Stomach bloating is often caused by trapped wind, brought on by eating and drinking gassy foods and beverages.
Foods known to cause wind and bloating include beans, onions, broccoli, cabbage, sprouts and cauliflower.
Fatty foods are also difficult to digest and can too cause that bloated feeling.
The most obvious type of drink to cause bloating is fizzy drinks, however the problem can also be brought on something quite the opposite.
According to the Kristen Crothers at the British Dietetic Association, smoothies and fruit juices can also contribute to a bloated tummy.
While eating fruit won’t increase bloating if it’s spread out across the day, fruit juices and smoothies usually contain at least three portions of fruit at once.
This “huge dose of fibre all at once” can be difficult for your body to digest, according to Crothers leading to bloating.
Fruit juices don’t contain as much fibre as smoothies, but have a lot of fructose which can also cause bloating.
On the other hand, cutting out fibre completely could also lead to bloating.
If you don’t have enough fibre, your bowels won’t open regularly, which causes a build-up of gas, so you should make sure you get the right balance.
It is also important to eat regular meals through the day, spreading out the amount of food your body has to digest.
“Irregular eating can cause a build-up of gas, which means your stomach will end up bloated,” said Crothers.
Eating breakfast, lunch and dinner helps keep the gut moving, ensuring food is digested effectively.
If there’s a long gap between meals, you should have a snack.
In line with this, you should be careful of portion sizes, as large portions can lead to indigestion and bloating.
“It puts a lot of pressure on the digestive system and produces a lot of gas,” said Crothers.
In addition to fruit juices, smoothies and fizzy drinks, you should also cut down on the amount of coffee you drink.
Caffeine stimulates the nervous system around the bowel, leading to bloating.
Brothers recommends avoiding coffee and caffeinated drinks from midday onwards, as caffeine stays in the body for around eight hours.
Instead, you could drink peppermint tea, which reduce stomach distension and help to prevent bloating symptoms.