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Ways to banish bloating in a week

A woman holding her stomach due to bloating pains


Nutritional therapist reveals her simple 7 day formula

The list of what causes bloating is endless, but as nutritional therapist Natalie shows, there are a few simple things we can do to get rid if it

Getty Stomach ache

IBS, stress and consuming certain foods can lead to bloating

It might not be what you consider the most glamorous and attractive part of your body, but our guts have a lot on their plate.


As the gateway to our immune system they ward off nasties, and as part of our digestive system they mix our food with enzymes to break it down.

Important as they are though, they can cause us grief in the form of bloating and other, more embarrassing symptoms.

It's not just an aesthetic thing either, these symptoms can be a blow to our confidence and there are many possible causes for them - from IBS to stress to consuming certain foods - the list is endless.

With all things it may be that what works for one person may not work for another. But there are some steps you can take to see an improvement in a week and nutritional therapist Natalie Lamb has put together her definitive guide.

Day one

Start taking a multi-strain probiotic like Bio-Kult each day.

Probiotics have been shown in some studies to rebalance the gut flora, support the efficient digestion of food and regular healthy bowel movements.

Bloating is often due to an imbalance of gut microflora.

Bacteria and yeasts ferment undigested food, producing gases which can lead to excessive bloating and flatulence.

Beneficial bacteria, bifidobacteria in particular, do not produce much gas. In some people this may take seven days, for some many more.


Probiotics are said to be a big help


 Day two

Support digestive function - take some apple cider vinegar before each meal, chew your food well and start eating in a quite relaxed environment.

Try to prepare fresh food - the thought and smell of food can illicit the secretion of 30 per cent more stomach acid and 25 per cent of digestive enzymes.

Undigested food can lead to bloating so these natural techniques could be all you need!

For a little extra help, why not pop a D’Mix sachet in your handbag. This fusion of seed and herbs helps to break down food and eliminate bloating.

 Day three

Reduce simple sugars and refined carbohydrates that could cause more gas by preferred pathogenic bacteria fermentation and encourage the growth of fungi such as Candida .

Avoid processed products such as white pasta, breads and baked goods (cakes, biscuits, pastries).

Birthday cake

Processed foods and sweet treats can be bad news for our gut

 Day four

Start eating more fibre by trying to consume seven different portions of vegetables and salad each day to keep bowel movements regular.

The build-up of waste material in the colon can certainly cause bloating.

Getty Fibre

Fibre can assist with the build-up of waste in your gut

Soluble fibre from rolled oats, linseeds, ripe fruits and non-starchy vegetables (carrots, celery, bok choy, lettuce) may be the easiest to tolerate for those susceptible to bloating from vegetables.

Additionally the supplement psyllium husk fibre could be taken to help support healthy bowel movements, this type of fibre can be found in products such as Lepicol.

Day five

Try drinking cups of homemade bone stock or including it in soups and stews.


These are rich in the amino acid glutamine, essential to feed the cells lining our gut where final food digestion and absorption takes place.

Getty Red pepper and tomato soup garnished with fennel leaves

Red pepper and tomato soup garnished with fennel leaves

The gut lining takes three to five days to replenish so hopefully new cell growth will be nice and healthy by the time you go on holiday.

Read more: How to banish the misery of irritable bowel syndrome with 17 easy tips

 Day six

Soak legumes - leaving legumes to soak well overnight will ease their digestion if they cause you bloating.

December 1st: And Breathe.

And on the last day - breathe out and relax!

Read more: What do different stomach pains mean to your health? 

Day seven

Relax! Stress is known to reduce the levels of beneficial bacteria in the gut and can occur in many ways such as a busy lifestyle or lack of sleep.

Including some form of relaxation in the daily routine such as reading a book, yoga, meditation or taking a bath with lavender oil can only be of benefit.


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