While bloating is a very common symptom I hear about from people coming to see me in my clinic, it does not have to be an everyday reality.
Triggers for bloating can be very individualised.
What sets of one person may be completely different to what sets off someone else.
Getting to the bottom of the underlying cause is always key.
But did you know that it may not always be food intolerances that trigger bloating?
These three simple strategies can help improve digestion and leave you feeling more comfortable in your body right away.
1. Breathe Before You Eat: When you are stressed or rushing around, your body diverts blood flow away from your digestive system, slows gut movement, and reduces digestive enzyme production creating the perfect environment for bloating.
The fix: Take 2-3 slow, deep belly breaths before your meals to activate your "rest and digest" mode. This signals your body that it is safe to properly digest your food.
2. Slow Down & Chew Thoroughly: When you rush through your meals, you can swallow air and force your digestive system to work much harder with larger food particles.
The fix: Take 20-30 minutes to eat your meals and chew each mouthful 15-20 times. This simple change can help to reduce your bloating.
3. Stop at 80% Full: Overeating stretches your stomach beyond its comfortable capacity, slowing digestion and increasing gas production as food sits longer in your gut.
The fix: Practice the Japanese concept of "hara hachi bu" - stop eating when you feel 80% full, not completely stuffed. Wait 20 minutes before deciding if you need more food. It takes time for fullness signals to reach your brain.
Ready to say goodbye to bloating for good? Here are two ways that I can support you:
Beat the Bloat Course: These tips are just the beginning. In my comprehensive 4-week self-paced Beat the Bloat course, you'll discover:
How to identify your specific bloating triggers (foods & habits).
Which foods might be contributing to your symptoms.
How to increase fibre without making bloating worse.
The complete gut-brain connection and stress management strategies.
Daily tracking tools to monitor your progress and identify patterns.
And so much more!
What You'll Receive Each Week:
Video lessons (10-15 minutes) explaining key concepts.
PDF handouts with tracking sheets, checklists, and actionable tools.
Practical strategies you can implement immediately.
Book Beat the Bloat Course Here
1:1 Consultations: If you would like a personalised plan to help support you with your gut health, consider booking in a consultation with me at Uprise Health (in person in Richmond or via Telehealth, Australia wide). Ready to take the next step, but have some questions first? Book a free no-obligation 15-minute Discovery Call to discuss your biggest health concerns and learn how clinical nutrition can support your gut health journey.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Appointments: Face-to-face and online (Australia wide)
Contact: admin@katiehopcraft.com.au
Areas of Special Interest: Gut health, hormonal health (perimenopause, PMOS, PMS, endometriosis), and fertility (preconception care, pregnancy and post-partum support).
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.