Get rid of bloating

Ever wondered what’s been causing your bloating and how you can fix it? Me too, girlfriend. So many women [and men] struggle with bloating and think that’s just ‘how it is’ but not you! You’re here to find out how to get rid of it, you know there’s always an answer to your problems and that’s why I like you ;)  Let’s look at bloating; why the heck it pops up all the time and how to get rid of it without taking any medicines!

Bloating is typically gas that is trapped in your abdomen. It makes you feel like you’ve just eaten WAY too much and your belly is distended, feeling tight and full. This can be super uncomfortable and annoying. It's usually your body's way of letting you know that your gut isn’t very happy with what you’re doing and it’s time to figure out what it is. Read more on gut health HERE. 

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Causes of Bloating

Bad news, there are plenty of reasons why you could be bloating. Good news, a food journal will help you identify what it is quickly (just 3 days!). Snag your food journal HERE.  
​K, now let’s check out all these causes:

-Constipation
-Indigestion
-Food sensitivities/allergies (dairy being a big one)
-Periods
-Eating too quickly
-Overconsumption of carbonated drinks
-Not drinking enough water
-Not enough movement
-Irritable bowel syndrome 
-Fructose (a kind of sugar hidden in many foods)

Most of these have to do with your daily habits which means they are easily fixable! However, if you find yourself also feeling weak, loss of appetite, vomiting or any other symptoms in addition to your bloating you should seek out a doctor to make sure everything is A-OK. 
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You may have an idea already of what might be causing your bloating after reading that list but the worst thing you can do is put a bandaid on a problem and call it a day. You have to uncover WHY you are bloating in the first place. So, the last thing you’ll want to do is take over the counter medicine or prescription without finding out what’s really causing the issue in the first place. [Uncover the issue by using a food journal HERE]  You’ll track down your daily routine for 3 short days and you’ll quickly pinpoint what’s causing your bloating!

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How to Stop Frequent Bloating

Okay, you’ve identified what’s causing your bloating - now what?! 

First things first, WATER. 99% of my clients don’t drink nearly enough water and then wonder why they have all these issues. If your bloating is caused by anything in the list above - water will be helpful - especially if your bloating is related to constipation and periods. A general rule for water is to drink half your body weight in ounces. For example, if you weigh 140 lbs you will want to consume a minimum of 70 ounces of water a day [if you live in a very warm climate you’ll likely need to drink even more]. 

If you’ve realized your bloating is coming after a certain food (i.e. dairy, fried food, sugar, soda etc.) It’s time to experiment with yourself and eliminate that food for at least a week and then go back to your food journal and take note of whether or not you were still bloating. Trial and error is the only way to learn more about your own body so you can keep it in tip top shape. 
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Lack of movement can really cause issues for your bod. I know most of us are still stuck at home with little motivation and movement [thanks COVID] so it’s important you make it a priority to find the time to move your body. Walks are low impact and very helpful for moving gas out of your system.

Yoga is also a great way to relieve bloating and gas - there are many specific positions that are designed to help alleviate these issues and support your gut health, give it a quick google search and do some of the moves for a few minutes. Here’s a great 3 minute video to help. You’ll want to add low impact movements like this into your daily routine if lack of exercise is causing your bloating - if you only use exercise when you’re feeling poorly it’s the same as putting a bandaid on your problem. Read more about why low impact exercise is important. 
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Mindful eating is another great way to reduce bloating especially if you’re a quick eater. It’s time to slow down and eat with intention. To mindfully eat, you put your phone down, turn the tv off and focus on the food. Chewing slowly and taking breaks in between, really savoring the it. Digestion begins the second you look at your food! Your mouth begins salivating and the digestion process is already occurring, don’t rush it. Your body will absorb the nutrients better, you won’t feel bloated after your meals and you’ll enjoy your food more! 


If you need more support identifying where your bloating or other symptoms are coming from and how to get rid of them email me at hello@notsosugarcoated.com 


Don’t forget to download your free food journal so you can understand your own body and what it’s telling you. It’s the only way to alleviate your symptoms and live an energetic life! 

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