We’ve all been there—the feeling of discomfort after a big meal, when your stomach feels bloated and tight. But you don’t have to rely on restrictive diets to beat the bloat. With a few simple adjustments to your routine, you can keep that flat belly feeling all day long. Let’s explore some easy ways to prevent bloating without resorting to drastic dieting.
1. Limit Raw Vegetables
While raw veggies are healthy, they can sometimes be tough on the stomach, especially when eaten in large amounts. Foods like lettuce, cucumbers, and other raw vegetables can be difficult for some people to digest, leading to bloating. A simple fix? Limit yourself to just one type of raw vegetable per meal, or lightly sauté them to make them gentler on your digestive system. And don’t forget to peel fruits and veggies when possible—this small step can help with digestion as well.
2. Make Digestion Easier
Adding certain herbs and spices to your meals can work wonders for digestion. Fennel seeds are a great addition to fish or vegetable dishes and are known for their soothing effects on the digestive system. Similarly, adding rosemary to meats or enjoying a cup of thyme or lemon balm tea after meals can help calm your stomach and prevent bloating. These natural remedies can be a great way to add flavor and improve digestion simultaneously.
3. Choose the Right Oils
Not all oils are created equal when it comes to digestion. When using oils in your cooking or for drizzling, opt for healthy choices like canola oil, walnut oil, or camelina oil, which are high in omega-3 fatty acids. These oils are gentle on your digestive system and help reduce inflammation. For high-heat cooking, stick with oils like olive oil, sesame oil, or coconut oil, which hold up better under heat.
4. Try Blond Psyllium
If you’re struggling with an upset stomach or irritable bowel syndrome (IBS), blond psyllium can be a helpful natural remedy. This plant-based fiber helps balance gut bacteria, which is essential for digestive health. You can find it in whole seed form, powder, or capsules at most health food stores. If you plan to use it regularly, consult your doctor to make sure it’s right for you.
5. Boost Omega-3s
Incorporating more omega-3 fatty acids into your diet can help reduce inflammation in the digestive tract, which may contribute to bloating. Foods like herring, mâche, eggs, and certain meats (look for those labeled “Blue Blanc Cœur”) are great sources of omega-3s. Another easy addition: flaxseeds. Just 10 grams of finely ground flaxseeds (roughly a tablespoon) can meet more than half of your daily omega-3 needs. Sprinkle them over your salads, yogurts, or even in your baked goods for an easy boost.
6. Try Rice Flakes
If you’re looking for a lighter alternative to traditional flour, rice flakes can be a game-changer. These are easier to digest and make great additions to both sweet and savory dishes—think veggie patties, soups, or even cakes. Another excellent alternative is legume flakes, like those made from split peas or chickpeas, which are pre-cooked and easier on the stomach. These can be a great way to enjoy legumes without the usual bloating.
7. Support Your Microbiome
Your gut health plays a huge role in bloating, so keeping your microbiome in good shape is essential. Focus on foods that promote a healthy gut, such as lacto-fermented vegetables (think sauerkraut or kimchi) and probiotic-rich dairy products like sheep’s cheese. Additionally, adding pollen to your diet or drinking plant-based milks (like hazelnut milk or coconut milk) can help maintain a healthy gut flora and reduce bloating.
8. Avoid Sodas
While sodas may seem like a refreshing choice, they’re actually a culprit for bloating. The sugar and artificial sweeteners in sodas can contribute to intestinal fermentation, leading to discomfort and gas. Instead, opt for bicarbonate-rich sparkling water, which can aid digestion. However, for the best results, let it “de-gas” a little before drinking. And make sure to drink plenty of water throughout the day—around 1.5 liters of water or warm beverages (like herbal tea or broth) can keep your digestion running smoothly.
9. Slow Down and Chew Your Food
How often do we eat on the go or rush through a meal? Eating too quickly can lead to swallowing air, which contributes to bloating. The solution is simple: slow down. A trick I find particularly helpful is placing a small item, like a zen statue or even a pinecone, beside your plate. This serves as a gentle reminder to focus on your food and chew slowly. It sounds simple, but slowing down allows your stomach to properly process food, reducing the likelihood of bloating.
Incorporating these small changes into your daily routine can make a world of difference when it comes to fighting bloating and achieving a flatter belly. You don’t need to overhaul your diet entirely—just focus on mindful eating and making healthier choices that support your digestion. Your stomach will thank you!
