Less than ideal, but all too common — we’re talking about the dreaded belly bloat. We’ve all been there. That uncomfortable feeling of a swollen, puffy belly that can leave you feeling sluggish, tired, and downright miserable. It can even be painful at times! If you’ve experienced it, then you know bloat has a way of wreaking havoc on your whole day.
From overeating and constipation to food intolerances and poor gut health, bloating can be caused by a variety of factors. Even stress can contribute to that pesky bloat!
Before you get discouraged — there’s good news! If your symptoms are diet-induced, there are some science-backed bloating hacks that may help alleviate that full tummy. But before we spill the bloat-busting secrets, it’s wise to check in with your symptoms. If you’re experiencing chronic bloat or have any concerns, it’s important to speak with your doctor or a medical professional to rule out any underlying causes or concerns.
That said, here are seven must-know bloating hacks you’re going to want in on.
RELATED: Feeling Bloated? Do These 3 Exercises Daily For Serious Relief
7 Must-Know Bloat-Busting Hacks
#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 bevy, it may be time to ditch the fizz.
When you drink carbonated drinks, carbon dioxide gas causes an increase in gastric volume. Your stomach accommodates the increased volume by stimulating stretch receptors in the gastric wall, ultimately leading to a feeling of bloat and distension. Simply put, all that carbonation 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 to suck up extra air — the result? Bloating.
#2 Say Goodbye to Gum
Similar to drinking from a straw, chomping on gum could be a cause for bloat. It’s not the gum itself that’s the problem — unless it’s filled with artificial sweeteners like sorbitol that upset the GI — it’s the fact that you’re swallowing extra air while you chew. This air gets trapped in your stomach and small intestine, leading to a bloated belly.
#3 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
And don’t forget about prebiotics! Prebiotic-rich foods (like asparagus, apples, oatmeal, and onions) feed the good bacteria in our gut. They are essential for healthy digestion and helping our gut bacteria grow.
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.
RELATED: The 5 Healthiest Probiotic-Rich Foods For Gut Health According to an RD
#4 Consider Avoiding Artificial Sweeteners
Let’s talk about artificial sugars and sweeteners like sucralose, aspartame, and sugar alcohols (like sorbitol or xylitol). While these foods are ‘sugar-free,’ research shows they contribute to gut dysbiosis, GI issues, and even weight gain.
Here are some processed and artificial sweeteners to consider avoiding:
- Aspartame
- Sucralose
- Erythritol
- Saccharin
- Acesulfame
- Neotame
- Xylitol
- Sorbitol
- Maltitol
Instead, choose natural options, like raw honey, fruit, or pure maple syrup.
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.
#5 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 instead of reaching for those snacks that you know will result in an upset stomach, consider something healthier and rich in protein.
Reaching for a protein-rich snack could help keep you satiated — something light yet filling is ideal! Think: a serving of Greek or coconut yogurt with berries or a single-serve chia pudding.
RELATED: The 8 Best Healthy Late Night Snacks
#6 Sip on Gut-Soothing Herbal Teas
Banishing bloat could be as simple as boiling some water and pouring yourself a soothing cup of herbal tea! Consider something calming, like a mug of chamomile tea or peppermint, ginger, or fennel.
RELATED: 5 Gut-Boosting Cozy Drinks
#7 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. Unfortunately, stress is a big factor in our day-to-day lives — it affects the majority of our nation, and stress levels are only continuing to rise.
While acute stress is a normal (and even healthy) emotion, chronic stress is not, and it shouldn’t be taken lightly. Although we can’t always control the stressors in our lives, we can surely control how we respond to it!
Find time to zen out every day (yes, seriously). Daily stress management is an absolute must. It doesn’t need to be a spa day or “self-care indulgence.” It can simply be a mere 15 minutes (even 5, if that’s all we can afford) of intentional time to acknowledge our emotions and calm our mind and body.
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.
RELATED: Is Stress Affecting Your Gut? A Mental Health Expert Explains
5 Bloat-Busting Smoothie Recipes
Ready to support digestion and tackle bloat? Here are five refreshing and easy-to-make smoothie recipes to get you started.
#1 Refreshing Pineapple Ginger Smoothie
Made with anti-inflammatory ginger and pineapple and probiotic-rich Greek yogurt, this delicious gut-healthy pineapple ginger smoothie will help soothe your belly in a healthy and delicious way!
Serves: 1
Ingredients:
- ½ – 1 cup unsweetened almond milk (or non-dairy milk of choice)
- 1 ripe banana, frozen
- 1 cup pineapple chunks, fresh or frozen
- ½ cup plain or vanilla Greek yogurt, unsweetened
- ½-inch piece of fresh ginger, peeled and grated
- 1 tsp raw honey
- ice, to blend
Directions:
Step #1: Add the ginger and almond milk to a high-speed blender and blend until smooth. Then, add the remaining ingredients. Blend until smooth and creamy.
Step #2: Taste test, adjusting ingredients as desired. Pour into a glass and enjoy!
#2 Raspberry Almond Smoothie
Low in sugar and full of plant-based protein and fiber, this simple and nourishing raspberry chia smoothie will help support digestion and help keep you regular. Enjoy it as is, or blend it up with an added scoop of protein powder for a boost!
Serves: 1
Ingredients:
- 1 cup unsweetened almond or oat milk (or dairy-free milk of choice)
- 1 cup frozen raspberries
- 1 tbsp almond butter (or nut butter of choice)
- ½ cup Greek or coconut yogurt
- ½ tbsp chia seeds
- ½ tbsp ground flax seeds
- 1 tsp vanilla extract
- Ice, to blend
Directions:
Step #1: Add the liquid base to a high-speed blender. Then add the remaining ingredients.
Step #2: Blend until smooth and creamy. Taste test, adjusting any ingredients as needed. Pour into a glass and enjoy!
#3 Gut-Healthy Mint Mojito Smoothie
Rich in magnesium, potassium, digestive enzymes, and anti-inflammatory properties, this gut-healthy Mojito-like smoothie is refreshing as ever. Made with cooling mint to help keep you hydrated and quell belly bloat, bromelain-rich pineapple to aid digestion and reduce inflammation, and anti-inflammatory ginger, to soothe an upset stomach.
Ingredients:
- ½ cup raw coconut water
- 1 lime, juiced
- 1 cup baby spinach, fresh or frozen
- ⅓ cup fresh mint leaves
- ½ cup fresh or frozen pineapple chunks
- ⅓ ripe banana, frozen
- 1-2 tsp raw honey
- ½-inch piece of fresh ginger, peeled and grated
- ½ cup plain unsweetened Greek or coconut yogurt, optional
- ¼ tsp cinnamon
- Ice to blend
Directions:
Step #1: Add the spinach, ginger, lime, and coconut water to a high-speed blender and blend until smooth.
Step #2: Next, add the remaining ingredients and blend, adding additional liquid or ice as needed. Taste test, adjusting any ingredients as desired. Serve and enjoy!
#4 Creamy Blueberry Avocado Spice Smoothie
Low in sugar and rich in satiating fats and fiber, this anti-inflammatory and antioxidant-rich smoothie will soothe your cravings and support digestion all day long. Made with ingredients like blueberries, almond butter, ginger, and cinnamon, it’s the perfect bloat-free recipe.
Serves: 2
Ingredients:
- 1 cup unsweetened almond milk (or non-dairy milk of choice)
- ½ ripe avocado
- 1 ½ cups fresh or frozen blueberries
- 1 small ripe banana, frozen
- 1 tbsp creamy almond butter
- 1 cup baby spinach, optional
- ½ tbsp ground flax
- ½ tsp ground cinnamon
- 1 tsp fresh grated ginger (or ¼ tsp ground ginger)
- 1-2 tsp raw honey, optional
- 1 tsp vanilla extract
- Ice to blend
Directions:
Step #1: Add the liquid base to the blender, then add the remaining ingredients. Blend until smooth and creamy.
Step #2:Taste test, adjusting any ingredients as desired. Serve and enjoy!
#5 No-Bloat Banana Bread Smoothie
When your dessert craving strikes, this gut-healthy banana bread smoothie will satisfy your sweet tooth without harming your digestion! Full of probiotic-rich yogurt, fiber-filled oats, and a sprinkle of bloat-soothing spices (like cinnamon and ginger), this dessert-like smoothie is a must-try!
Serves: 1
Ingredients:
- ½ – 1 cup unsweetened almond milk or oat milk
- 1 small ripe banana, frozen
- ¼ cup plain or vanilla Greek yogurt, unsweetened
- ¼ cup rolled oats
- 1 tbsp almond butter
- 1 tbsp ground flaxseed
- ½ tsp ground cinnamon
- ¼ tsp ground ginger
- 1 tsp vanilla extract
- Ice to blend
Directions:
Step #1: Add the banana, Greek yogurt, almond milk, almond butter, ground flaxseed, ground cinnamon, and vanilla extract to a high-speed blender. Blend until smooth and creamy, adding additional liquid as needed.
Step #2: Add the ice, blending until desired consistency is reached. Taste test, and adjust ingredients as desired. Serve and enjoy!
Banish That Bloat & Feel Your Best
Feeling uncomfortable and bloated can put a damper on how we’re feeling. So, if you’ve checked things out with your doc to be sure that bloating isn’t caused by an underlying issue, then these seven bloating hacks may be valuable tools to help ease bloat and help you feel your best!
Oh, and don’t forget to try sipping on one of the FitOn 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.
