🌿 Wellness Wednesday: Do’s & Don’ts to Reduce Feeling Bloated

Bloating can be uncomfortable, frustrating, and sometimes even painful. The good news? You don’t have to accept it as part of daily life. By making small changes to how and when you eat, you can give your digestive system the support it needs to work smoothly. Let’s break down a few simple do’s and don’ts that can make all the difference in reducing bloating and improving gut health.

Do’s & don’ts for bloating: chew food, sip water between meals, breathe before eating; avoid eating fast or stressed.

🚫 Don’ts: Habits That Trigger Bloating

1. Eating Too Fast

When you rush through meals, you tend to swallow air along with your food. This air gets trapped in your digestive tract and can lead to uncomfortable bloating.

2. Drinking With Meals

Sipping water or other drinks during meals can dilute stomach acid, making digestion less efficient. This can leave you feeling heavy and bloated after eating.

3. Eating When Stressed

Stress puts your body in “fight or flight” mode, not “rest and digest.” Eating while anxious or overwhelmed can slow down digestion and lead to discomfort.

✅ Do’s: Habits That Soothe and Support Digestion

1. Chew Each Bite 20–30 Times

Chewing your food thoroughly breaks it down mechanically and mixes it with digestive enzymes in your saliva. This makes it easier for your stomach to process food and reduces bloating.

2. Sip Water Between Meals

Hydration is essential for gut health, but spacing out your water intake helps digestion. Aim to sip water between meals rather than gulping it down while you eat.

3. Take 3 Deep Breaths Before Eating

A quick mindfulness practice can shift your body into “rest and digest” mode. Taking a few deep breaths before meals calms your nervous system, reduces stress, and helps your body absorb nutrients more effectively.

🌸 Final Thought

Healthy digestion isn’t just about what you eat—it’s also about how you eat. By slowing down, being mindful, and giving your body the space it needs to do its job, you can enjoy meals without the bloat holding you back.

💡 Want more practical gut-health tips and recipes that support digestion? Explore our 30-Day Anti-Inflammatory Meal Plan or join the Simplify Healthy Eating Meal Plan Membership to take the guesswork out of nourishing your body.