1. You're eating too quickly
2. You're not being mindful at meal times
3. You're lacking digestive enzymes
4. You're lacking stomach acid
5. You have food intolerances
6. You're consuming alcohol and carbonated drinks
7. Your portions are too big/you're overeating
8. You're avoiding low FODMAP foods
9. You're avoiding low FODMAP foods
9. You're eating UPFs at meal times
10. You're feeling constipated

1. You're eating too quickly

It's likely you've never timed how long it takes to smash through a burger and chips, but chances are, it's a lot quicker than you think. Glithero explains that most people eat their meals too fast, which leads to swallowing air with your food. 'All this extra air causes the gut to bloat and has to be released through belching or flatulence,' she says. To avoid this, Glithero recommends eating slowly and chewing food thoroughly, as it will allow your body to digest food properly. 'Think of chewing as the first part of the digestion process; make sure to chew your food 20-30 times per bite, depending on the texture,' she concludes (Picture: Getty Images)

2. You're not being mindful at meal times

Admit it, after a long day at work, how many of you opt to eat your dinner on the sofa watching your favourite Netflix show? While we're all guilty of it (sometimes there's nothing better than setting up camp on the couch with a bowl full of pasta and It's Always Sunny on loop), it can actually be what's causing your bloating. Glithero says: 'Eating in front of a screen can dull your body’s response to fullness, causing you to overeat which leads to bloating.' Instead, she advises eating meals away from the TV so that you can listen to your body (Picture: Getty Images)

3. You're lacking digestive enzymes

'Enzymes support the breakdown of proteins, fats and carbohydrates,' Glithero explains. However, if you lack these enzymes, 'food doesn’t break down properly which can cause bloating and other symptoms of discomfort in your gut.' The expert notes that there are ways to combat this, specifically by using 'probiotics that contain digestive enzymes and support bloating' (Picture: Getty Images)

4. You're lacking stomach acid

Glithero says that low stomach acid can cause gas to build up in the stomach, leading to bloating. As per WedMD, this can be caused by a variation of things, from a poor diet to a loss of nutrients due to unhealthy lifestyle choices like smoking or drinking alcohol. Plus health problems or stress. There is a DIY method you can try to help improve this symptom, Glithero notes, which is adding a tablespoon of apple cider vinegar to water and drinking before every meal. This can 'stimulate stomach acid production,' she adds (Picture: Getty Images)

5. You have food intolerances

Many people have unknown food intolerances, which can naturally result in bloating, Glithero states. At first, you might not be able to tell which foods or ingredients are causing the discomfort, so a little trial and error in your diet is recommended. In this instance, Glithero says the best thing to do is keep a food diary which can help 'identify problem foods.' This can be a 'quick and effective way of finding and eliminating your bloating triggers,' she adds (Picture: Getty Images)

6. You're consuming alcohol and carbonated drinks

While fizzy drinks are tasty, and a glass (or two) of wine on a weekend equate to 'little treats' for many, these pleasures also come with some unpleasant side effects, one of which is bloating. Both beverages contain excessive sugar or carbonation (or both), explains Glithero, which are 'leading causes of increased gas production in your stomach.' The expert continues: 'When there’s more gas than your gut has room for, it results in bloating' (Picture: Getty Images)

7. Your portions are too big/you're overeating

We've all had eyes bigger than our bellies at one point or another - especially when it's our favourite foods, we've ordered a takeaway, or we're reaching for second helpings of Christmas dinner. Although our taste buds might be craving more, it's important to remember that our stomachs might not be! Glithero stresses that consuming a lot of food in one go can cause stomach distension. 'Because this excess takes a while to digest, it leads to bloating,' she explains, adding that you're better off eating smaller portions instead. Your body will thank you later! (Picture: Getty Images)

8. You're avoiding low FODMAP foods

You may have heard of FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polysaccharides) foods before; they are 'certain types of carbohydrates which the body can struggle to digest,' Glithero states. How good your gut is at digesting these foods depends on 'digestive enzymes, transit times, gut health and how much of the food has been consumed.' If they are poorly absorbed in the small intestine, 'they pass to the colon and are fermented (broken down) by bacteria creating gases, contributing to bloating and pain' (Picture: Getty Images)

9. You're avoiding low FODMAP foods

Some individuals with irritable bowel syndrome (IBS) feel better when reducing these foods, in particular fructose and lactose. If this sounds like you - or you have been formally diagnosed with IBS - Glithero recommends substituting foods for lower FODMAP options. However, she stresses that FODMAP diets are restrictive and the 'elimination phase should only be followed for a maximum of 4 weeks.' (It's also crucial you consult a healthcare professional for guidance and support.) In terms of what constitutes as low FODMAP foods, look out for sweet potatoes, carrots, tomatoes, bananas, blueberries, kiwis, passionfruit, oats and rice. In contrast, high FODMAP foods include sweeteners (sorbitol, mannitol and xylitol), cows’ milk, yoghurt, apples, broccoli, garlic, wheat and rye. Again, Glithero advises keeping a food diary to work out any triggers or when symptoms eased (Picture: Getty Images)

9. You're eating UPFs at meal times

This acronym has been doing the rounds for the last couple of years, with health experts warning consumers about the dangers of consuming too many ultra-processed foods. Because they're low in fibre and high in sugar, sodium and additives, Glithero says they can massively increase your likelihood of bloating. So, rather than picking up a pizza in the frozen section, or banging a ready meal lasagne in the microwave, Glithero recommends 'opting for wholefoods as much as possible to reduce your gut’s reaction to UPFs' (Picture: Getty Images)

10. You're feeling constipated

There's nothing worse than feeling like you need to go but not being able to. Unfortunately, Glithero says an underlying cause of bloating can be constipation, which was the number one digestive concern in a recent survey commissioned by Optibac Probiotics. 'Not being regular enough can lead to waste matter lying in the gut and an increase in fermentation which produces gas and bloating,' she adds. As for what foods can cause constipation, John Hopkins Medicine lists high-fat foods (rich in oil, butter and grease), overeating fried food, processed meats, commercially baked goods, and cheese, which they dubbed one of the worst culprits (Picture: Getty Images)