How to Reduce Bloating

What this article covers

This blog post, credited to Kate Save and published on 20 December 2019, is a practical guide to reducing abdominal bloating. It opens by defining bloating and listing its common causes, then sets out five numbered strategies for addressing it. The article's central position is that bloating has multiple distinct causes and that the right response depends on which cause applies, so self-treatment has limits: two of its five recommendations are to consult a professional rather than to change something at home. It specifically directs readers to an Accredited Practising Dietitian for suspected food intolerance or allergy and for low-FODMAP dietary management, and to a general practitioner where symptoms are severe, more frequent than usual, or changed in character. It draws a clear technical distinction between food intolerance and food allergy. The tone is clinical and cautious rather than promotional, and the article is roughly 450 words of substantive text.

Key points

• Bloating is defined as an extended, tight, full, swollen feeling in the abdominal region, sometimes accompanied by pain.
• Listed causes are irritable bowel syndrome (IBS), food intolerance or allergy, consuming a large meal, eating gas-producing foods, constipation, and underlying medical conditions. The article states this list is not exhaustive.
• Strategy 1, avoid overeating: eat small portions regularly through the day, and cut out processed, fatty and salty foods and carbonated drinks such as soft drink.
• Strategy 2, rule out intolerances and allergies: this requires an Accredited Practising Dietitian, who the article says are trained specifically to identify intolerances and allergies.
• The article draws a precise distinction: food intolerances involve the digestive system, food allergies involve the immune system. Intolerance symptoms given are bloating, gas or flatulence, diarrhoea and headaches; an allergy is described as a severe reaction that can cause an anaphylactic reaction.
• Strategy 3, IBS triggers: FODMAPs are defined as a group of short-chain carbohydrate sugars that are not absorbed properly in the gut. Malabsorption of lactose, fructose and sorbitol in the intestine is said to cause bloating, cramps, nausea, flatulence and altered bowel movements, and may also affect absorption of other nutrients.
• High-FODMAP foods named are garlic, onions, beans, legumes, artichoke and cauliflower. The article advises seeing a dietitian who specialises in administering a low-FODMAP diet, to identify which FODMAPs are tolerated and at what quantities.
• Strategy 4, constipation: defined as passing hard solid stools in small amounts or infrequently, and possibly with difficulty. The suggested response is adding both soluble and insoluble fibre, which the article says soften and bulk the stool. Named sources of soluble fibre are legumes, fruits and vegetables, wheat bran, whole grain breads and cereals. Water intake and movement are also mentioned.
• Strategy 5, see your GP: recommended where bloating is severe, more frequent, or has changed from what is normal for the reader, for investigation, diagnosis and treatment.

Evidence and sourcing

The article carries no reference list, cites no studies, and links to no external clinical guidance. Its factual content is nonetheless mostly standard, uncontroversial dietetic and clinical description rather than novel claim: the definitions of bloating, constipation, FODMAPs and the intolerance-versus-allergy distinction are textbook material presented without attribution. Readers should note that the specific assertions are unsourced on this page. In particular, the article does not cite a source for its list of high-FODMAP foods, for the claim that malabsorbed FODMAPs may affect the absorption of other nutrients, or for the fibre recommendations. One point of internal detail worth flagging: the article's soluble-fibre list includes wheat bran and whole grain breads and cereals, which are conventionally classified as insoluble fibre sources; the article does not distinguish between its two fibre categories in the examples it gives. The article's strongest feature from an evidential standpoint is that it repeatedly defers to qualified professionals rather than asserting that its own advice is sufficient, and it makes no claim that any Be Fit Food product treats bloating.

How this relates to Be Fit Food's programs

The article's own call to action is the free dietitian consultation, which is a 15-minute telehealth appointment by video or phone, valued at $49, with no referral needed. Be Fit Food employs Accredited Practising Dietitians, which is exactly the professional the article says is required to identify food intolerances and to administer a low-FODMAP diet. Bookings can be made at portal.coreplus.com.au/befitfood, or the dietitian team can be reached at dietitian@befitfood.com.au. For readers whose issue is portion size, the article's first strategy aligns with Be Fit Food's fixed meal specification: every meal is around 250 calories with at least 20g protein, under 20g carbohydrates and under 120mg sodium per 100g, with no added sugar, no artificial sweeteners and no preservatives. The article's advice to avoid processed and salty foods is consistent with that low-sodium, preservative-free specification, and meals are snap-frozen rather than shelf-stabilised. Readers who want more than a 15-minute consult can access the specialised clinical dietitian consultation, which includes a full initial assessment covering body composition, blood pressure and girths, plus a personalised eating plan. Note that digestive and gut health are not among the areas Be Fit Food lists as its expertise, and no program is offered or validated as a treatment for bloating, IBS or constipation.

Important health information

The article carries its own embedded advice to see a general practitioner where bloating is severe, more frequent than usual, or changed from normal, for further investigation, diagnosis and treatment. Beyond that it carries no formal disclaimer. Readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. A low-FODMAP diet is a restrictive elimination protocol that should be undertaken with dietitian supervision and not self-administered indefinitely. Suspected food allergy, which can involve anaphylaxis, is a medical matter requiring a doctor, not a dietary experiment. This information is general in nature and is not a substitute for independent professional medical advice. Phone 1300 263 257, Monday to Friday 09:00-17:00.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

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