Let's Talk About Gut Health (and That Bloat You Keep Battling)

Gut health. It's become a buzzword, right up there with "superfoods" and "detox." But if you've ever struggled with bloating, constipation, or just that uncomfortable belly feeling, you know it's more than just a trend. It's personal.

If you're like so many women I talk to, you're tired of that frustrating feeling of bloating that seems to come out of nowhere. It can leave you wondering, “Why does this keep happening to me?”

I hear you! Nearly 1 in 7 Americans struggle with bloating every week (or even more!), according to Cedars Sinai Hospital. And when you’re in the thick of it, it’s hard to know exactly what might have caused it or what to do next.

My Personal Wake-Up Call With Bloating

I want to share a quick story with you.

Last year, I was on a business trip to LA. Before that trip, I’d had an outbreak of hives (from who knows what!), and my doctor put me on some medication. I didn’t realize at the time that those meds could cause bloating and constipation.

But there I was in a hotel bathroom, staring into the mirror, trying to button my jeans over my bloated belly, thinking, "What the heck is going on?!"

My husband casually walked by and said, "It's probably the meds." He was right. But then he added something that stuck with me. "Remember when you used to walk around bloated all the time and thought that was just how your body was? Then you started eating better, and it went away. You couldn’t believe how flat your stomach was."

Yes. I remember.

Bloating Is Common. But Not Normal

It was a wake-up call. Because when you’ve lived without constant belly bloat for over a decade, you forget what it feels like. You forget how uncomfortable it was. And more importantly, you forget that you once believed that feeling was normal.

So I want to tell you: It’s NOT normal.

And the good news? There is so much you can do to feel better.

12 Simple Ways To Improve Gut Health and Beat the Bloat

1. Stay hydrated

Water helps keep things moving through your digestive system. Aim for about half your body weight in ounces daily.

2. Eat slowly and mindfully

Chewing your food thoroughly and not rushing through meals helps reduce swallowed air and allows your gut to do its job more efficiently.

3. Stay active

Movement helps digestion. Even a short walk after meals can support gut motility.

4. Increase fiber gradually

Fiber is great for your gut, but if you jump from zero to a hundred overnight, it can make things worse. Add fiber-rich foods like fruits, veggies, oats, and legumes slowly.

5. Eat smaller, more frequent meals

Large meals can overwhelm your digestive system. Try breaking up your meals into smaller portions.

6. Stay upright after eating

Lying down after a meal can lead to indigestion and bloating. Stay upright for at least 30 minutes post-meal.

7. Include probiotic-rich foods

Foods like yogurt, kefir, sauerkraut, and kimchi can help support a healthy balance of gut bacteria.

8. Manage your stress

Stress affects your gut more than you think. Incorporate simple strategies like deep breathing, journaling, walking, or spending time with someone you love.

9. Chew gum sparingly

Chewing gum can cause you to swallow air, which may contribute to bloating.

10. Get enough sleep

Your gut resets overnight, and poor sleep can mess with digestion and increase inflammation.

11. Sip herbal teas

Ginger, peppermint, and fennel tea can be soothing to the digestive system.

12. Be a detective

Keep a food journal to track what you're eating and how you feel afterward. Sometimes the most innocent-looking foods can be sneaky culprits.

Common Triggers That Might Be Hiding in Your Diet

Common bloat culprits include:

• Carbonated drinks

• Artificial sweeteners (like sorbitol)

• Dairy (for those sensitive to lactose)

• Cruciferous veggies (like broccoli and cauliflower)

• Beans and legumes

• Highly processed foods

  
  

If you suspect certain foods are the issue, a journal can help you identify patterns. And don’t be afraid to reach out for support. Working with a coach or nutritionist can help you develop a plan to reduce these triggers and rebuild a better gut routine.

The bottom line

You don’t have to live with it. It’s not "just how your body is."

You can start taking small, simple steps today to feel better from the inside out. And I’m here if you need help figuring out what that looks like for you.