Bloating Relief: Why You’re Bloated and What to Do This Week

Written By Rim Elasfouri

If you feel puffy, tight, or weirdly “full” even when you did not eat that much, you are not alone. Bloating is one of the most common gut complaints, and it can be annoying, uncomfortable, and honestly distracting.

The problem is that “bloating” is a symptom, not a diagnosis. It usually comes from a few repeat patterns. Once you narrow down which one fits you, it gets way easier to fix.

This is your simple bloating reset. No extremes. Just real steps you can try this week.

First, what bloating actually is

Bloating is that stretched, swollen feeling in your stomach or lower belly. Sometimes it is visible. Sometimes it is just a sensation.

Most of the time, bloating is caused by one (or a combo) of these:

  • Gas building up from digestion or fermentation

  • Slow movement through the gut (constipation or sluggish motility)

  • Air swallowing (yes, it counts)

  • Food triggers or sensitivities

  • Fluid shifts (especially around hormones)

The fastest way to figure out your “type” of bloating

Ask yourself which one is most true:

1) “I bloat after I eat, especially certain meals”

This often points to a food trigger, eating speed, or how your body is breaking food down.

2) “I wake up okay, then I swell by afternoon or night”

This usually points to motility or constipation. Food and gas are not moving through efficiently, so pressure builds as the day goes on.

3) “My stomach is tight, I feel gassy, and it’s uncomfortable”

Classic gas and bloating. The goal is less fermentation, better digestion support, and less trapped air.

4) “It’s worse around my period”

Hormone shifts can slow digestion, increase water retention, and make you more sensitive to foods you normally tolerate.

Now let’s fix it.

7 bloating relief steps to try this week

Do not do all of these at once. Pick two or three, stick with them for 7 days, and then reassess.

1) Slow down your first 5 bites

This sounds too simple, but it matters. When you eat fast, you swallow air and you do not chew enough, which makes your gut work harder.

Try this:

  • Put your fork down between bites

  • Chew until the food is actually soft

  • Keep the first 5 bites calm and slow

2) Do a 10-minute walk after your biggest meal

This is one of the most underrated bloating tools. Walking helps move gas along and supports motility.

Goal:

  • 10 minutes, easy pace, right after lunch or dinner

3) Build a “bloat-friendly” plate

A plate that is heavy on raw veggies + beans + sparkling water + fast eating is basically a bloating starter pack.

For this week, aim for:

  • Cooked veggies more often than raw

  • One main protein (chicken, fish, eggs, tofu)

  • One carb you digest well (rice, potatoes, oats, sourdough)

  • A little fat (olive oil, avocado, nuts) but not overloaded

4) Check the top sneaky bloat triggers

You do not need to eliminate everything. Just notice patterns.

Common triggers:

  • Carbonated drinks (even sparkling water)

  • Gum or mints (swallowed air + sugar alcohols)

  • Protein bars and “sugar-free” foods (often sugar alcohols)

  • Big salads, especially late in the day

  • Too much onion/garlic (healthy, but can bloat some people)

  • Dairy (for some, not all)

If you suspect one, remove it for 7 days, then bring it back and see what happens.

5) Fix constipation first (even mild constipation)

If you are not fully emptying most days, bloating will keep happening.

Quick constipation check:

  • You go less than once per day, or you go daily but it feels incomplete

  • You strain or stools are hard pellets

  • You feel “backed up” even when you do go

This week try:

  • Add 1–2 tablespoons ground flax or chia daily (go slow)

  • Add a serving of kiwi or prunes

  • Drink water consistently through the day, not all at night

6) Try warm liquids before meals

Warm liquids can support digestion and comfort. Not a magic fix, but it helps a lot of people.

Easy options:

  • Warm water with lemon

  • Ginger tea

  • Peppermint tea after meals (great for gas)

7) Keep your dinners simpler for a week

If you bloat at night, your gut may be struggling to “finish the job” by bedtime.

For 7 days:

  • Eat dinner a little earlier if you can

  • Keep it cooked and simple

  • Avoid huge salads, heavy fried foods, and massive portions

What to do if bloating is happening every day

If you are bloated daily, the goal is not endless restriction. It is information.

Try this simple tracking for 7 days:

  • Time bloating starts

  • What you ate before it

  • Your bowel movement (yes or no, and how it felt)

  • Stress level (low/medium/high)

Patterns usually show up fast.

When bloating is a sign to get checked

Most bloating is common and fixable, but get medical advice if you have:

  • Severe pain, fever, vomiting, or blood in stool

  • Unexplained weight loss

  • New bloating that is persistent and getting worse

  • Bloating plus ongoing diarrhea or constipation that does not improve

  • Symptoms that wake you at night

If you are unsure, it is always worth asking a professional.

Quick recap

If you want bloating relief without going down an internet rabbit hole, start here:

  • Slow down meals (especially the first 5 bites)

  • Walk 10 minutes after your biggest meal

  • Reduce carbonation, gum, and sugar alcohols for a week

  • Prioritize constipation support

  • Keep dinners simpler and more cooked

Small changes, consistently, are what actually move the needle.

Rim Elasfouri
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