Beat the Belly Bloat

What is it?

Bloating is gas and/or water retention.

Several factors can cause bloating:

Gas producing food and drinks such as: fizzy drinks, alcohol, fried food, sugar substitutes, beans, apples, broccoli, cabbage, sprouts and cauliflower.

Food high in sodium such as: cured meats, processed food, crackers and chips.

Hormone changes such as: menstruation, medicine/supplement intake, stress or smoking.

GI Problems/Disease: Like Chron’s, Colitis and IBS can cause bloating too.

But now matter the cause, it can be really uncomfortable.

I work on the 3R principle for all gut related issues

  • Rest

  • Reset

  • Rejuvenate

1. Rest your gut

  • Take out any triggers: so eliminate foods mentioned above and keep a food diary to measure whether your bloating is easing at all.

  • Eliminate stress as much as possible - which technique do you use? Meditation, EFT, walking?

2. Reset

  • Try some anti-bloating foods like: bananas, avocado, spinach, asparagus, watermelon, cucumbers and yogurt.

  • Cut down on salt intake if you are having more than needed - so avoid it in processed foods for example as it tends to be typically quite high.

  • Avoid chewing gum or drinking from a straw as this can mean you're swallowing more air.

3. Rejuvenate

  • Epsom salt baths - the magnesium is fantastic for helping to de-bloat and relax too. Just as salt draws water in, magnesium helps to pull excess water out. Your body will absorb the magnesium (being an electrolyte), which can then help to displace the extra water your body is retaining. To avoid dehydration, only do this about once a week.

  • Water! I say it all the time - make sure you are hydrated - try lemon water or peppermint/chamomile tea for added relaxation too.

What do you find works for you? Let me know by emailing ( or joining my FB group for lots of tips on nutrition and well-being 👇

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