Dietitian-Approved Methods to Manage Common Gut Symptoms

Many people experience gut symptoms that are uncomfortable and sometimes embarrassing. This might include bloating, diarrhoea, and constipation, amongst other symptoms.

Dietitians can help manage gut symptoms by helping clients figure out their symptom triggers and coming up with a long-term individualised management strategy.

Below are some of the more common gut symptoms, and a few of the strategies that dietitians can use to manage them.


Bloating often happens after people eat certain foods that might increase the amount of gas in their gut. Bloating can also happen due to certain ways that people eat their food. Some common triggers of bloating and ways to manage them include:

  • Onion and garlic
    • Replace these foods with the green part of spring onions, and garlic-infused olive oil
  • Fizzy drinks
    • Opt for still drinks where possible, avoid soft drinks, and avoid alcohol
  • Drinking through straws
    • Avoid using straws to drink as this leads to increased intake of air which causes bloating
  • Chewing gum
    • Swap to sugar-free mints instead
  • Eating quickly
    • Chew food more thoroughly and avoid eating with distractions such as a TV or phone


Diarrhoea can be embarrassing for people to experience and can lead to people not wanting to leave the house due to the anxiety they experience because of this gut symptom. Common triggers and ways to manage diarrhoea include:

  • Fatty foods
    • Avoid deep-fried foods, avoid fatty meat such as sausages, cut the fat off steaks and remove the skin from chicken, and avoid takeaway where possible
  • Lack of soluble fibre
    • Soluble fibre is a gel-forming type of fibre that helps to bind bowel motions and avoid diarrhoea. Including psyllium husk or soaked chia seeds are simple ways to help this
  • Large portions
    • Have more regular, smaller-sized meals during the day


Constipation can cause discomfort, reduced appetite and sometimes extreme pain. Managing constipation is important to avoid it impacting other aspects of health. Constipation can be managed by the support of a dietitian. Causes of constipation and management of this include:

  • Lack of dietary fibre
    • Increase intake of fruit as snacks, add 1-2 extra vegetables into main meals, and swap from white to multigrain bread
  • Lack of fluid
    • Aim for 8 cups of water per day. Fluids include water, tea, coffee, milk, juice and more, although water should be the first option
  • Poor toileting habits
    • Use a stool under your feet, avoid straining, and allow time when going to the toilet. Try to go to the toilet every time you feel the urge to go

There are many other gut symptoms that can occur and many strategies to manage all symptoms. Speaking with a dietitian can ensure you are provided with individualised advice to safely manage your own symptoms to find long-term gut comfort.

Get in touch with the Total Rehab Solutions to book your dietitian consultation to improve your gut and your quality of life! 👍