If you are trying to lose weight and changing your diet this will sound familiar. Inevitably you will experience bloating and constipation at some point on any diet whether that is Slimming World, WW, Noom, Second Nature or something else. These tips should help you to look at the causes of bloating and what you can do to overcome a bloated stomach.

Lady with bloated tummy holding her hands on the bloating

Anyone who has battled abdominal gas knows how uncomfortable and sluggish the condition can make you feel. Abdominal gas, also known as bloating, is not only uncomfortable but is also embarrassing.

Typically, bloating occurs after eating too much food or too much of certain foods that cause intestinal problems.

Causes of diet bloating

Bloating is caused by certain foods, drinks, and even artificial sweeteners. A bloated stomach is uncomfortable and can usually be easily resolved.

Unabsorbed food

Foods failing to get absorbed properly is one of the main causes of bloating. This is usually due to using artificial sweeteners such as Sorbitol which is found in sugar-free gum and other products.

If you are cutting out sugar to lose weight just be mindful of how much sweetener you have and if this is causing an issue see if you can reduce that more.

Dairy products

Milk lactose is another food that some people are unable to digest, causing bloating.

It is usually recommended not to remove something like this from your diet however without medical advice so keep a food and symptoms diary and then make that appointment if needed.

Wheat intolerance

People with wheat intolerance aren’t able to completely digest wheat, which causes gas building up and fermentation. Again this is something you should always have checked by your family doctor.

If you can, keep eating the wheat-based foods until you have the tests as otherwise, they are unlikely to show a problem.


The sugar found in fruit can cause digestive problems and a bloated stomach. Some desserts made with products containing too much lactose can cause bloating. Also, sugar in alcohol can cause bloating.

When choosing snacks for example just be mindful of this and enjoy things like vegetable sticks and low-fat hummus, not just fruit.

Carbonated drinks

Carbonated beverages can cause bloating because of carbon dioxide bubbles. This can lead to gas-forming.

Sipping with a straw causes even more air to enter the digestive tract. Drinking less carbonated drinks and more water can easily resolve this.


Aerophagia is bloating experienced by women having their menstrual periods.

There are so many issues you can have when following a diet on your period but don’t let a bloated stomach put you off.

Digestive imbalances

Some of the underlying reasons for bloating may include low digestive enzymes, stomach acid, stress, poor gut mobility, and food intolerances.

This, again, is something to speak to your GP about.

Bloating triggers personal to you

Some people find different foods trigger them such as onions and garlic, beans and lentils or brassica vegetables like Brussel sprouts, cabbage and broccoli.

If you find a specific trigger for you then it is a good idea to limit it in your diet and see if that helps before speaking to a nutritionist or doctor.

Lady with bloated stomach holding her tummy

Tips for Controlling Diet Bloating

Bloating can be controlled by adjusting a diet and making some lifestyle changes.

These are things worth trying before seeking the advice of your doctor as they can resolve the pain quickly.

Drink more water

Drinking water flushes out toxins. Grapefruit fruit also serves as a natural diuretic, helping to control bloating.

Do be careful with grapefruit juice however as it should never be drunk with some medicines.

Eat more fruits and vegetables

While fruits and vegetables flush out your system, carbohydrates absorb water as they contain more water.

I really recommend melon and cucumber for this but have a look at all the healthiest vegetables and see which you can increase to reduce diet bloating.

Eat more fibre

Fibre adds bulk, eating more of it helps food travel through the intestines quicker, avoiding constipation.

A good way to get in more fibre is to start the day with bran cereal. There are a number of bran-based cereals you can enjoy to help with bloating. Alternatively, why not add flax seeds to oats for your breakfast?

Then continue snacking on other foods high in fibre throughout the day, such as dried apricots, blueberries, strawberries, and dried plums.

Remember though dried fruits are synned on Slimming World and may be counted on other diets.

However, don’t eat too much fibre too quickly as the body needs time to process added bulk. Increase it gradually and see if the bloating improves.


Besides increasing the body’s metabolic rate, exercise also flushes out your system.

If you are new to exercise or would like to try something different then check out my exercise guide for lots of ideas.

This is probably one of the easiest ways to relieve diet bloating and help you lose weight more effectively too so definitely worth trying!

Take calcium

Taking 1000 milligrams of calcium daily can help women relieve premenstrual bloating. However, don’t take calcium supplements containing carbonate or bicarbonate as they can cause gas, worsening bloating.

If you are a Slimming World follower, this means you must remember to have your healthy extra a choices but also eat foods naturally high in vitamin a.

Control sodium intake

Become a label reader, noting how much sodium is in a food product. Also, watch out for products such as soy sauce which is loaded with sodium. Avoid smoked, cured, and processed meats.

Reducing the salt you eat is easy and could make a big difference.

What if I still have bloating?

Finally, if nothing fails to bring relief, seek medical help. Although usually, diet bloating isn’t a life-threatening condition, it’s still important to take symptoms of bloating seriously.

For example, bloating can suggest an intestinal blockage caused by scar tissue resulting from prior surgeries, abdominal infections, certain medications, hernias, or an accumulation of waste in the intestines.

An even more serious concern is congestive heart failure, where the body fails to pump enough blood to other areas of the body, which is common among elderly people.

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