Woman lying in bed holding her stomach in discomfort next to text that says “Banish Bloating and Boost Gut Health with Prebiotics,” promoting ió Gut Health Drink.

Bloated Stomach? How to Reduce Bloating Naturally with Prebiotics

Let’s be honest. Few things feel worse than a bloated belly. That tight, swollen, gassy feeling that throws off your outfit, your confidence, and your whole day? Yep, we’ve all been there.

Bloating is super common — but the good news is, it doesn’t have to be your norm. More and more research is showing that gut health and bloating are directly linked. And one of the best ways to feel lighter, more comfortable, and more regular? Prebiotics for bloating.

In this blog, we’ll explore how your gut affects bloating, what you can do about it, and why chicory root fibre is your belly’s new best friend.

What's Actually Causing Bloating?

If you're feeling bloated more often than not, you're not alone. There are lots of possible what causes bloating — and many of them are easier to fix than you think.

Woman doubled over in bed holding her stomach with the words “Understanding Bloating” — representing digestive discomfort and gut health awareness

Common Causes of Bloating

  • Eating too much, too fast – hello, lunch on the go

  • Swallowing air – think gum, fizzy drinks, or talking while chewing

  • Digestive disorders – like IBS, coeliac disease or lactose intolerance

  • Certain foods – cabbage, beans, pasta, lentils, broccoli, bread

  • Unbalanced gut bacteria – when your gut microbiome is out of sync

Foods That Might Be Triggering You

It’s not just broccoli and beans that can leave you feeling bloated. A lot of everyday foods — even ones you might not suspect — can trigger discomfort, especially if your gut is out of balance.

Here are some of the most common culprits:

  • Gluten – Found in bread, pasta, and baked goods. If you're sensitive or intolerant, it can inflame the gut lining and cause bloating.

  • Dairy – Milk, cheese, yoghurt and ice cream can be hard to digest, especially for those with lactose intolerance.

  • Fried and fatty foods – Think chips, takeaways, or creamy sauces. These slow down digestion and can make bloating worse.

  • Processed foods – Packaged snacks, ready meals and foods with additives or emulsifiers may irritate the gut.

  • Artificial sweeteners – Sorbitol and xylitol (often in "sugar-free" gum and sweets) can ferment in the gut and cause gas.

  • Carbonated drinks – Fizzy drinks (even sparkling water) can increase air in your digestive tract.

  • Gassy veggies and legumes – Beans, lentils, cabbage, cauliflower, and onions are healthy but can be bloaty if your gut is sensitive.

Everyone’s body is different — what triggers one person might not affect another. That’s why supporting your gut with prebiotic fibre can be such a game changer: it helps strengthen your microbiome, so your digestion becomes more resilient over time.

 Why Gut Health and Bloating Are So Closely Linked

Your gut is home to trillions of microbes that live in your gut microbiome balance — and when that ecosystem is thriving, you feel it in your digestion, your skin, your mood... and yes, your bloating too.

Yellow graphic with bold text reading “Gut Health” to highlight digestive wellness and microbiome support

A balanced microbiome:

  • Breaks down food more efficiently

  • Reduces fermentation (which causes gas)

  • Helps keep you regular

  • Reduces inflammation in the gut lining

How Prebiotic Fibre Helps You Feel Lighter & Less Bloated

What Are Prebiotics, Exactly?

Prebiotic fibre is a special type of non-digestible fibre that feeds your good gut bacteria. Unlike probiotics (which are live bacteria), prebiotics help the good guys already in your gut grow stronger.

Woman with bloated stomach next to wellness message “Beat the bloat with prebiotic power” promoting ió Gut Health Drink

3 Ways Prebiotics Help With Bloating

  1. Balancing the microbiome: Prebiotics support the growth of beneficial bacteria, such as Bifidobacteria and Lactobacilli, which help maintain a balanced gut microbiome.

  2. Calm inflammation: A healthy gut microbiome can reduce inflammation, which often contributes to bloating and digestive discomfort.

  3. Improving digestion: Prebiotics can enhance nutrient absorption and improve the efficiency of your digestive system, reducing the likelihood of food fermenting and causing gas.

When it comes to prebiotics for bloating, consistency is key.

Find out more:

 Foods That Reduce Bloating (and Feed Your Gut)

The International Scientific Association of Probiotics and Prebiotics (ISAPP) recommends 3-5g of prebiotics daily to achieve health benefits.

You can find prebiotics in everyday whole foods — though to meet your daily prebiotic intake, you’d need a lot more than you think.

Chicory root – the #1 natural source of prebiotic fibre for bloating and gut health

Top Natural Prebiotic Foods 

  • Bananas

  • Apples

  • Garlic and onions

  • Leeks and asparagus

  • Chickpeas, lentils, beans

  • Flaxseeds and oats

  • Almonds

Why Chicory Root Fibre (Inulin) Stands Out

This is the gold standard of prebiotic fibre. Just 4.5g per day of chicory root fibre (otherwise known as inulin) is shown to support digestion, gut health, and even mood. But to get 4.5g from food? You’d need:

  • 10 bananas

  • Or 2 raw onions

  • Every. Single. Day.

Which is why so many people look for a simpler solution.

Take a look at our other blogs regarding how prebiotics affect the following:

Meet ió Gut Health Drink — Your Daily Bloat-Support Ritual

What Makes ió Gut Health Drink Different?

ió Gut Health Drink is the UK’s first science-backed, clear prebiotic drink made with soluble chicory root fibre. It’s delicious, refreshing, and actually does what your gut needs it to.

Each bottle contains:

  • ✅ 100% of your daily prebiotic intake (4.5g)

  • ✅ 20% of your daily fibre

  • ✅ 0g added sugar

  • ✅ 21 kcal per bottle

  • ✅ Vegan and gluten-free

  • ✅ No sweeteners or artificial ingredients

Conclusion

Bloating can be frustrating, uncomfortable, and even painful — but it doesn’t have to be part of your everyday life. By supporting your gut with nourishing foods and prebiotic fibre, you can give your body what it needs to digest more comfortably and feel lighter.

A healthy gut microbiome is one of the best tools you have to reduce gas, improve regularity, and naturally beat the bloat.

And if you’re looking for an easy, delicious way to get your daily dose of prebiotics — without the guesswork — ió Gut Health Drink has you covered.

🎉 Use code NOBLOAT15 to get 15% off your first order

"I work long hours at the NHS, and I never find time to get enough fibre or water. I also struggle(d!) with bloating and stomach cramps. In just over a week of drinking a bottle a day I'm not bloating and my stomach cramps are gone. I also feel more energised and just so much lighter. ió is for keeps!" Alyosha P. (Nurse) Read Alyosha's full review here.

Read more great reviews as to how ió is making a positive difference in people's health and lives here.

Start your journey to better digestion, more energy, and a happier gut — one bottle at a time.

👉 Shop ió Gut Health Drink and save 15%!

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*National Diet and Nutrition Survey, Public Health England, Food Standards Agency 

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