“Overdoing protein consumption can absolutely drive up gas and bloating. When large amounts of protein aren’t fully digested in the small intestine, they reach the colon where bacteria ferment amino acids and – depending on the food/other additives – can produce gas and sometimes a strong odour. Very high intakes, rapid increases, or lots of shakes and bars flavoured with sugar, sweeteners and gums are the most common culprits. Fatty cuts of meat can make gas worse too, even if total volume isn’t dramatically higher.” – Rhian

“Fibre is one of the most important foods for your gut. But, if your diet is low in fibre, it does need a proper introduction. Otherwise you can definitely feel an increase in gas as your gut adapts. Gas often goes up when you jump from a low‑fibre way of eating to a high‑fibre one immediately. If you’ve been eating very little fibre, the best way to reduce the chance of discomfort is to increase it slowly and consistently, and pair it with hydration.” – Rhian

“To help avoid bloating, chew your food until it’s mush. Chewing kickstarts your stomach acid and digestive enzymes, as well as manually breaking down food so it’s easier for the rest of your digestive process to extract nutrients. If you don’t chew well, things will move more slowly through the digestive tract and can start to ferment, which leads to bloating and wind, as well as constipation. Between meals, leave four to five hours of space to give your digestive system time to do its job.” – Pippa

“Fruits that are high in fructose or polyols – like apples, pears, mangoes and prunes – can ferment and cause gas for some. This is more likely if there is a little dysbiosis present. A sudden increase in gut‑friendly veg – like onions, garlic, leeks, artichokes, peas, broccoli, brussels sprouts or kale – can do the same. While these are all incredibly healthy options, if your gut is sensitive (for example if you have SIBO) or your intake jumps too quickly, they are big fermenters.” – Rhian

“Large quantities of sugar can cause an increase in bacterial fermentation. Over time, this can skew the gut microbiome toward less favourable species of bacteria, which in turn can increase inflammation and gas‑related symptoms. This pattern can also increase fluid retention and make you feel puffy/swollen. Sugar‑free products including chewing gum, diet sweets, drinks and bars with sorbitol, xylitol, mannitol or other sweeteners are also classic triggers for gas.” – Rhian

“Alcohol can be a perfect storm for bloating. It irritates the gut lining, alters fluid balance, and is often paired with sugar, carbonation, and an increased volume of food or less healthy food choices. It can also disrupt the gut microbiome and motility, which can increase gas production and make you feel more distended.” – Rhian

“If you feel constantly bloated, the problem may not be what you’re eating. It could be how your liver and bile are functioning. Bile is one of the most overlooked factors in digestion; it’s essential for breaking down fats, absorbing vitamins and clearing toxins. Poor bile health can be caused by toxin overload, high cholesterol or nutrient deficiencies. The good news is that you can fix sluggish bile flow naturally by focusing on liver support and digestive stimulation, via supplements, extracts like milk thistle or artichoke extract, and balancing your stress hormones.” – Pippa

“Anything with artificial sweeteners or high-sodium electrolytes are both possible culprits. Iron can also be very harsh on the gut if it's the wrong form, and this can exacerbate bloating. Look for it in iron bisglycinate form. However supplements can be an incredible support too like fibre or digestive bitters. Artah’s Digest + Debloat Bitters are essentially a bitter ‘primer’ for your gut – a small dose of bitter compounds that tells your digestive system it’s time to switch on. Whilst you can take bitters before meals, you can also take them after meals to help relieve sensations of fullness and discomfort.” – Rhian

“Gas is normal, and healthy in most cases, but if bloating is new, painful or persistent, get it properly checked out by your GP, nutritionist or dietician.” – Pippa