Way too many of us feel bloated too often, if not every day, and that’s just not right. 

    On a positive note, a bloated belly means our body is telling us that something we’re eating or drinking is not resonating well with our tummy, our hormones are not behaving well, we're too stressed, are not exercising well, or deficient in certain enzymes we need to break down foods properly.

    Consider bloating an important SOS message (or warning!) that we shouldn’t ignore.

    A few years ago when I started experiencing early menopause symptoms, feeling like a balloon became the norm.  I thought I had to live with it as so many other women did.  

    So glad I put my foot down and decided to burst that balloon forever! I found a way to identify what triggered that horrible symptom and what I needed to change in my diet and lifestyle to feel and look my best and help my clients do the same.


    Bloating is frequently associated with how we feel after indulging in a big meal or a super salty snack, but when it happens all the time, and we’re following a healthy diet, it can be hard to pinpoint the foods or lifestyle habits that are not working for us.

    There are myriad of reasons behind feeling gassy or bloated.  I like to group them into these top 7:

    1. Inflammatory foods that cause an imbalance in your gut flora.  
    2. Too much salt that leads to water retention.
    3. Food allergies or sensitivities.
    4. A hormonal imbalance or going through menopause.
    5. Lack of digestive enzymes and/or not enough stomach acid.
    6. Stress and lack of good sleep.
    7. Eating too fast and/or too late.



    Top 10 bloating busters

    Even if you don’t know the exact reason why you’re feeling bloated, these 10 habits will help you alleviate your symptoms right away:

    1. Reduce, or even better, eliminate some of the common culprits that make us all bloated – refined sugar and carbs, gluten, dairy, grains, alcohol, and carbonated drinks.
    2. Be careful with fiber. The right amount is super healthy and cleans out your digestive tract but too much of it, especially the cruciferous type (broccoli, cauliflower), and you’ll get a Buddha belly in no time.
    3. Introduce foods that reduce water retention naturally and are rich in potassium and magnesium. Green leafy veggies, dandelion root, strawberries, asparagus, avocado, and bananas are all great options.
    4. Build up your good bacteria with naturally fermented foods - sauerkraut, kimchi, pickled vegetables, tempeh, miso, kombucha (unsweetened), and beet kvass - or a high-quality pre and probiotic.
    5. Cut out salt AND drink lots of water. It seems counterintuitive, but even if you’re retaining water, you need to drink the standard minimum of 2.2 liters per day to help your body flush toxins and poop out and send your body the message that it doesn’t need to store it to prevent dehydration.  If you’re drinking coffee, in addition to the 2.2 liters, you should drink 1 cup of water for each cup of coffee.
    6. Decrease your intake or eliminate coffee – caffeine is diuretic and can lead to dehydration, slowing the movement of food through your digestive tract, and causing bloating and gas.
    7. Try digestive bitters and enzymes and add lemon to foods and water to aid digestion.
    8. There is also a wide variety of teas that can make you feel better. Choose your fave - peppermint, ginger, fennel, green tea, lavender, and chamomile.
    9. Exercise and chill out.  A gentle jog, fast walk, and yoga can work wonders in moving things along physically and mentally.  READ: EATING RIGHT PRE AND POST WORKOUTS
    10. Chew your foods, eat slowly and not too late at night.

    If bloating remains a problem, it’s time for testing!  An elimination diet has worked so well for my clients...How does the elimination diet work? We remove the top potential food allergens for a few weeks and reintroduce them one by one to identify what doesn’t work so well for each of us.

    If you are ready to wage your own personal battle against the bloat, I’d love to chat! SCHEDULE a 20-minute complimentary Discovery Call with me to learn more about my approach and to find out how I can help.

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