You’re Not Fat, You’re Just Bloated! Here are 8 Ways to Stop Bloating


Written by: Lindsay Sibson

I can’t think of anything more uncomfortable than trying to hold gas in while in yoga class.

Yes, let’s get real here, because I KNOW I can’t be the only one that struggles – the struggle is REAL!

If it is not yoga class for you, then perhaps it is… while at your boyfriend’s house? In a business meeting? School?

You get the picture.

Feeling bloated and gassy is super uncomfortable, inconvenient and leaves you feeling like you want to explode. Yuck.

However, I have some good news to share that can help you beat the bloat starting NOW! Ya see, what goes IN your body plays an enormous role in creating an gaseous internal environment (or not).

Let’s take a look at 8 simple and sneaky tricks to help you start debloating TODAY!

8 Tricks To Debloat TODAY

  • Your body holds onto water as to not get dehydrated.
    • Frequently drinking water helps flush out its stores.
  • Carbonated liquids (soda) cause air to go right to your stomach, creating a bloated belly.
  • Dairy-based options may be difficult for some people to process and result in excess gas forming in your system.
Stay Away From Sugar Alcohols
  • Sweeteners such as xylitol, mannitol and sorbitol can cause distress in your gastrointestinal tract and lead to:
    • Bloating
    • Cramping
    • Diarrhea
    • Gas
  • It is difficult for your body to fully break these sweeteners down.
  • Found in: gum, energy bars and other highly processed foods.
Limit Salt
  • Your body retains water when you eat sodium to try to maintain balance in your bloodstream.
  • To debloat: Stay below 2,500 milligrams of sodium per day.
    • And don’t forget to DRINK DRINK DRINK water!
Back Away From The Carbs
  • Carbs are your body’s go-to fuel source.
  • Carbohydrate molecules bind with water to create glycogen (a form of energy).
    • The more carbs you eat, the more water your body holds onto and… the MORE bloated you become.
  • To debloat: Cut down on carbs for 1-3 days and replace with more vegetables.
Chew, Chew, Chew
  • Sometimes it is not about WHAT you eat, but HOW you eat.
  • Eating behaviors that can cause bloating by getting excess air in your digestive tract along with your food:
    • Talking while eating
    • Eating too fast
  • To debloat: FOCUS on your food and chewing thoroughly and slowly, allowing your food to become easier to digest. Only talk between bites!
Watch Your Fiber Intake
  • Fibers keep your digestive system working smoothly and is a key for staying healthy.
  • HOWEVER, TOO much fiber can lead to feeling bloated (especially if you aren’t used to eating a larger quantity).
    • Tough to digest
    • Creates gas
  • To debloat: Eat between 20-25 grams of fiber every day and drink water to help your body digest fiber more easily.
Portion Control
  • Eating out or attending parties can lead to HUGE portions.
  • Overeating creates sluggishness and feeling uncomfortably full.
  • You can still enjoy your treats, but pay attention to the size of your portions and eating well balanced meals.
Be Smart Picking Your Fruits & Veggies
  • Certain fruits and veggies create more gas (and more bloat) than others.
  • The following fruits do have incredible nutritional benefits, but also contain sugar alcohols that can create a puffy gut feeling:
    • Grapes
    • Peaches
    • Cherries
    • Mangoes
  • Raffinose, a compound that produces gassiness, is found in cruciferous veggies like:
    • Brussel sprouts
    • Broccoli
    • Cauliflower
  • To debloat:
    • Choose fruits with less sugar content such as blueberries, strawberries, cantaloupe and oranges.
    • Eat veggies with high water content like zucchini and cucumber.

What is your “go-to” trick to beat the bloat? SHARE with us in the comments below.



Lindsay Sibson

Lindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into a reality when she first stepped on a plan in April of 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.

Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life. Connect with her on her website and follow her travels on Instagram (

Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.
Lindsay Sibson

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