Healthy Eating

5 Proven Ways to Get Rid of Bloat + 3 Smoothie Recipes

Break free of the stretchy pants with these bloat-busting hacks.

By: Rebecca Jacobs

Bloating (ugh), it’s probably something we have all dealt with at some point or another, and I think we can all agree that it is downright uncomfortable. Bloating can be caused by many factors (so check with your doc if this is a recurring thing), but the good news is that there are some bloating hacks that may be helpful if that full of air feeling is coming from diet or the foods we drink. 


Ready to tackle that bloat and stop feeling limited to those stretchy pants? Here are five must-know bloating hacks you’re going to want in on. 

5 Must-Know Bloating Hacks

Note: It’s important to always speak with your doctor about any concerns you have about bloating to rule out underlying causes. 

#1 Ditch the Fizz 

We know, we know. That fizzy seltzer water is oh so refreshing, especially during the summer, but if you tend to get bloated after a carbonated bevvy, it may be time to ditch the fizz. 

All that carbonation in your La Croix may be causing built-up gas, which is a recipe for some seriously uncomfortable bloating. 

So, if you’re a big fizzy drink fan and wondering if it may be contributing to your bloating, try doing without it for a few days and see how you feel. 

Bonus Tip: 

Speaking of drinks, if you tend to drink through a straw and have been noticing some bloating lately, ditch the straw for a bit and see what happens — drinking through that straw may be causing you suck up extra air — the result? Bloating. 

#2 Consider Gut-boosting Foods 

You know, the ones that are full of gut-loving probiotics like full-fat unsweetened yogurt? Well, we happen to be big fans of them, making them one of our fav bloating hacks. 

Science suggests that probiotics may help ease bloating, giving us one more good reason to add some gut-boosting foods to our diet. 

In addition to high-quality full-fat unsweetened yogurt, here are some other probiotic-rich foods to consider enjoying. 

  • Sauerkraut 
  • Kimchi 
  • Miso 
  • Full-fat unsweetened coconut milk yogurt 
  • JSHealth X FitOn Protein powder — rich in gut-loving probiotics and 100% plant-based! 

Note: While kombucha is considered a great beverage for gut health, the carbonation may not work for those who tend to get bloated, so it may be best to try one of the other options on this list instead. 

#3 Get Smart About Sugar 

Don’t worry, we aren’t telling you not to eat ANY sugar, but getting smart about our sugar game may be one of the best bloating hacks out there. Why? Because it also happens to be a great hack for supporting overall health too. 

High sugar foods or foods that contain artificial sweeteners can be especially hard on the digestive system, leading to gas and bloating. 

Steer clear of processed and artificial sweeteners, and choose natural options like raw honey and pure maple syrup instead. 

However, keep in mind that even natural sweeteners should be enjoyed in moderation and fill your diet with plenty of whole and totally unsweetened foods first. 

#4 Snack Smart Before Bed 

Midnight snacks, anyone? Yes, we are all guilty of reaching for that sugary snack while we’re up late binge-watching reality TV or burning the midnight oil trying to get everything on our to-do lists done. But what if eating an evening snack wasn’t actually a bad thing? 

It really all comes down to what you are snacking on. While, we of course, want to stay away from high sugar and processed foods, foods rich in potassium may actually help with fluid balance, making us less bloated. 

So, go ahead and enjoy a sliced banana with half a tablespoon of almond butter as your after-dinner treat. Not only will it help you feel full, but bananas are also rich in resistant starch, which may also help keep us more regular (because let’s face it, regularity helps with having a flatter, less bloated belly!) 

#5 Take Time to Just Chill 

Stress does a number on our digestion, and with poor digestive health comes an increased chance of a bloated belly. So, if you’re like many of us right now, stress is a big factor in our day-to-day lives. 

Let’s all take a sec to acknowledge that stress is a very real thing right now and while we can’t do a whole lot about the chaos in the world, we can take control over how we respond to it. 

Find time to zen out every darn day (yes serious). And of course, not every day will allow for an entire hour of self-care, we owe it to ourselves to just do 15 minutes each day if that’s all we can afford. 

Get a 10-15 minute FitOn HIIT workout in, have a relaxing evening skincare routine to look forward to, or do an evening FitOn stretch to just quiet your mind and get that stress response a little more balanced. Who knows, it may become one of your favorite anti bloating hacks that you actually look forward to each day.

3 Bloat-Busting Smoothie Recipes

Ready to tackle bloat? Here are three refreshing and easy to make smoothie recipes to get you started. 

#1 Celery Refresher 

Serves: 1

Ingredients:

  • 1 cup coconut water
  • 1 frozen banana 
  • 1 stalk celery 
  • 1 tbsp flax seeds
  • 1 tbsp raw honey 

Add all ingredients to a high-speed blender and blend until smooth. 

Sip and enjoy! 

#2 Banana Ginger Smoothie 

Serves: 1

Ingredients:

  • 1 cup unsweetened almond milk 
  • 1 cup full-fat unsweetened Greek yogurt (use coconut milk yogurt for a dairy-free option) 
  • 1 frozen banana 
  • ¼ tsp ground ginger 
  • ¼ tsp ground cinnamon 
  • 1 tbsp raw honey 

Add all ingredients to a high-speed blender and blend until smooth. 

Enjoy! 

#3 Cucumber Mint Thirst Quencher 

Serves: 1

Ingredients:

  • 1 cup coconut water 
  • 1 banana 
  • 1 cucumber, sliced 
  • 1 handful of fresh mint leaves
  • 1 tbsp raw honey 

Add all ingredients to a high-speed blender and blend until smooth. 

Enjoy! 

Banish That Bloat & Feel Your Best

Feeling uncomfortable and bloated can put a damper on how we’re feeling and nobody has time for that. So, if you’ve checked things out with your doc to be sure that bloating isn’t caused by an underlying issue, then these five bloating hacks may prove to be some valuable tools to banish that bloat and feel your best! 

Oh, and don’t forget to try sipping on one of the bloat-busting smoothies above — they are pretty darn tasty and packed full of nutritional value so you can feel really great about blending one up and enjoying it as a post-workout drink.