How to Banish Belly Bloat Naturally!

One question that my patients often ask me is, “How can I tell the difference between belly fat and belly bloat?”

This is a pretty simple answer. Belly fat is something that doesn’t really change during the day. Fat doesn’t contract and expand much (with the exception of gaining a little water weight when eating a salty or processed food meal). Belly bloat typically goes up and down dramatically depending on the time of day, activity level, and what you eat.

If you’re suffering from belly bloat, these tips will help!

Reduce the amount of soda pop you drink – Your gut contains trillions of bacteria which are crucial to your body’s gut health, skin health, and even brain health. Excessive amounts of sugar can support unhealthy bacteria to flourish in the gut microbiome. Drinking a lot of soda pop can lead to the excessive growth of unhealthy gut bacteria, and this can cause bloating issues to be worse. Carbonation also makes bloating worse!

Eat more fermented foods – Foods like kim chi, sauerkraut, miso, kombucha, and kefir are filled with good bacteria that can help your gut microbiome. Increasing how much of these foods you eat can bring healthy bacteria to your gut and improve your gut health and bloating. I recommend aiming for eating fermented foods a few times a week if you can, although some holistic health experts recommend eating them every day.

Start a daily probiotic – Taking a daily probiotic with at least 3 billion CFU can be a good way to supplement the good bacteria in your gut. While not a substitute for eating fermented foods, it can help. I’ve talked with many patients who’ve told me that the simple act of taking a daily quality probiotic improved their digestion and bloating.

Drink peppermint tea – This tea is known to improve gut motility to allow food (and gas) to pass through more easily. Drink a cup or two a day to help with belly bloat.

Avoid dairy and gluten – If you’re lactose intolerant, then I recommend avoiding dairy. However, even if you aren’t technically lactose intolerant, then reducing the amount of dairy you eat may improve your bloating. What about gluten? Even if you don’t have Celiac Disease, gluten can cause bloating, cramps, and other symptoms like fatigue and brain fog. So if you have a bloating issue try going off both dairy and gluten for a few weeks and see how you feel. I have a feeling your bloating will improve, as will maybe some other things you might not expect.

Here’s to a flat, non-bloated tummy!

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