If you’ve ever put on an outfit in the morning and felt puffy or uncomfortable, this is for you.
Bloating is one of the most common things women ask me about, especially this time of year. As we head into summer, a lot of us want to feel a little lighter, a little more energized, and a little more comfortable in our bodies.
The thing is, bloating is rarely about one meal or one weekend. It’s usually a reflection of the habits that have been adding up over the past few days or weeks.
While there are plenty of products promising a flatter stomach overnight, the things that have made the biggest difference for me are the basics.
Here are five habits I come back to whenever my digestion feels off and I want to feel my best.
Eating More Fiber Throughout the Day
Protein gets all the attention these days (and is so important!!), but fiber deserves some love too.
Whenever I’m feeling bloated, one of the first things I look at is whether I’ve actually been eating enough fiber throughout the day.
Things like berries, apples, chia seeds, vegetables, legumes, and oats can help support digestion and keep things moving.
If you’re currently getting very little fiber, don’t go from zero to thirty grams overnight. Adding it in gradually and making sure you’re drinking enough water tends to work a lot better.
Walking After Meals
This is one of the simplest things I do, and it’s probably the habit I notice most when I stop doing it.
A quick walk after a meal helps me feel less sluggish, supports digestion, and is often exactly what I need after working all day.
Bonus points if you can convince a friend to join you and get outside!
Starting My Morning With Lemon
Most mornings, I’ll have warm water with lemon before my coffee.
Do I think it’s the reason my digestion is good? Of course not.
But it’s an easy way to hydrate first thing in the morning, and I’ve found it helps me start the day feeling a little less heavy and a little more refreshed.
Paying Attention to How Fast I’m Eating
This is the habit I need to remind myself of constantly.
When life gets busy, it’s easy to eat lunch while answering emails, scrolling your phone, or running out the door.
I’ve noticed that when I’m rushing through meals, my digestion tends to let me know about it later.
Taking a little more time, chewing properly, and actually sitting down to eat sounds incredibly basic, but it can make a surprisingly big difference.
Supporting My Gut When It Needs It
I’m not someone who believes everyone needs a ton supplements, but there are a few tried and tested ones that I have in my rotation.
A quality probiotic, digestive enzymes, and magnesium are all things I’ve found helpful at different times, especially when it comes to digestion and bloating.
They don’t replace the basics, but they can be so helpful when travelling, eating out more often, under stress, or just feeling a little off.
Friendly Reminder
Don’t forget: bloating is completely normal. It happens to all of us!
The goal isn’t to never feel bloated. It’s to have a few habits that help you feel more comfortable, support your digestion, and get back to feeling like yourself.