What to eat to help with feeling bloated


Go for little and often
Eat 5 small meals a day. This should prevent your metabolism from slowing down, making you feel less hungry so you snack less – which is also helpful if you are struggling with menopausal weight gain. Big meals can also make us feel, bloated, sluggish and gassy! 

Step off the gas
Certain foods may help reduce the amount of wind in your digestive system.

Probiotics are ‘friendly’ gut bacteria. To help boost yours, eat more: fermented dairy products such as kefir, yogurt and sour cream. If you are lactose intolerant; miso (fermented soybean paste), some soy drinks and soy based products. Ferment your own vegetables, cauliflower is great for gut health, or make your own sauerkraut. Get on trend and make your own gut-friendly pickles and fermented foods of the moment. Check out our recipes on How to Make Kimchi, Kombucha and Yucatán-Style Pickled Red Onions. Check out our post Why are fermented foods fab in menopause?

  • Mint, herbs and teas - peppermint, spearmint, ginger and fennel may help relieve painful wind. Try them in hot water for a fresh herbal drink. Green tea is a diuretic and may relieve bloating caused by fluid retention. 
  • Citrus fruits: contain vitamin C, and fibre but are composed mainly of water, which helps hydrate you and encourages the body to let go of excess fluid.
  • Cayenne pepper and black pepper, natural cures for bloating and wind, containing capsaicin, which increases digestive enzymes. Add to food or to a hot lemon and ginger drink in the morning. 
  • Bicarbonate of Soda (baking soda) - neutralises stomach acid and produces carbon dioxide encouraging you to burp, hopefully helping to relieve your bloating.

And some foods which may cause wind:

  • Vegetables: broccoli, cauliflower, onions, potatoes, cabbage, Brussels sprouts, peas (contain a type of sugar that is difficult to digest)
  • Legumes: beans and peas (you will eventually build up a tolerance)
  • Fruit: Pears, apples, peaches
  • Dairy: soft cheeses
  • Grains: oats, bran-type breakfast cereals, fluffy white wheat
  • Simple carbs: soft white foods; bread, pasta, cakes, pastry, bagels
  • Dried fruits: (full of fructose and fibre that can be hard to digest, causing cramps, gas build up and bloating)

Stay hydrated
Too much fluid on board? The obvious thing is not drink any more, right? Wrong! Not drinking actually makes fluid retention worse. Drink water throughout the day to encourage your body to flush out excess water and sodium. When you’ve got painful trapped wind, drinking a large glass of water may relieve it. For more info read our blog Good Hydrations

Write it down
Keeping a meal diary can help you identify trigger foods or situations such as grabbing food on the go. Some women also becoming lactose intolerance later in life. Try removing dairy from your diet for a period of time to see if your symptoms improve. Gradually reintroduce it and you’ll soon find your answer. There are plenty of lactose free substitutes available in most supermarkets.