Bloating – How to reduce it

Do you wake up feeling bloated, sluggish, or uncomfortable — even when you’ve been eating healthy? Bloating is a common digestive concern, but the good news is that you can often reduce it with simple lifestyle changes. By tracking the foods that trigger bloating and making targeted adjustments, you can feel lighter, energized, and more comfortable in your body. In this blog, Miriam Rees shares her personal strategies for reducing bloating naturally. From drinking enough water and limiting high-sugar fruits to controlling portions and incorporating apple cider vinegar, these practical tips help you take control of your digestion and reduce discomfort. While minor bloating can often be resolved with these steps, persistent bloating may signal underlying issues that require medical attention. Listen to your body, track your habits, and make small, consistent changes to support gut health and overall wellness. Start feeling better today — one step at a time!

🌿 BLOATING: HOW TO REDUCE IT — by Miriam Rees

Do you ever wake up feeling uncomfortably bloated — even when you’ve eaten clean the day before?
You’re not alone. Bloating is one of the most common digestive complaints, and it can leave you feeling sluggish, uncomfortable, and frustrated.

But here’s the good news: by identifying your personal food triggers and making a few simple lifestyle changes, you can significantly reduce bloating and start feeling lighter, energized, and confident again.

As a health coach, I discovered that when I began tracking my meals and noting how certain foods made me feel, I could easily spot patterns. Once I eliminated the bloating culprits, my digestion improved, my stomach flattened, and I felt better overall.

Of course, persistent or severe bloating can sometimes signal a deeper issue — like food sensitivities, gut imbalances, or other medical concerns — so if bloating continues even after making changes, be sure to consult your doctor for testing and guidance.

💧 SIMPLE STEPS TO DETOX AND REDUCE BLOATING

Here are the exact steps that helped me beat bloating naturally and get my digestion back on track:

Drink plenty of water.
Hydration is key! Aim to drink at least half your body weight in ounces of water each day.
👉 Example: If you weigh 200 lbs, divide by 2 = 100 ounces of water daily.
Skip the alcohol.
Alcohol can dehydrate your body and irritate your digestive system — both of which make bloating worse.
Cut down on carbs, especially grains.
Foods like bread, pasta, and pastries tend to hold water in the body, which can increase bloating.
Limit high-sugar fruits.
While fruit is healthy, many types (like bananas, apples, and mangoes) contain natural sugars that can ferment in the gut and cause gas. Stick to lower-sugar options like berries.
Avoid overly salty foods.
Sodium causes water retention, making your belly feel swollen.
👉 Add a pinch of sea salt in moderation if you need it, but skip the processed, salty snacks.
Watch your portion sizes.
Eating too much at once — even healthy food — can slow digestion and lead to that uncomfortable “stuffed” feeling.
Track your fiber intake.
Both too little and too much fiber can cause bloating. Gradually increase fiber through vegetables and seeds, and be sure to drink extra water to keep things moving.
Try apple cider vinegar (ACV).
Mix 1 tablespoon of ACV with 8 oz of water daily — ideally with a meal. This can help support digestion and reduce gas buildup.

🌸 FINAL THOUGHTS

Sometimes these small adjustments are all it takes to reduce bloating and feel better in your body. However, if bloating continues despite your best efforts, it might be time to seek medical advice to rule out food intolerances, gut issues, or hormonal imbalances.

Your body is always communicating — listen to it, take notes, and be patient as you find what works best for you.

You deserve to feel comfortable, confident, and healthy every day. 💚