11/05/2025
Belly bloat is frustrating and very common. It is one of the big challenges I hear from the women I work with.
There is no one size fits all … there are a variety of reasons belly bloat may be happening. And there are lots of things you can do to ease the bloat.
Here are some things to help you get started.
✔️ Eat real, whole foods. I find belly bloat can often flare up for women post vacation or after a stressful time. If you have gotten off track with nourished eating because life happens, then this is the first place to start. Get rid of the junk, the heavily processed foods, and the added sugars.
✔️ Eat vegetables. When you are constipated you will feel bloated. Vegetables are rich in fiber and help move food through your digestive tract. When foods sit for too long in your gut, toxins that are meant to be cleaned out of your system can be reabsorbed making you not feel well. Your gut moving slowly can also lead to bacterial overgrowth causing gas and bloating. In addition vegetables are rich in folate, carotenoids, vitamin C and sulfur helping remove waste products (detoxification). Sometimes raw vegetables can be difficult for people to digest, so cooking will allow you to get the nutrition and be gentler on your system.
Here are some great foods to start with:
o Leafy greens – spinach, kale, collards, mustard greens, arugula
o Cauliflower
o Broccoli
o Asparagus
o Beets
o Brussels sprouts
o Bell peppers
o Cabbage
✔️ Don’t forget to exercise. Another way to get back to feeling well is to get moving. Take time each day to move your body for at least 30 minutes. Whether it is walking, jogging or yoga, moving your body will help to expel gas and move your bowels too. Some yoga poses that are particularly beneficial for gut health: child’s pose, squat, supine spinal twist and bridge pose.
There are other tools that may help too - addressing food sensitivities, creating a healthy gut microbiome, or balancing hormones.
Send me a DM if you feel like you’ve tried it all and are still feeling stuck.
