Feeling bloated after a big meal, holiday party, or weekend gathering? You’re not alone. Bloating happens to all of us from time to time and can leave you feeling sluggish and uncomfortable. Que the “ I need to unbutton my pants” or Feeling like you have a “food a baby.” The good news? There are natural, easy ways to reduce bloating fast and give your body the support it needs to bounce back.
In this post, I’m sharing 5 effective, gut-friendly tips to help you debloat, improve digestion, and feel like yourself again. Not only do these tips work, but they will also support your overall health and hormones!!
Let's jump right into my TOP 5 Easy Ways to Debloat.
1. Hydrate, But Make It Smart
When you’re feeling bloated, reaching for water is key, but there’s a trick to doing it right, especially the next morning when you're feeling bloated ( Puffy).
Tip: Add a squeeze of ¼ fresh lemon. Lemon has natural ingredients that have anti-bloating properties, that help produce bile in your liver and digestive system while reducing water retention. Pro Tip: Add “Redmonds Sea Salt” ¼- ½ tsp to the warm lemon water to help with hydration and your adrenals. Key: keep drinking water throughout the day to help flush your system and debloat. I drink warm lemon water with Remonds Real Salt every day first thing in the morning. Click here for How to Make Lemon Water Debloat Recipe
2. Go for a Gentle Post-Meal Digestion Walk
One of the quickest and most effective ways to debloat is to get moving. A 10–15 minute walk after a big meal can help kickstart digestion, prevent gas buildup, and regulate blood sugar.
Why It Works: Movement encourages food to move through your digestive system, reducing that heavy, uncomfortable feeling. It’s one of the easiest ways to beat bloating naturally.
Bonus Tip: If walking isn’t an option, try gentle stretching or yoga poses like seated twists or child’s pose. These movements can help relieve pressure and encourage digestion. Of course, if you are not able to walk or stretch after your meal walk the next day, after your warm lemon water.
3. Avoid Common Bloating Triggers
After a big meal, the last thing your body needs is more stress on your digestive system. Skip foods and drinks that can make bloating worse, such as:
- Carbonated beverages (think soda, sparkling water, alcoholic canned beverages).
- Raw, cruciferous vegetables like broccoli or cabbage. Raw vegetables are harder to digest. I enjoy roasting vegetables and it's easy on my digestion.
- Artificial sweeteners (found in sugar-free gum, snacks or desserts.) I used to chew peppermint gum after meals until I realized it had artificial sweeteners. So I switched to PUR Gum without the harmful sweeteners.
Pro Tip: Sip on herbal teas like peppermint, ginger, or fennel. These teas are natural gut health remedies and can help soothe bloating quickly. Be sure to choose organic teas.
4. Eat Mindfully and Chew Slowly
Rushing through meals, overeating, or mindlessly “inhaling” your food can lead to swallowing excess air, which is a common cause of bloating. Slowing down not only reduces bloating but also allows you to fully enjoy your food and recognize when you’re truly satisfied.
Here’s how to do it:
- Chew thoroughly—aim for 20 chews per bite (enough chews that the food is properly broken into more of liquid VS inhaling it and swallowing it half whole). This helps break down food, making digestion easier. Way less Bloating.
- Take mindful pauses—put your fork down between bites and take a deep breath. Enjoy the food, people, and conversations.
- Be present—focus on the textures, flavors, and enjoyment of the meal. Having more “present joy” with food helps that body digest ( less bloating) VS inhaling and raising your cortisol.
If overeating, emotional eating, or rushing through meals is something you struggle with, we’ve got you covered! Tune into our podcast episode:
“Managing Binge and Stress Eating for a Healthier Relationship with Food”
Listen here.
Prefer to read? Check out the blog post:
“Breaking Free from Emotional Eating: Creating a Healthier Relationship with Food”
Read it here.
Why It Works:
Chewing your food thoroughly gives your digestive enzymes time to break down food properly, reducing the chances of gas, bloating, and discomfort. It also promotes satisfaction, making it less likely that you’ll overeat.
Quick Tip: Start small—put your fork down after each bite and enjoy a sip of water. This simple habit not only aids digestion but turns meals into moments of mindful enjoyment.
5. Support Your Gut Health
Bloating often stems from an imbalance in your gut bacteria or poor overall gut health. Your gut plays a critical role in digestion, nutrient absorption, and reducing inflammation—so when it’s out of balance, symptoms like bloating, gas, and discomfort can occur.
Here’s how to support your gut and naturally debloat:
- Eliminate gut disruptors: Start by reducing or eliminating foods that can irritate your digestive system, such as gluten, seed oils, artificial sweeteners, and highly processed foods. These can disrupt your gut lining, trigger inflammation, and create imbalances in your microbiome.
- Incorporate probiotics: Probiotics are healthy bacteria that help restore gut balance, improve digestion, and reduce bloating. I personally love taking SEED Probiotic SEED Probiotic for daily gut support.
- Take digestive enzymes: If you feel especially bloated after heavier meals, consider adding a high-quality digestive enzyme before eating. These enzymes assist in breaking down fats, proteins, and carbs, making digestion smoother and reducing gas and bloating.
- Focus on whole, gut-loving foods: Include fiber-rich vegetables, fermented foods (like sauerkraut, kefir, and kimchi), and collagen-rich bone broth to soothe and nourish the gut lining.
Why It Works:
When your gut is healthy and balanced, it becomes much easier for your body to break down food, absorb nutrients, and prevent the buildup of gas and bloating. Supporting your gut also strengthens your overall digestion, immunity, and energy levels.
Quick Tip: Pay attention to how you feel after meals. If bloating is persistent, journaling your meals can help identify trigger foods so you can take steps to heal your gut and feel your best.
Bonus Tip: Sip on Herbal Teas for Fast Relief
When bloating strikes, herbal teas are your secret weapon for quick, natural relief. Teas like peppermint, chamomile, and fennel work wonders by relaxing the digestive tract, soothing inflammation, and helping trapped gas move through your system.
How to Use It:
- After Meals: Sip on a warm cup of herbal tea to aid digestion and reduce discomfort.
- Morning Routine: Start your day with warm lemon water and follow it with a soothing herbal tea. This combination kickstarts digestion, hydrates your body, and helps flush out excess water retention—leaving you feeling lighter and refreshed.
Pro Tip: Pair your tea routine with gut-healing foods like clean protein, fiber-rich vegetables, and healthy fats. These nutrient-dense foods support a balanced gut microbiome, which is key to preventing bloating in the long run.
If bloating or gut health is a continuous problem
If bloating or gut health is a continuous problem—beyond the occasional overindulgence—it may be time to look deeper. Many everyday products contain toxic, hormone-disrupting ingredients that can harm your gut lining, throw off your hormones, and impact your overall well-being.
Going on my own gut-healing journey to not only heal my digestive system but also balance my hormones and support my thyroid health was a game-changer. It’s one of the many reasons I’ve transitioned to using mostly non-toxic products, including my favorite Elan Pure Non-Toxic Self Tanner.
Where to Start:
If you’re looking to begin your “Mostly Non-Toxic Product Journey,” I’ve created a guide to help you!
👉 Click here for a list of products and the Top 5 Ingredients to eliminate first. Top Non Toxic Product Swaps
As always, here’s to your healthy, energetic, confident self—one small, intentional step (or “scooch”) at a time.
