How to get rid of Bloating!

Bloating seriously SUCKS!!!!

And for many it can be a daily nuisance and in some instances really quite painful & uncomfortable. I can sympathise, I use to and still do occasionally look about 3 months pregnant if I so much as look at the wrong foods.

Obviously in summer, the worries about bloating are exacerbated, as clothes are smaller, tighter and obviously if travelling and eating new foods, the next day on the beach can be a whole new level of discomfort.

Panic over though, with a few simple steps you can relieve the bloat and feel better in a short space of time.

But, it is really important to start understanding WHY you are feeling bloated in the first place. Many of our bloating issues start with dehydration, constipation and/or trapped gas within the digestive tract, so it can take a few days to see the results, so hang in there!


Hydration is key to reducing and eliminating the bloating and puffiness of the stomach, but remaining hydrated isn’t just about drinking plenty of water, it also comes down to eating the right foods to help maintain the right level of electrolytes in the body.
These little electrolytes are minerals and they are responsible for the balance of fluid and hydration levels within the body.


When you feel bloated, you may not really feel like putting more in, but you MUST drink water. Although you already probably feel quite heavy, drinking water WILL help to make you feel better, so you should aim to drink around 8 glasses a day.

You will also need to eat plenty of fruit & veg, not only are they lower in calories, but they are packed with anti-oxidants and bloat-bashing fibre.
Fruit & Veg is also really good at keeping you hydrated!
In fact a study once found that the natural balance of minerals, vitamins, amino-acids and natural sugars can be almost twice as hydrating as water. So if you are eating plenty of the good stuff, you can afford to reduce your water intake slightly.
Aim for colourful fruits and veggies, especially those that are high in water content like celery, radishes, tomatoes, peppers, leafy greens and cucumber.

I’ve already mentioned electrolyte minerals, and one of those is Potassium, along with sodium, calcium and magnesium. So add some potassium rich foods to your diet.

These screen-shot-2015-01-14-at-10-13-08-am-300x195electrolytes are really significant in your hydration, as they help to keep you balanced, and not in a stand on one-leg kind of way!

Sodium is notorious for causing water retention, and is often found in high levels in processed and fast foods, so avoid these at all costs!
Potassium however, can help to balance the sodium and reduce fluid retention. Try & include banana, avocado and watermelon in your diet to keep your Potassium levels up.


It feels awful when things aren’t moving through you as often or quickly as they should, and bloating is a natural side-effect of this. In order to avoid bloating you need to keep your body regular and make sure that it is eliminating all the waste properly.
Scarily in the UK £67million is spent annually on laxatives…. That’s insane!!!
Even more insane is in the US it is recorded to be around $725MILLION (WHOA!).


Try drinking water with a slice of lemon in it, or squeeze some lemon juice into the water.
A glass of room temperature water with the juice of half a lemon, although bitter to taste, will help to get things moving and stimulate the bowels.

You can also try & increase your “friendly-bacteria” by using pro-biotics.
The gut has a natural balance of good & bad bacteria and if these are “out of balance” then the results can be pretty uncomfortable.
In a perfect scenario the good bacteria is meant to out-number the bad, but in todays society & with our current lifestyle choices, this is often not the case. When the bad bacterias take over the good, this is when bloating and constipation occur.
Try eating fermented foods like sauerkraut, kimchi and kefir and introduce a pro-biotic supplements or yoghurt.

If you bloat up really quickly after finishing a meal, say 30 minutes or so after finishing eating, then you may be lacking digestive enzymes. It is these enzymes that break down the food in our gut and help it pass through the digestive system.
Again, with the lifestyle choices that we make these enzymes can be reduced.
To help stimulate the body to produce enzymes, try drinking a small glass of water with some lemon juice in it or something bitter before your meal.



I am not telling you to trump yourself thin, but when gas starts to build up in the digestive system, that’s when bloating can start to get really uncomfortable and visible.
You need to try & reduce the gas that is building up, not only to reduce the bloat, but also avoid those awkward situations when you may resemble a trumpet! (how embarrassing!)

Start by avoiding things like carbonated drinks, chewing gum and eating too quickly, oh and talking whilst you eat!
All of these actions can lead to you swallowing air into the digestive system. If you don’t want a load of hot air in you, don’t ingest it in the first place!

Herbal teas are also a good remedy to help relieve bloating, I can personally vouch for ginger & peppermint teas, although chamomile is also regarded as helpful.

Try taking up yoga or pilates, and although this sounds like a bizarre way to prevent or reduce bloating, IMG_7077some of the twisting and turning motions often used in yoga/pilates practise can help to expel unwanted air from the digestive tract.
In fact, any exercise can help to release trapped gas.
Haven’t you ever wondered why you hear so many accidental trumps in yoga & pilates, or suddenly feel the need to go to the loo after, or even during a class?
Movement which strengthens the abdominal wall, like pilates will also help to pull your tummy into a flatter position.

Bottoms up!

To Summarise:

  • Stay well hydrated
  • Eat plant of fruit and veg for fibre
  • Help your digestion with lemon water, probiotics & fermented foods,
  • Avoid carbonated drinks, chewing gum & talking whilst eating,
  • Also don’t try to hold in gasses!
  • Drink Peppermint, ginger & chamomile tea,
  • Try participating in regular yoga or pilates.

Thanks for reading x


Why not share this article with your friends and help them cut back on their boozy behaviours too.


Do you want to work with me? Well, I have great news…
I am a Precision Nutrition Level 1 Coach and I work with women from all around the world helping them to slow down, reconnect with themselves and heal their relationship with food and their body! Guiding them to make sustainable, healthy lifestyle and nutrition changes. If you want to know more about the coaching programme, then get in touch below:

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