We’ve all felt it - that tight, uncomfortable feeling after a heavy dinner, rich dessert or rushed, stressed meal. Bloating is one of the most common digestive complaints and can have a significant impact on our quality of life. The good news is that bloating usually responds swiftly and well to simple lifestyle changes. In this article, we’ll unpack what most often contributes to bloating, share practical everyday strategies for minimising it, and take a look at herbs and supplements to support healthy digestion.
What causes bloating?
Bloating is a symptom that’s usually the result of a combination of built-up gas, fluid and/or undigested food sitting in the gut for longer than it should. When we eat too quickly, on-the-go or under stress, can’t fully break down certain carbohydrates or sugars (like lactose), eat too little (or too much) fibre, or over-eat, feelings of fullness and distension can result.
Beating the bloat with diet and lifestyle
If bloating is an unwelcome guest after your meals, some simple habits can make a noticeable difference to your comfort and digestive efficiency:
- Eating slowly and chewing thoroughly reduces the load on your stomach to break down large pieces of food.
- Keeping portions moderate and mealtimes regular can help you avoid overwhelming your digestion.
- Being aware that both drinking carbonated beverages and chewing gum can introduce extra air into the gut, especially if they’re regular habits
- Increasing fibre gradually, with plenty of water, rather than suddenly increasing your intake
- Taking a short walk after meals to support healthy gastric motility and emptying.
- Keeping a basic food log to identify your personal trigger foods (keeping a close eye on onion, garlic, legumes, dairy and wheat as common sensitivities).
- Managing stress, since gut and nervous system health are intricately linked.
Supplements for digestion: digestive enzymes benefits
Digestive enzymes are proteins we naturally produce to break down the food we eat into nutrients we can absorb. Our salivary glands, stomach, pancreas and small intestine all release specialised enzymes for breaking down macronutrients; amylase for breaking down carbohydrates, protease for proteins, and lipase for fats. These enzymes are released at different stages as food moves through the digestive tract, and when this system is running well, digestion feels comfortable and efficient. However, if we’re not producing enough enzymes, symptoms like bloating and fullness can result. Bloating after meals is common, but it doesn’t have to be your normal: digestive enzyme supplements can assist your body's ability to breakdown and digest food.
Herbs of Gold Digest-Zymes is formulated with six vegetarian-friendly enzymes: amylase, protease, lipase, tilactase (lactase), cellulase and bromelains together in one capsule to assist the digestion of proteins, fats and carbohydrates, including fibre and lactose. Digest-Zymes also contains Gentian root extract, a herb traditionally used in Western herbal medicine as a bitter tonic to stimulate gastric secretions, promote bile flow and relieve the symptoms of indigestion, abdominal discomfort and feelings of fullness.
Supplements for digestion: bromelain for targeting protein digestion
Bromelain is an enzyme derived from the fruit and stem of the pineapple plant. Known as a proteolytic enzyme, bromelain specifically assists the digestion of protein, making it a useful addition for anyone eating a high-protein diet or who finds that protein-rich meals are difficult to digest. Herbs of Gold Bromelain Forte delivers a high-potency, vegetarian-friendly dose of bromelain.
The takeaway
Post-meal bloating is common and something we all experience from time to time. But regular, frequent bloating isn't something you have to learn to live with. Small, consistent changes to how and what you eat can help make mealtimes comfortable again. Explore the full Digest-Zymes and Bromelain Forte range to find the digestive support that suits you.
Always read the label and follow the directions for use.