Whether it is caused through food intolerances, diet or simply by how we eat our food, bloating is horrible to deal with. It’s uncomfortable, awkward and makes us feel really self- conscious too and if you’ve ever dealt with it yourself, you’ll know the many ways that bloating can impact on your life. So, if we are finding we’re bloating, what can we do to help our digestive health run more efficiently to reduce the bloat?*

It’s The Little changes

Making little changes is one of my main mantras in life, particularly when it comes to health. We shouldn’t ever rush into anything and make drastic changes, just small steps to adjust to becoming a healthier version of ourselves. If we are finding we are bloating, often people naturally assume they have a food intolerance, and even though this happens, it isn’t always the culprit. But as I mentioned sometimes it can be diet, how we eat or even from stress, so looking after both body and mind is very important in helping ease bloating issues.

However, that being said, if you do suspect it could be a food intolerance I strongly advise to seek guidance from your GP

Battling the Bloat

Unfortunately I am subject to the bloat now and again, (as I like to call it) my bubble baby! This is because mine tends to occur because of trapped wind. I found that things like eating spicy or rich food haven’t helped me, or when I have eaten far too quickly and not spent the time to eat at an appropriate speed! It can be such an uncomfortable and quite embarrassing situation to be in, and it often happens when you least expect it to.

My Bloat

I initially thought I had some kind of food intolerance, but I kept a food diary and soon realised my body didn’t like spicy meals but I wasn’t intolerant to anything. By tweaking my diet and beginning to look deeper at how I could realign the way my body functioned was my first step. My personal opinion i that bloating is just as much about mental health as it is about a diet. So what can we do about it?

My Little Changes

Rennie is a well-known company who provide a range of fast-acting, effective treatments that help to relieve heartburn and indigestion. They approached me to try out some of their little changes to help beat the bloat, which coming up to Christmas with all the food consumption I was happy to give them a go! I was going to be testing their active suggestions..

  • Yoga or Pilates

One of the Little Changes suggested was starting to do 20 minutes of Yoga or Pilates. Not only do these active practices promote good posture, but it also helps us breathe steadily too. Many people hold their breath during exercise which isn’t good because both the respiratory and digestive system work together. I had been thinking about doing more yoga and pilates anyway, but knowing it might help with the bloating, it appealed even more.


I have absolutely loved yoga on numerous levels, seeing benefits from good posture, better mobility and a stronger core. I’d hold my breath without exercising and find myself slouching at my desk at work, but yoga has helped me sit properly, which is allowing me to breathe more efficiently. Only trouble was getting to classes, so I gave myself 15 minutes a day in my spare room to go through some yoga poses.

  • Walking

How can walking help my bloating I thought, but apparently going for a gentle stroll after eating (wait an hour first to avoid getting a stitch) can really help the post-food bloat! They say that by walking in the fresh air it will aid digestion and by being upright it will help avoid acid reflux.


Clearly unsure of this before, but I started to give this a go. In my new job, I’d go eat my lunch then take myself for a walk into town or to the park for a stroll. On days I didn’t do that and where I simply returned to my desk, I felt very uncomfortable and often bloated. It has now become a lunchtime habit without being a drastic change.

  • Breathing Exercises

The last Little Changes on the active list was breathing exercises. You might be thinking how can breathing help you with bloating? But when we focus on our breathing, it can help digestion and prevent acid reflux.


I started to do this and not only found it helped my digestion but I have felt far more relaxed, especially when I deep breathe from my stomach rather than the chest. Sometimes I found it tricky to get somewhere quiet just to sit and breathe quietly, but other than that, this did help.

What about the Little Changes

By getting active with gentle exercise throughout the day, or after a meal (wait at least 60 minutes after eating) it can actually help prevent indigestion.

According to Rennie, when we exercise it is also believed to enhance the diversity of microbes in your gut, these protect the immune systems and keep us healthy. For me personally, I really found all of these benefits, but walking after my lunch has made the biggest positive impact. It was such a small change that I hardly noticed, but at the same time, it has made such a large difference.

I am a firm believer in the idea that we do everything in moderation, taking things slow and steady and I’m in complete agreement that we aim to build long-term healthy habits. If you’re interested in making little changes to help your body be the best version of itself, visit Rennie’s bloating help page.

‘Rennie Peppermint (heartburn, indigestion and acid reflux). Rennie Heartburn, Indigestion & Wind Relied Chewable Tablets. Always read the label. Medicines can affect the unborn baby. Always talk to your doctor or pharmacist before taking any medicine in pregnancy.’

*Advertisement*This post is in conjunction with Rennie® but all thoughts are my own.