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Banish belly bloat: 7 natural ways to soothe your tum

Experience the discomfort of post-meal bloating? What you eat may not be the only reason for digestive issues, other lifestyle factors may be involved.

And while there are many home remedies out there, here are seven natural strategies that have been proven to help.

Ten effective steps to a bloat-free belly

1. Enjoy your meals mindfully: 

Rushing through meals increases the risk of swallowing air, leading to belly bloat. Instead, practise slow and mindful eating to avoid discomfort.

Do: Try taking at least 20 minutes to finish your meal and fully chew your food. After all that’s where the digestions starts.

Avoid: Eating while distracted, such as while watching TV, scrolling or working, which can lead to rapid and overeating.

2.     Adopt relaxation practices:

Stress can wreak havoc on our digestive system, which can lead to gas and bloating and the feeling of being full. Stress is a normal part of life but it’s important to manage your stress responses to stay healthy.

Do: Incorporate mindfulness techniques such as meditation and deep breathing exercises into your daily routine. Also try sipping chamomile or peppermint tea, which can aid relaxation.

Avoid: Consuming caffeine and other stimulants close to bedtime as they may hinder relaxation and impact sleep quality.

3.      Consume legumes regularly:

Eating lentils, legumes and beans, if you’re not used to them, can sometimes initially cause bloating due to gas build up in the colon. However, if you don’t suffer from a digestive condition like irritable bowel syndrome, regularly consuming legumes helps to reduce gas production over time as high-fibre legumes feed good bacteria in your gut to balance your microbiome.

Do: Consider soaking beans and drain off that liquid before cooking in fresh water to help digestion and lessen the production of gas in your digestive tract, or opt for canned legumes as these are well cooked.

Avoid: Jumping straight into high-fibre foods; instead, gradually increase your intake and drink plenty of water, too.

4.      Try dairy alternatives:

Post-dairy bloating after a stomach bug, may indicate temporary lactose intolerance. Temporarily replace dairy with non-dairy or lactose-free alternatives and gradually reintroduce dairy to reduce bloating.

Do: Explore lactose-free or plant-based milk alternatives like almond, soy, or oat milk. Opt for calcium-fortified varieties.

Avoid: Large amounts of dairy products if you’re lactose intolerant or sensitive.

5.      Choose natural seasonings:

To enhance taste and reduce bloating and swelling, or water retention, replace salt with herbs, spices, and lemon juice. These alternatives can also assist your body in eliminating excess water.

Do: Use herbs and spices like turmeric, ginger and fennel in your cooking.
Avoid: Overusing processed condiments and sauces, which often contain high levels of sodium and may contribute to bloating. Aim for less than 200mg of sodium per 100, check labels to be sure.

6.      Stay hydrated, mindfully:

Adequate water intake is crucial for hydration, digestion and flushing out excess sodium that can cause bloating. However, avoid consuming large amounts at once, as it might worsen bloating.

Do: Keep a water bottle with you at all times to remind yourself to drink regularly.

Avoid: Drinking carbonated drinks with meals and stick to plain water.

7.      Exercise regularly:

A consistent workout routine promotes digestion efficiency, helping to propel food and waste through our digestive system, which in turn reduces bloating.

Do: Incorporate exercises specifically known to help with digestion, like walking or yoga.

Avoid: Intense exercise immediately after a meal – give your body some time to digest and absorb nutrients.

Nutrition scientist Kathleen Alleaume notes, “These seven strategies aim to address bloating from multiple angles. These are not quick fixes, but lifestyle changes that promote overall digestive health. To handle bloating, it’s important to consider the whole picture. What works for one person may not work for another, as everyone’s body is different and has different needs.”


Kathleen Alleaume, Nutrition Scientist

Kathleen Alleaume, Nutrition Scientist


Explore more solutions at The Prevention Wellness Weekend

Join Kathleen at the Prevention Wellness Weekend on August 16th and 17th at Fernwood Fitness Parramatta. She will teach you how to reduce bloating and share valuable nutrition tips. Kathleen will share advice on enhancing gut health, eating to minimise bloating, and simple meal hacks for healthier nutrition.

The Prevention Wellness Weekend offers women the ideal platform to prioritise their health, gain expert insights, and enjoy fitness, yoga and Pilates classes. Plus, it’s a totally free event!

Spaces are limited, so ensure your spot by registering HERE.  If you can’t make it to Sydney, you can claim a free 2-day pass to use that weekend at any Fernwood Fitness centre nationally and build your own wellness weekend from the classes on offer at your local club. Claim your pass HERE.

Don’t miss this unique opportunity to invest in your health and nurture your body in the most nourishing manner.

Article sources and references

Date modified: 16 August 2023
First published: August 2023


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