Prevention is not just about avoiding foods but also taking steps to actively improve the health of the gut. The good news is that there are certain changes you can make to stop bloating occurring as severely or as often.
Obviously your diet is crucial for a healthy gut: avoid eating junk food and eat at least five portions of vegetables a day – although it’s best to avoid fibres that are commonly associated with bloating, which are found in beans and cruciferous vegetables such as broccoli.
You should also try reducing the amount of red and processed meat, alcohol and saturated fat you consume, and avoid foods high in salt such as crisps as well as the amount of carbonated drinks you consume.
Exercise is critically important – an active lifestyle improves the function of the bowel. You should avoid taking unnecessary medicines such as a non-steroidal anti-inflammatory (NSAID), and if you smoke you really need to stop. Ensure you have enough vitamin D – you can ask your doctor to measure this.
There is some evidence that a probiotic may help, although it is not possible to recommend a specific brand or type. You can try a natural probiotic in the form of fermented foods such as kefir.