterologist Dr Annalisa Crudeli: “Most of the time bloating is related to dietetic, physiological hormonal fluctuations, incorrect lifestyle and functional disorders like IBS, sometimes there might be serious underlying medical conditions causing abdominal bloating. It is therefore important to discuss all your symptoms with your doctor who might want to investigate you further in order to reach a correct diagnosis.”
Dr Crudeli notes some factors that contribute to functional bloating. These include:
- Eating processed and pre-prepared food
- Eating too much fibre
- Eating too much food containing fructose
- Too much alcohol
- Drinking fizzy drinks
- Not exercising enough
- Being constipated
- Physiological hormonal fluctuations during the menstrual cycle, perimenopause and menopause
- Underlying IBS eating too quickly
- Change in your normal routine
Regardless of what you think may have caused your bloating, it’s important to discuss your symptoms with your doctor in case they point to a more serious health issue. These conditions might include coeliac diseases, food intolerance, gastrointestinal or gynaecological malignancies, hypothyroidism (underactive thyroid) and diabetes.
Is it possible to debloat quickly?
No, sadly not. As much as we’d love for there to be some magic potion to depuff our tummies, that isn’t yet possible. However, there are a few things that can stop reducing bloating according to Dr Crudeli.
- Do not overload on fibre (25-30 grams per day max)
- Exercise daily to help your gut move and reinforce your abdominal muscles, yoga is very helpful too
- Avoid processed food, pre-packed food and delivery food as much as possible
- Eat slowly
- Limit your fruit portions to 2-3 per day
- Keep your bowel habits regular and avoid constipation
- Do not exceed with alcohol and keep your alcohol intake to the lowest possible (max 1-2 units per week)
- Avoid fizzy drinks
- Do not over-hydrate to avoid fluid retention (30 mls of water/clear fluids per kg of body weight)
- Herbal teas, especially peppermint tea or capsules, can help with soothing your gut
Without further ado, discover ES Best’s top products to help reduce bloating whether you're heading out or staying in.
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Clipper Organic Peppermint Tea Bags
Organic peppermint tea is a good post-meal soother for coeliac and IBS symptoms. Clipper’s organic, fair-trade peppermint infusion is housed in bleach-free tea bags and delivers a crisp, refreshing taste which doesn’t overwhelm the senses.
Buy now £9.75, Amazon
Pukka Organic Three Ginger Tea 20 Tea Bags
Pukka tea may look good on the kitchen counter, but it tastes even better. Aside from peppermint tea, another brilliant post-meal soother is ginger. This triple-whammy organic blend of ginger, turmeric and galangal is ethically sourced and housed in compostable bags. Expect a sinus-clearing, brain-boosting de-bloater with this powerful mix.
Buy now £4.75, Holland & Barrett
Boots Naturals Peppermint 60 Capsules
Peppermint capsules will help to soothe the gut if it’s feeling fragile. Support your digestive system and keep a jar of capsules close by in case any bloating occurs. Suitable for age 12+ and free from artificial colours and preservatives.
Buy now £7.00, Boots
The Nue Co DEBLOAT+
Best for: Bloating and GORD
The Nue Co has come up with a means to combat chronic bloating, gas, heartburn, indigestion and other symptoms associated with IBS - and fast. Cruelty-free, non-toxic and non-GMO, these capsules are made from a blend of multiple enzymes, liquorice root extract, as well as organic cinnamon, ginger and turmeric powders.
Though certainly pretty to look at, the DEBLOAT+ supplements walk the walk too. With over 70 reviews on the brand’s website heralding the success of these tiny, all-natural pills – their anti-inflammatory properties are clearly very real.
The 17 digestive enzymes packed into these supplements help to break down food and relieve IBS symptoms, particularly following the consumption of carbohydrates. Meanwhile, the trio of organic powders mentioned above are known for their anti-inflammatory properties.
Moreover, according to the brand, Liquorice root has been used for centuries in Ayurvedic medicine, where it is believed to pacify “altered pitta”, reduce heartburn and heal ulcers. Sign us up.
Buy now £40.00, Cult Beauty
JSHealth Detox + Debloat Formula
Aussie label JSHealth was founded by clinical nutritionist and health author Jessica Sepel to offer well-being support through the wonderful world of vitamins. Each of the Detox + Debloat capsules contains a megamix of fennel seeds to aid healthy digestion and terrific antioxidant-rich turmeric to supports liver function. It comes as a one-month supply to enhances the body’s natural detoxification process.
Buy now £31.99, JSHealth
Wild Dose A Dose For Bloating
These handy pills are met with a steady stream of five-star reviews. Designed to soothe bloating and provide gas relief, these playfully packaged supplements can be used daily to reduce the uncomfortable side effects of eating from occurring. Packed with two billion probiotics, seven digestive enzymes and seven plant extracts, A Dose For Bloating is set to settle your stomach in no time.
Buy now £10.00, Wild Dose
HUM Nutrition Flatter Me Healthy Digestion Supplement
Featuring 60 capsules to last you 30 days, HUM’s Nutrition Flatter Me Healthy Digestion Supplement is designed to supplement the enzyme levels within the body to improve digestion and break down stubborn foods. Enjoy a bloat-free dinner date thanks to the combination of 18 enzymes, plus the addition of ginger, fennel and peppermint to support your gut health.
Buy now £27.25, Cult Beauty
ARTAH G.I. Fix supplements
Enriched with probiotics and Western botanicals, Artah’s widely-loved supplements have been carefully designed to reduce bloating so you can make the most of hot dates or dinner with the girls without pain or discomfort. In the long term, the product will stabilise your digestive health and help you regain your confidence around food.
Buy now, Selfridges
The White Company Super Soft Faux Fur Hot Water Bottle
Providing a double whammy of heat and warmth, this bottle is ideal for soothing achy tums. Just imagine snuggling up with this heated-up faux fur design.
Buy now £35.00, The White Company
Sweaty Betty Supergrip Align Yoga Mat
Size: L183cm x W68cm x D0.5cm
As far as fitness mats go, you can’t deny that this is an attractive one. But the design isn’t just for aesthetic purposes. The pattern indicates where you place yourself to improve balance and posture.
The mat itself is crafted from a grippy rubber blend with a 5mm thickness that makes it a supportive and stable padding for Pilates but also for barre and yoga, even hot yoga. It comes in the Wisteria Purple shade pictured, Glow Pink or Black but is quite heavy, at 3kg, so is not one for travel.
The benefits of low-impact sports like Pilates and yoga are wide-ranging but did you know they can help relieve IBS symptoms for those with sensitive stomachs?
Buy now £65.00, Sweaty Betty
The Gut Diary
Keep track of what food items make you bloat and which don’t with The Gut Diary. Available in a pretty pink and red colourway, the six-week diary will help you to better understand your body. Track your meals, bowel movement, mood and more by noting down what you consume each day and identify patterns in your gut-related bodily functions.
Buy now £10.00, The Gut Stuff
Soma Glass Water Bottle
Stay hydrated! Helping you do your bit to reduce your carbon footprint, this Soma bottle has got you covered. It is crafted from shatter-resistant glass that is hard-wearing but also recyclable. There is a silicone case to help protect it from knocks and bumps and it is fitted with a bamboo cap that is also leakproof. The wide-mouth design will allow you to fill with ice to keep your beverage chilled.
Buy now £24.95, Amazon
HelloFresh
Time to ply yourself with fresh goodness. When there's more on your plate than thinking about what to have for dinner, take one thing off your to-do list with HelloFresh. One of the UK's best-known recipe boxes, there are options galore to add to your weekly rotation. Recipe categories span Mostly Meat, Veggie, Family, Quick Cook, Calorie Smart and Pescatarian, covering most bases. Choose boxes for 2 - 4 people with 3 - 5 ingredients and recipes in each, giving you flexibility if you fancy dining out of a takeaway in the week. Subscribe now for 60 per cent off your first box, 25 per cent off the next two months, plus a host of free gifts.
Meals from £3.15 per person.
Buy now, HelloFresh
M&S The Cotton Rich Cuffed Joggers
Not so much a remedy, but certainly a much-needed comfort. A squidgy pair of joggers will take the pressure off your waistband and allow you to relax while you nurse a bloated stomach.
Buy now £19.50, M&S
