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Diet, PMS, stress... there are a multitude of culprits behind the dreaded bloated belly. Here's how to avoid, and fix, that bloat every time.

At some point in time, we’ve all experienced bloating. In fact, one in five people in the UK are affected by it, with twice as many women as men suffering from the symptoms.

The aim of the game is not just to get a flat stomach but about looking after your gut when it’s clearly showing signs of distress. Most of the time the problem might take care of itself but if it’s a recurring theme then there are a few solutions to the problem.

It might seem that all it takes is seeing a fresh loaf of bread to set a bloated stomach off but it’s actually a lot more complicated. If you feel uncomfortable it’s most likely to do with your gastrointestinal (GI) tract being filled with air or gas. Very glamorous.

'Around 70% of your immune system is located in your gut, so gut bacteria plays an important role', explains nutritional scientist and gut expert Eileen Fischer.

It’s a fine balance to keep your gut happy which is why common things in your daily routine can easily knock it off course. ‘Like a car, many things have to work together in the digestive system in order for it to run properly. It is incredibly sensitive to its environment and so if you are stressed, putting in the wrong type of foods, taking medication, drinking alcohol or being exposed to nasty bugs when travelling, it is common for things to stop working seamlessly and the result can be bloating’, explains Alice Mackintosh, co-founder and nutritionist at Equi London.

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Ultimately, bloating is something most of us experience on a regular basis but what are the warning signs for when you need to take the matter further?

'Diarrhoea, weight loss, abdominal pain, anaemia (low blood count), blood in the stool, lack of appetite, fever, or vomiting- these are symptoms you should be aware of', says Dr Lisa Das, consultant gastroenterologist at the London NHS Trust.

Cutting out foods and changing your diet can only help to a certain point if there’s a bigger underlying problem. If you’re experiencing extreme symptoms it’s time to check in with your GP.

Pretty much anything can set your gut off-kilter which can seem like a never-ending game but here are a few of the common causes to keep an eye out for.

It’s important to know what your ‘trigger foods’ are but the best way to do this is not by extensive Googling but to visit a professional so you don’t end up avoiding the wrong foods.

‘I often hear that clients are quick to "blame" foods and certainly there can be connections but I would highly recommend that someone work with a qualified practitioner to determine food triggers as it can often be a complicated and precarious journey where foods and food groups can be eliminated unnecessarily’, explains Eve Kalinik, Functional Nutritionist at Symprove.

It could be down to how your gut is processing food, rather than the food itself. Mackintosh warns:

‘For some people with a sensitive system, or those who have been diagnosed with IBS, they should also watch out for high FODMAP foods (such as anything in the onion family, brassicas, as well as garlic, beans, pulses and dried fruit) which can be culprits for bloating and gas. These foods are not necessarily ‘bad’ for us (on the contrary in many cases) but they contain a certain type of fibre that can cease fermentation in sensitive people.'

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Even though everyone’s body deals with things differently, here’s a general list of foods that are thought to cause bloating:

It’s important to keep an eye out for hidden sugar in food, such as cereals, yoghurts, sauces and ready meals. It may take slightly longer to do your weekly shop but the positives outweigh the bloating negatives.

It does seem that everything revolves around our stress levels and our gut is no different. Recent studies have shown that our brains and our gut are closely linked so whatever's going on up there has an effect on our digestion.

‘We are realising the stomach also sends messages to the brain. That’s why the stomach was dubbed "the second brain" by Professor Michael Gershon. For some the results of this can be bloating as we may not break food down optimally, and the balance of gut bacteria can become impacted’, explains Mackintosh.

It’s important to wind down after a stressful day, whether that's a bath, lighting a candle or having a cup of tea. Your gut will thank you later.

Dior's sublime candles will (unsurprisingly) look perfectly at home in the most refined living spaces.

Eden-Roc is the fragrance to invest in for summer nights. As the azure-blue wax suggests, it's a sun-soaked ode to the French Riviera's most iconic hotel: think salty skin and mineral waters, with jasmine and pine being carried in by the breeze.

Tom Ford's Private Blend fragrances masterfully meld teenage nostalgia with new sophistication. Bitter Peach is simultaneously sweet and spicy, combining ripe, fleshy fruit with the heat of cardamom. In short, it's the perfect home scent for balmy evenings. The supersized votive is sure to draw attention, too.

Weighing over 1kg, this is a whopper of a candle. With sharp ginger and woody Haitian cardamom, it'll transport you to an exotic spa as soon as you light the wick.

Aromatherapy Associates makes the best mind-altering essential oil blends in the business. Deep Relax is the one to look to when you need to separate yourself from a stressful day: with chamomile and grounding sandalwood, it'll slow a racing mind remarkably well.

These chic ceramic candles burn with a powerful scent trail, and will look just at home by your bed as they will in the bathroom.

A Diptyque candle is always a chic move, but true fans know to head straight for the seasonal limited-editions. This summer's offering is a joy-inducing ode to the Mediterranean, with notes of lemongrass and verbena creating a mood-boosting green trail.

Moro Dabron's ceramic candle is a work of art itself, but we love the scent just as much as the aesthetic. An immediate hit of hinoki cypress and patchouli leads into smoky, heady labdanum and oakmoss.

Acqua di Parma's legendary Colonia scent captures the citrus-lined coast of Amalfi like no other. Peppy, zesty and just spicy enough, it's a perfect choice for the warmer months.

This weighty cubic candle comes in the brand's signature yellow hue, and only burns on the inside, so that covetable embossed front remains intact.

Named after the symbol of female empowerment, Yoruba Queen Idia, Liha's hand-poured candle is all about championing women. Made with eco-friendly coconut wax and scented with lavender, hibiscus and frankincense, this is one seriously soothing candle.

Maison Francis Kurkdjian's most iconic scent is rumoured to be Rihanna's perfume of choice. Rich, woody and ambery, it's easy to see why Baccarat Rouge is so adored: and now you can fill your entire home with it.

Come for the huge gold ceramic vessel, stay for the truly intoxicating scent. Bella Freud's most cult candle burns as a love letter to the 1970s: think patchouli, incense and deep, soothing sandalwood.

Loewe's terracotta pots are perhaps the most in-demand of them all. Inspired by the scents of nature, there's one to suit pretty much any predilection, from milky fig to sticky liquorice. Our pick? The strikingly realistic Tomato Leaves, which is every bit as fresh and green as the real thing.

This attention-seeking candle will bring a touch of Gucci's maximalist aesthetic to your living room. The smoky rose scent is dreamy too (if you can bear to light the wick).

The oldest candlemakers in the world, Cire Trudon boasts a legacy richer than most. Its gilded candles are still made in the same French factory using natural beeswax, and infused with some of the most complex, room-filling scents we've ever tried. Cyrnos is an ode to Mediterranean holiday villas, with creamy fig and lavender meeting pine and cashmere-soft woods.

This season, Jo Malone has collaborated with Richard Quinn to make its coveted candles even more giftable. This scented duo comes housed in a box that bears one of the designer's signature floral prints: perfect for storing trinkets.

Fornasetti's signature design is instantly recognisable and smells as good as it looks. An ode to Mediterranean gardens, it burns with a blend of thyme and birch that mingles into deep iris blooms.

Transporting you to the plains of California after a desert storm, this unique candle captures the exact sensation of standing among fresh eucalyptus, sea spray and wild magnolia. When you can't cross the pond, burn this instead.

Another history-steeped name to know, Carrière Frères makes candles with hyper-realistic scents. This collaboration with the Natural History Museum showcases the botanical scent of the absinthe shrub. Verdant and green, with just a touch of mint, it'll truly bring the outdoors in.

Leave this candle burning next to you while you're working from home and you'll be transported to a summer garden. We promise.

Boy Smells crafts some seriously memorable floral scents, and this trio of miniature votives is a great way to try the brand's three summer limited-editions. Inspired by blooms from across the globe, each one is truly transportive. A special mention must go to the addictive Hackney Garden, which somehow conjures all the best parts of a thriving allotment.

For something classic and feminine, look to Molton Brown. Rhubarb & Rose is a fan-favourite thanks to its jammy, fruity scent that feels especially suited to summer.

Byredo's candles aren't solely coveted for their chic, minimalist aesthetic: the scents are one of a kind too. Fleur Fantome is hyper-real bouquet of lily of the valley and sweet, intoxicating heliotrope. It's light, fresh, and perfect for anyone who veers away from woods and spice.

Santal 26 is a good entry point into Le Labo candles, as it's a delicate, sweeter version of their iconic Santal 33. Smoky, leathery but with added vanilla. Seriously yum.

Feeling a little wound up? Or know somebody who could do with taking a chill pill? Well this Neom candle is basically a deep-tissue massage in candle form. Inhale the lavender and jasmine blend and feel that tension melt away.

L:A Bruket's grapefruit candle will add a punchy, fruit aroma to any room. It's made from organic soy wax and hand poured into mouth-blown glass by skilled craftsmen.

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The gut’s ecosystem is a sensitive one and a number of things can imbalance your microbiome (aka the bacteria, yeasts and fungi that help digest food).

Taking new medication such as antibiotics can impact our balance of gut bacteria. If you’re taking new medication and find you’re suffering from more bloating than usual, it’s best to get in touch with your GP.

Bloating is most commonly associated with having a food allergy. This is due to bacteria breakdown that produces gas and inflammation of the gut.

The best thing you can do is monitor the food you eat and take note of what causes discomfort. It’s definitely worth visiting a GP if the problem persists as it could be other conditions that have similar symptoms such as IBS (irritable bowel syndrome) and lactose intolerance.

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We’re sad to report that your loyal G&T could be the cause of your bloating. Alcohol is an inflammatory substance and when mixed with sugary mixers and carbonated liquids can cause some serious bloating.

Your body can only metabolise a limited amount of alcohol, any more and it can cause inflammation which is why it’s key to keep your units to a minimum or avoid altogether if you’re experiencing stomach discomfort after drinking.

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Studies suggest that changes in your hormones (specifically progesterone and oestrogen) cause our bodies to retain more salt and water, which you guessed it, leads to bloating.

It’s one of the most common side effects of a period and it should pass when that time of the month is over.

There’s a few tips and tricks you can incorporate into your daily life to help deflate.

Staying away from foods you know cause your stomach to bloat is the first step. Wholegrain's, vegetables, nuts, seeds are excellent sources of fibre which helps the gut.

There’s also a number of foods that are rich in good bacteria such as fermented food. This includes the likes of natural yoghurts, kimchi, pickled vegetables and kefir.

There are also foods with anti-inflammatory properties to soothe any uncomfortable stomachs. This includes turmeric, ginger and oily fish.

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Taking probiotics has been on the rise for a while now and for a good reason. ‘Probiotics are strains of good bacteria that when consumed, help to top up our own levels of bacteria and rebalance the gut’s ecosystem. Found naturally in fermented foods like yoghurt, kefir, miso, sauerkraut and kimchee, they can also be taken in supplement form in capsules, powders and drinks’, explains Mackintosh.

'It's essential to take care of your gut microbiome if you want to avoid bloating', says Dr Simon Murphy. With so many on the market, it can be tough to find your perfect probiotic: 'I suggest you find a supplement with well-researched strains (specific types of the bacteria), such as 35624® culture. It has been clinically tested by scientists and gastroenterologists and shown to reduce abdominal pain, bloating, gas and unpredictable bowel movements.'

Everybody’s body is different so finding a probiotic for you is key. The general rule of thumb is that probiotics need to be taken 10 minutes before eating your breakfast in the morning to help aid the gut throughout the day, although some probiotics may vary.

Turns out it’s not only your brain that does not function as well on little sleep, it affects the gut too.

Most of the time we’ll start the day with a flat stomach but if we’re not getting enough sleep our body will produce cortisol, a stress hormone which can disrupt our digestive system, leading to bloating and constipation. Not an ideal start to the day.

So it’s key to get your recommended daily 8 hours sleep. Also avoid eating food right before you go to bed. ’Eating late into the evening and eating lots of raw food especially later in the day may also increase fermentation and gas build up’, explains Kalinik.

It sounds simple enough but turns out we could be doing it wrong.

‘Rapid eating without sufficient chewing action - rest and digest should be our motto at meal times as eating quickly without much chewing action can create symptoms such as bloating irrespective of what we are eating’ advises Kalinik.

Slow and steady really does win the race.

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