How To Prevent Bloating

Ways to Reduce or Eliminate Bloating Naturally!

We have ALL been there, you've got a big date, a photoshoot or you are about to go on vacation, and you just CAN'T seem to get rid of you bloated stomach! It can be frustrating and feel like you've just gained so much weight, when it reality it is only trapped air in there! We have created this blog for you to help alleviate some of the symptoms, and help to reduce bloating if you've got big plans!



1. Use the restroom when you wake up!

In the morning, by using the restroom first thing, you’re eliminating any toxins, it's best that they aren't kept in your digestive system, and that they are eliminated as soon as possible. It helps you feel less bloated and full. It’s a major factor for, and even I (Krista) have seen a huge difference after I changed my morning routine and incorporated using the restroom before I do tip #2.


2. Drink water first thing in the morning!

Rehydrate your body! It’s likely been 8-9 hours that you haven't given your body enough, or ANY hydration and this can cause discomfort amongst other negative side effects. Warm lime water on your stomach early in the morning, before eating anything can help stimulate your gastrointestinal tract. Citric acid in lemons helps the enzymes in your digestive tract to function better, and mint helps relieve bloating. With this little tip, you can kickstart your digestion for the rest of the day. 


3. Avoid Swallowing Air and Gas

This was a really hard one for me (Krista). Being that I LOVE chewing gum, and I used to love carbonated beverages. And I (Erica) drink my La Croix carbonated water every few days, so sometimes it will make me bloated too!... (They're my FAV!)

Carbonated drinks contain bubbles with carbon dioxide, which is a gas that is released from the liquid after it reaches your stomach. Chewing gum, talking while eating, eating in a hurry, or drinking through a straw can also lead to increased amounts of swallowed air. 

Another source is gas produced by the bacteria in gut. This you can try to handle with the next step! And for now, maybe avoid gum and carbonated beverages on beach days for that flat tummy!


4. Take a Quality Probiotic Supplement

a #HEALTHYGUT is a HAPPY gut! Probiotic supplements can help to reduce the production of gas, especially in those with digestive problems or those who eat a diet high in fiber. Taking a daily probiotic supplement that contains Acidophilus and Bifidus strains of bacteria to help combat gas and irregularity. Even though probiotics are not directly linked to decreasing bloating, through reducing the production of gas, you will have less issues and will experience healthier gut activity with adding the GOOD bacteria that you gut needs to thrive.


5. Eat a plant-based nutrition properly

(Important for those who aren't plant-based BUT eat a lot of veggies too!)

When you first transition to a plant-based diet, your body will go through many beneficial changes. This process may leave you feeling bloated when you first begin.

Moving quickly from the strikingly low fiber intake of a typical non-vegan diet, to a diet made almost entirely of beans, whole grains, fruits and vegetables can be a shock to your digestive system. So just be aware that it does take your body time to naturally adjust, and it is quite normal to get bloated (especially) towards the end of the day, after eating fibrous foods like vegetables!

If you have a hot date, you can avoid eating cruciferous veggies like broccoli, cauliflower, brussel sprouts or kale for the day, since they are the most likely to lead to bloating!


6. Exercise!

When you exercise, you’re facilitating the movement of your food when you move your body helps to speed digestion up! If you find yourself sitting down a lot throughout the day, this causes your metabolism to slow down and this can have an effect on your digestive tract. So get up! Get moving! Get working out, or go for a risk walk or run. Anything in which you just get moving will assist in this digestion, allowing your body to not keep gas stuck in your tummy, giving you that BLOAT!



There are many ways to prevent bloating, and these were just a few! Don't be too torn up about bloating, it is PERFECTLY normal, and everyone that eats a diet high in fiber and vegetables (which is heathy) will experience some amount of bloating. Drink your lime water with mint and you'll be set for summer!

I (Erica) usually try to follow these tips strictly onlyon days that I need to have a photoshoot, or if I want to look really good for a holiday or if i am having beach day. Other than that, I try NOT to harp on it too much, because its just INEVITABLE to a certain extent to experience bloating. I hope that these tips helped for you, and you can implement into your routine! 


Eating healthy and working out

are important ways to help combat bloating! Check out our meal plans and workout programs if you need some guidance. Feel free to email if you're not suer which one is right for you!


Blog written by: Krista Cruz, and Erica Dumas 


How To Prevent Bloating

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