Say Bye-Bye to Belly Bloat


After a weekend full of delicious dishes with friends and multiple visits to restaurants, what we are usually left with is the uncomfortable feeling of bloating. The truth is that we sometimes go overboard and then have to suffer the consequences. Now your favorite jeans don't look or feel right, but aside from that, you just don't feel good. 

The bright side is that there are simple strategies you can use to prevent or provide relief to belly bloat. In my case, it comes with the territory. I suffer from Endo (Endometriosis) belly flares from time to time and have had to try different things that ease the pain and bloat. Now this type of bloating is different from the bloating that comes from eating too much but the remedies work in similar ways. It's all been trial and error so instead of you having to go through the same process, I'm sharing a few simple strategies that will help you say "bye-bye" to belly bloat.


Hydrate Hydrate Hydrate

Although it might seem counter intuitive, water is extremely important in the prevention of bloating. If you are not getting enough fluids , your body will actually retain water to prevent dehydration. So sipping natures perfect elixir, H2O,  can actually reduce water retention. 

The other part of the problem when feeling bloated is that, in part, too little fluids can also cause constipation. Drinking plenty of water will help keep things moving in your gut as well as flush out toxins. On top of that, it’s tough to tell the difference between hungry and thirsty. If you drink enough water, you’ll be less likely to overeat.



Even a quick ten minute walk can make a difference in relieving belly bloat. It's true that you might not want to move while feeling miserably bloated, but keep in mind that physical activity helps gas pass through the digestive tract more quickly, so you feel better faster. 

Before falling into that food coma, get up and go for a walk around the neighborhood. It will help you digest your food plus the fresh air will do you some good!

Slow the Chew

You might be swallowing more air than usual if you are eating too fast and not chewing your food thoroughly. Gobbling down your food will not only leave you wondering what your food actually tasted like, it can also be conducive to bloating. Chewing gum and sucking on hard candy can also cause you to swallow excess air and make you gassy as well as drinking carbonated beverages and sipping on hot liquids. According to Registered Dietitian, Melissa Kazan, 90 percent of gas in the digestive system is caused by swallowed air. So slow down your chew and pay attention to what you are eating. 


Eat Mindfully

To help you slow down your eating, eat mindfully. An added benefit to mindful eating is that you'll be less likely to overeat. How can we accomplish mindful eating? Remove distractions around you by turning off the television or putting away your mobile devices and play attention to what your are doing at the moment, eating. Feel the food's texture and really experience the flavors in your mouth. Coupled with chewing slowly and taking your time during the meal, you won't feel that post-meal bloat.  


What about Sweeteners?

Sweeteners can also cause bloating and gassiness. On one hand the problem with some artificial sweeteners such as Sorbitol is that it is undigestible. On the other hand, a natural sugar that is added to many processed foods and is difficult to digest is Fructose. Be careful in consuming this and check your food ingredients on the labels to limit the intake of added Fructose.


Go Pro

Probiotics that is. Start ahead of the holiday season by eating foods that are naturally probiotic. Try Greek yogurt, or if you like to spice things up, give Korea's famous side dish, kimchi, a try. Probiotics help your natural gut bacteria do what it's supposed to do. Getting it ready for the big meals ahead will help keep you from puffing up. Fill up on these tips and you should find that as the days go by you wont feel as stuffed anymore. Probiotics also come in supplements, You can order probiotics by creating a free account and ordering here on Fullscript, an online dispensary for professional-grade supplements. But like with any other supplement, consult with your physician before starting any new supplement.  Other foods that contain beneficial bacteria are :

  • Milk and Water Kefir
  • Kombucha
  • Tempeh
  • Miso
  • Sauerkraut





Disclaimer: The information provided here is not intended to diagnose, treat, prevent or cure any illness or disease. It is for general educational purposes, has not been reviewed nor approved by the FDA and is not intended to take the place of advice from your medical professional, licensed dietitian or nutritionist.
You are solely responsible for your health care and activity choices. Please consult your healthcare professional before you attempt to try any of the remedies above. Read our full Disclaimer here.