Nutritionist-Approved Ways To Beat The Bloat This Summer

What Causes Bloating

Bloating is rarely caused by one food alone. It’s typically the result of a combination of factors – be it changes in routine and hydration levels to stress, travel and eating habits. During the summer, our routines naturally become less structured. We eat out more often, travel more frequently, experiment with different foods and sometimes neglect the basics like hydration and movement. Digestion can therefore feel a little more sluggish than usual. 

However, according to gut health specialist and author of The Everyday High Fibre Plan, Farzanah Nasser, bloating is often misunderstood. “One of the biggest misconceptions is that bloating automatically means something is wrong with digestion. In reality, a degree of bloating is completely normal, particularly after fibre-rich meals and it can be a sign that your gut bacteria are doing exactly what they're supposed to do.”

Rather than a single cause, bloating is most commonly linked to:

• Eating too quickly and swallowing excess air
• Stress, anxiety and poor sleep
• Low dietary diversity 
• Constipation or sluggish digestion
• Lack of physical activity
• Sudden increases in fibre intake
• Ultra-processed “health” snacks and protein bars
• Underlying digestive conditions, including IBS and SIBO
• Sugar alcohols (sorbitol, xylitol, maltitol) 
• Carbonated drinks

Why Certain Shortcuts Backfire

The most common triggers are rarely found in whole foods but in heavily processed “health” products that don’t always suit sensitive digestion. Registered nutritional therapist, Cara Shaw, flags that some of the most problematic products are those that are marketed as gut-friendly. “They can appear highly nutritious on the surface but still not be the right fit for everyone,” she explains. These are things like protein bars, fibre-fortified cereals and sugar-free sweets often contain ingredients such as inulin, chicory root fibre, FOS and sugar alcohols – all of which can trigger bloating. This doesn’t make them all unhealthy but it does make them highly individual in terms of tolerance. Digestive health is often more about finding what your body tolerates well than chasing the latest wellness trend.

Which Habits Make A Difference

• Eat regular meals where possible and avoid constantly grazing
• Slow down and chew properly
• Avoid eating on the go or while distracted
• Stay hydrated consistently throughout the day
• Increase fibre gradually
• Prioritise variety over restriction
• Include more cooked vegetables if raw foods feel hard to digest
• Add digestive herbs and spices to meals such as cumin, fennel, ginger and turmeric
• Consider beans in glass jars as these are often pre-soaked and many people find them easier to digest than canned varieties.

Bloating is rarely about one food or one fix – it’s usually the result of overlapping factors including routine, hydration, stress and overall dietary pattern. Gut health is built on variety, not individual foods.

The most effective approach is not restriction and analysing everything you eat but instead opting for diversity. Focus on a wholefood diet that contains plenty of fresh protein, fruit and vegetables and gut-friendly foods, supported by simple, well-tolerated supermarket staples. 

5 Things To Look Out For At The Supermarket…

1. Oats

Many breakfast cereals position themselves as high-protein or gut-friendly, however nutritionists often come back to the basics. Oats are naturally rich in beta-glucan fibre and offer a simple, well-tolerated foundation for breakfast, particularly when paired with berries, nuts or seeds. Digestive health is often built through consistency rather than chasing the latest wellness trend.

2. Fermented Foods

Ready-to-eat fermented foods like sauerkraut are an easy way to boost probiotic foods in your diet, adding both flavour and a broader range of beneficial bacteria to the plate. Kefir has become a staple in many nutritionists' fridges because of its naturally occurring live cultures and versatility. It’s easy to add to smoothies, breakfast bowls or can just be enjoyed on its own, offering a practical way to incorporate fermented foods into everyday meals without overcomplicating things. For those who avoid dairy, cultured coconut yoghurt  is a good option – top it with berries, nuts and seeds for a gut supporting breakfast or snack.

3. Kiwis

Kiwis are a bit of a wonder fruit when it comes to digestion, especially if you’re often constipated. An insider favourite among nutritionists, they contain a natural enzyme called actinidin, that along with fibre, help support digestive motility. A little trick is to leave the skin on if you are putting it in a smoothie for more fibre and antioxidants.  

4. Fresh Ginger

Fresh ginger has been used to support digestion for centuries and remains a staple recommendation among nutritionists today. Whether grated into dressings, added to cooking or steeped in hot water, it’s an easy ingredient to keep on hand. Combine a whole piece of ginger with coconut water and blend for a quick and easy ‘ginger shot’. As well as supporting the gut, it’s also anti-inflammatory. 

5. Peppermint Tea

Peppermint tea is often recommended for bloating as it can help relax the digestive muscles and eases gas and bloating. It remains one of the most widely recommended herbal teas for post-meal digestive support, especially after a heavy meal.

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