• Avoid wearing clothes that are tight around the stomach area
  • Sleep on a wedge-shaped pillow that's at least 6 to 10 inches thick on one end. Don't substitute regular pillows; they just raise your head, and not your entire upper body
  • Take regular exercise to keep your digestive system working efficiently, reducing the risk of bloating and trapped wind
  • Avoid smoking - visit for advice to help you stop smoking


  • Eat small meals regularly throughout the day instead of three large meals
  • Avoid eating less than three hours before bedtime
  • Eat slowly and try not to swallow too much air while you eat. Try these tips:
    • Don’t talk and eat at the same time
    • Sit down to eat (sitting upright and not slumped over)
    • Stop chewing gum
    • Chew with your mouth closed so that you’re not taking in excess air
  • Avoid or cut down on foods known to cause wind and bloating, such as:
    • sprouts
    • cauliflower
    • broccoli
    • beans
    • cabbage
    • onions
  • Avoid or keep fatty or spicy food to a minimum
  • Avoid or keep coffee, alcohol, acidic fruit juices, fizzy drinks and vinegar consumption to a minimum

Natural remedies to try at tea time...

  • Peppermint tea: Peppermint has natural abilities in treating symptoms such as bloating, abdominal pain, indigestion, irritable bowel and even nausea and vomiting
  • Ginger tea: This spice is renowned for its therapeutic properties and is widely used to settle stomachs, including reducing trapped wind
  • Fennel tea: Fennel encourages the expulsion of gas in the intestines to help provide relief from excess wind