A bloated stomach can leave your tummy feeling swollen, uncomfortable and painful.
It’s most often caused by eating foods which the digestive system struggles to digest.
This includes stodgy and junk food, as well as some gassy vegetables like onions, cauliflower, cabbage, beans, sprouts and broccoli.
When the digestive system struggles to break down food, it can cause trapped or excess wind.
This can lead to an uncomfortable and sometimes painful feeling of bloating.
If you like a big breakfast to fill you up in the mornings, like a fry-up, but find it leaves you feeling gassy and bloated, try swapping it with a bowl of porridge instead.
Porridge can be filling, staving off hunger until lunchtime, but can also be beneficial to the digestion process.
This is because oats contain lots of fibre, which is essential to a healthy digestive system.
Fibre is essential to the digestion process as it keeps everything moving through the digestive system.
It does this by bulking up the stools, making them softer and easier to pass.
“Fibre is an essential part of a healthy diet. It helps to keep your digestive system in good working order, and has many other important health benefits,” said Bupa.
In addition to it’s benefits to digestion, the high-fibre content of porridge can reduce the need to overeat, by filling you up quickly.
Fibre is a type of complex carbohydrate, found in plant-based foods like fruit, vegetables and grains.
There are two types of fibre: insoluble and soluble.
Insoluble fibre bulks up poo and helps it move through the gut more quickly, which can help prevent constipation.
Good sources of insoluble fibre include wholegrains such as brown rice, wheat and spelt as well as nuts, seeds, potatoes in skins and dried figs.
Soluble fibre dissolves in water and forms a gel in the gut, helping keep poo soft and making it easier to pass.
Soluble fibre can also help lower cholesterol levels.
Good sources of soluble fibre include oats, barley, beans, peas, lentils, chickpeas, apples and carrots.
A fibre-rich diet can also reduce the risk of developing bowel cancer.
UK health guidelines recommend eating at least 30g of fibre a day.