How to Banish Belly Bloat

Good News!  You are not alone.  

We all feel that bloat sometimes.  It can be hard on you:  hard on you mentally, hard on your scale, hard on your clothes… Just plain HARD!

The most likely culprit for your bloating is water retention.  You probably did not gain 5 pounds in a week.  This means that your situation is probably reversible and in just as much time. 

How to banish belly bloat

Ways to Combat Bloat:

Eat Foods that are High in Potassium

Potassium helps your body regulate fluid balance.  It can act as a diuretic, flushing your body of waste and eliminating that bloat. 

Foods that are high in Potassium include:  Bananas, dark leafy greens, asparagus, tomatoes, avocados, mushrooms and more!  See Top 10 Potassium Rich Foods for more!

Check your Thyroid

Hypothyroidism is known to cause bloating and weight gain.  You may also feel cold, tired, or depressed.  You can have your thyroid levels checked by your MD if you think you may be having symptoms.

Eat Low Carb

For every gram of carbohydrates that you consume, you retain about 3-4 grams of water.  This is why most people who switch to a low carb diet tend to drop a lot of weight in the beginning.  As carbs are reintroduced to the body, you will begin to hold water again.  However, it is a great short-term way to decrease bloat before an event.

Avoid irritants

If you have even a slight food intolerance, it will cause you to bloat.  Common irritants include, dairy, soy, wheat, and artificial sweeteners.  The easiest way to figure out if you have an intolerance is to eliminate the suspected food from your diet for a week or two and see if you notice a change.

Don’t swallow air

Chewing gum, drinking from a straw, and smoking (which is super unhealthy- stop it right now!) are all activities that cause you to inadvertently swallow air.  This can lead to bloating.

Try Peppermint

No, not the candies.  Drinking a peppermint or ginger tea or even adding a few drops of peppermint essential oil to your water can help calm the digestive track and ease bloating.

Drink your Water!

If you aren’t drinking enough water, your body will hold water as a way to conserve it.  Drink your water!  Lots of it!  It will also help every other part of your body, read about that here!

Eat Yogurt and take Probiotics

These two forces of good gut health together can make your belly happy.  This will keep you regular and help gas and bloating stay away.

Things that can cause Bloating:

Stay away from alcohol, processed meats, beans, and excess sodium.  All of these things can cause you to bloat and feel uncomfortable. 


What are some ways that have helped you combat bloating?  If you have tips and tricks to share, I would love to hear them! 

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