1. Curb the curries
Spicy foods can increase the speed with that food travels through the gut, encouraging wind production and bloating.
2. Pick up a pineapple
Fresh pineapple contains bromelain, a protein-digesting enzyme, so try some after a heavy meal. Fennel may also help by combating flatulence.
3. Treat yourself to tea
Peppermint and chamomile teas are particularly good at easing indigestion and bloating. Green teas and teas made with fresh mint can be particularly effective too.
[Related article: Workout secrets of fit women]
4. Drink It down
If your bloated tummy is linked to your time of the month try drinking more water. Research shows that bloating and water retention are often linked to dehydration so make sure you sip down at least eight glasses of water a day.
5. Chew on it
Eat slowly with your mouth closed, to avoid gulping down air along with your food. Chew each mouthful thoroughly and sit up straight at the table to help improve digestion.
6. Start grazing
Eat small, regular meals and avoid a pattern of eating little all day then having a large late meal.
[Related feature: Performance-enhancing diet tips]
7. Put your best foot forward
Take regular exercise. Research shows even a short 20-30 minute brisk walk four times a week can improve your bowel function.
8. Have an apple a day
Snack on fresh fruit instead of salty snacks such as nuts or crisps. Too much salt in the diet can increase water retention especially in the stomach area where as the high water and fibre content of fresh fruit will have the reverse effect.