Picture the scene: you get home from work, exhausted, tired, and HANGRY because you skipped lunch. You finally get to sit down to a nice meal after a long day and then, BAM - your stomach swells like you swallowed a beach ball. Sound familiar? Well here’s the thing: bloating might be common, but that doesn’t mean you have to live with it. Whether you’re team “I regret nothing” or “why did I do this to myself again?”, there are some tried-and-tested ways to beat the bloat without swearing off your favorite foods for good.
These 5 simple tactics can help you to avoid the discomfort of bloating on the regular (plus one of them involves zero effort beyond swallowing a capsule - could we make it any easier?!).
1. Chew Like You Mean It
We’re all guilty of wolfing down meals like there’s no tomorrow, especially when life gets busy. But digestion starts in your mouth, so you really need to chew to help break down that meal before it even hits your gut. This gives your food time to mix and mingle with your saliva, which activates the digestive enzymes that process it.
Not chewing properly means your stomach is stuck doing extra work and is more likely to bloat. So slow down, chew thoroughly, and actually taste your food. You’ll enjoy it more too!
2. Hydration Before Your Meal? Yes, Really.
It turns out that reaching for your water bottle before eating could be one of the easiest hacks to prevent bloating. A 2018 study found that drinking water before meals helped reduce overall energy intake and promote better digestion in non-obese young adults. Basically, it keeps things moving and can ease that heavy, sluggish feeling after eating.
Try sipping 1–2 glasses of water about 30 minutes before a meal. It supports digestion and helps keep your hunger signals in check so you’re less likely to overeat. Overall, it’s better to drink water before or after a meal rather than during, as this prevents your digestive enzymes from being diluted by too much liquid. That way, your body can start breaking down food efficiently right from the first bite.
3. Try Gentle Movement (No, We’re Not Saying Go Full Crossfit-Kool-Aid)
Hey, if the couch is your best friend after work - we feel you. No judgment here. But you DO need to get some daily exercise to stay fit and healthy and to prevent bloating. We’re just talking about a short walk or some light stretching after eating. Movement like this can help stimulate digestion and prevent bloating - no burpees required. Thinking you don’t have time? Yes, you do. A 2021 clinical trial found that participants who walked for 10–15 minutes after meals experienced significant improvements in bloating and other digestive symptoms. So instead of flopping onto the couch straight after dinner, take a little stroll. Your stomach will feel lighter and your mood might too.
4. Watch Out for Sneaky Trigger Foods
Everyone’s gut is different but there are some common suspects that tend to cause problems for a lot of people. Foods like cruciferous veg (like broccoli and cabbage), beans, onions, dairy, fizzy drinks, and overly processed snacks are all on the hit list.
Now, don’t go crazy and cut them all out at once, you don’t even know which - if any - are causing you an issue yet. But it’s worth finding out. Try keeping a little food diary to figure out which sets off your symptoms. Log what you eat, when, and how much. Sometimes it’s less about what you ate and more about how much of it your system can handle at once.
5. Add Digestive Enzymes to Your Toolbox
Here’s where we make it ridiculously easy. Digestive enzymes help break down food more efficiently, especially the tough stuff like dairy, fats, proteins, and carbs. That’s why we included a full-spectrum blend in our Bloat Control supplement for smoother digestion. Our formula includes lactase (for dairy), lipase (for fats), protease (for proteins), and a few others - because who wants to skip cheese, avocado, or a good sourdough? Plus, it’s got probiotics and soothing botanical extracts like peppermint and fennel to support your gut from all angles.
And no, it’s not a magic fix, but when paired with the basics above, you’re in with a good chance of turning things around. Just pop two capsules before a meal and let the enzymes do the rest.
Enjoy Your Dinner, Skip The Discomfort
See, you don’t have to cut out pizza, salads, or even your beloved oat milk latte to feel less bloated. Small tweaks like those listed above can go a long way.
And when you do need a little extra help, it helps to have some Bloat Control in your pocket too. Now go enjoy your dinner without worrying about the consequences to your stomach!
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