How to reduce bloating WITHOUT turning to detoxes, cleanses, flat tummy teas, gut healing supplements, elimination diets or allergy tests.

I know, I get the temptation of wanting to find THE FIX. I did years of everything listed above and not much helped! So before you go swearing off dairy, gluten, sugar, fruit, beans, grains, processed foods, FODMAP foods, OMG what do I have left to eat…

Have you ever thought that MAYBE it isn’t so much WHAT you’re eating that is causing the bloat… but HOW you’re eating?

Are you shovelling your meal down?

Are you eating while distracted?

Are you snacking on the go?

Are you eating while under pressure/stressed/nervous/anxious/etc?

Eating in any of these states can easily create bloating, however, it’s important to address that some bloating is actually NORMAL. That when you eat food your belly WILL EXPAND, because, well, you have food inside it now! Here’s a side by side of me in the morning with a flat stomach and towards the end of the day with a cute pudge full of delicious nourishing food.

Bloating happens to everyone. I am well aware of my food triggers but most importantly what changed the game for me the most was LETTING GO OF THE CONSTANT NEED TO EAT “PERFECTLY”. It was exhausting and caused me so much anxiety I didn’t realize I was carrying and ironically was giving me digestive issues as a result!😣

After doing the work to improve my relationship with food and body image, these last couple years I feel so much more RELAXED around food and my constant bloating is not a thing anymore.

When my head space ain’t right, MY DIGESTION IS OFF! Maybe you can relate?

What can help:

  • 5 minute belly breathing (deep breath in through the nose, out through the mouth, chest stays still while belly expands)
  • mindful eating (deep breath before you eat, seated, undistracted, CHEW YOUR FOOD thoroughly, pace yourself between each spoonful/forkful)
  • More movement (avoid excessive exercise as this can cause digestive probs!)
  • Don’t wear your workout clothes at home all day. Wear loose clothing instead and give your belly some room!
  • Stop grazing and give your digestion a break by waiting 3-4 hours between meals
  • Consume probiotics rich foods daily (a serving of yogurt, kefir, sauerkraut, or other fermented foods)
  • add more fibre gradually… doubling your fibre overnight can backfire, increase slowly to avoid even more bloating.
  • FOOD ANXIETY = bloating. The obsession with “clean eating” can most definitely impede on digestion as I mentioned in my own experience. Relax, your body knows what to do.

Are You Eating Enough?

Many women fear carbs (fruit, potatoes, starchy veggies), but they’re crucial for gut health. If you’re constantly bloated and constipated, ask yourself:

  • Am I eating enough calories to thrive, or just enough to avoid weight gain?
  • Am I getting enough starchy carbs and fruit?

Undereating slows digestion, so make sure you’re fueling your body properly.

Cutting back on salty snacks, fried foods, fizzy drinks, sugar alcohols, inulin (a type of fibre), beans, legumes, and cruciferous veggies can definitely help reduce bloating. But if you’ve tried tweaking your diet and still feel off—especially if there’s pain or major discomfort—it’s time to dig deeper.

A certified nutritionist can help you pinpoint the root cause and create a plan that actually works for your body, so you can stop guessing and start feeling better.

Book here for a FREE 30 minute discovery call with me so we can discuss your current situation and get you on the right track to making bloat disappear!