Bloating Begone: How to Ditch the Belly Bloat and Still Eat Real Food


Alright, it’s time we talk about the elephant in the room. Are you tired of feeling like a hot air balloon after every meal? I hear you. As a registered dietitian with over 16 years of experience and a busy mother of four, I’ve battled the bloat more times than I can count. 

But fear not, my friend! Today, we’re going to uncover the secrets of bloating and wave goodbye for good, all while enjoying real, delicious food.

Picture this: You’ve just indulged in a scrumptious meal. Maybe it was a hearty plate of pasta, a juicy burger, or a bowl of your favorite chili.

 Whatever it was, it was downright delicious. But as soon as you finish, you feel it – that uncomfortable, balloon-like sensation creeping into your belly. Suddenly, your enjoyment turns into discomfort, and you find yourself wishing you could press the rewind button and skip that last bite.

So, what exactly causes this pesky phenomenon we call bloating? There are a multitude of factors at play here. From certain foods and eating habits to underlying health conditions, bloating can sneak up on us when we least expect it. 

Your gut health can certainly play a role. Keep reading so we can figure out some simple strategies, that will banish bloating from your life and reclaim your comfort and confidence.

Here are the top 5 tips to beat the bloat:

  1. Watch Your Sodium Intake: High levels of sodium can cause water retention and bloating. Aim to reduce your intake of processed and packaged foods, which are often loaded with sodium. Opt for fresh, whole foods whenever possible, and flavor your meals with herbs and spices instead of salt.
  2. Mindful Eating: Slow down and savor each bite. Chew your food thoroughly and pay attention to your body’s hunger and fullness cues. Eating too quickly can lead to swallowed air, which can contribute to bloating. Take the time to enjoy your meals, and give your digestive system the chance to work its magic. Digestion also begins in your mouth so if you’re not chewing your food completely you may feel the bloat creep in sooner rather than later.
  3. Balance Your Fiber Intake: Fiber is essential for a healthy digestive system, but too much of it can cause bloating and discomfort. Aim for a mix of soluble and insoluble fiber from sources like fruits, vegetables, whole grains, and legumes. And remember to increase your fiber intake gradually to give your body time to adjust. You will notice more gas if you increase your fiber too quickly.
  4. Stay Hydrated: Dehydration can exacerbate bloating, so be sure to drink plenty of water throughout the day. Aim for at least 8 glasses of water daily, and limit your intake of carbonated drinks, which can cause gas and bloating.
  5. Manage Stress: Stress can wreak havoc on your digestive system, leading to bloating and discomfort. Find healthy ways to manage stress, such as yoga, meditation, or spending time outdoors. And don’t forget to prioritize self-care and relaxation in your daily routine. I know it sounds too good to be true with all the things you have to do in a day. But the reality is, your “stress management,” can look however you need it to. Do you only have 5 minutes for a mindful meditation? Something is better than nothing! Start small and stop beating yourself up for not meeting unrealistic expectations.

Remember, it’s all about finding what works best for YOUR body and making mindful choices that leave you feeling your best. 

I’m hoping with these simple tips and a little bit of self-love, you can say goodbye to bloating and hello to a happier, healthier you. 

I will say, that many of my clients start out with bloating and discomfort but by the end of our time together end up feeling so much better!

 So go ahead, indulge in that delicious meal, savor every bite, and let bloating be a thing of the past. Cheers to happy bellies and even happier hearts!