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5 Top Tips To Stop Bloating

5 Top tips to stop bloating

A bloated gut shows that your digestion is not working well. Bloat indicates that you might be holding on to too much waste, toxins and gas.  These are all contributing to the expansion of your belly.

Some of the causes of bloat may include:

  • Microbiota imbalances or gut dysbiosis
  • Digestive disorders, such as IBS, SIBO (Small Intestine Bacterial Overgrowth), acid reflux, erratic bowel movements, chronic constipation among others
  • Food intolerances, gluten, sugar and dairy being very common culprits
  • Candida: yeast overpopulation that thrives on sugar and yeast

However, all these ‘causes’ of bloat can be linked to inefficient digestion, which in itself is caused by one important and often ignored factor:


Indeed, your innate stress response aka fight flight or freeze response, causes your body to stop digestion in order to attend to the cause of the stress – be it a dinosaur attack or your boss shouting at you (your brain/gut doesn’t know the difference).

This state of chronic stress prevents your body from producing adequate levels of digestive enzymes and hydrochloric acid at the time required. This effectively stops the food you’re eating or already trying to digest from being broken down, processed, digested and utilised as a source of nutrients – for health – or as a source of energy.

If you had the right levels of these digestive ‘juices’, your food would be efficiently broken down into tiny particles and moving easily and swiftly down your GI tract, to be effectively excreted.…before it starts to ferment and cause gas and bloat (and frequently acid reflux/GERD/indigestion/heartburn).

Let’s see if you recognise yourself:

🕷    Stressed?
🕷    Eating on the go?
🕷    Not chewing your food?
🕷    Eating at the speed of light and on the go?
🕷    Eating sugar and processed foods daily?
🕷    Over the age of..25?
🕷    Shallow breather or even unconsciously holding your breath a lot?

These are some very common causes of bloat (and many other gut issues), because they will stop you producing enough enzymes and acids.

Mind over matter

So the area less often considered when suffering from or treating bloat and other gut issues is the role of the mind.

Over years of working with gut sufferers, I have long established that food, drink and movement are not the only – and often not the most important contributors to digestive problems.   The mind is.

Which is why it is common for me to ask my clients such questions as:

–       Which other area of your life feels bloated and overwhelming?

–       What in your environment are you not digesting?

–       What are you not digesting from your past?

–       What are you refusing (consciously or not) to let go of? (often relevant for constipation sufferers)

Of course, not everyone I help is initially open to the possibility that their minds have subconsciously created a certain health condition.  However, most will eventually come to the realisation that their own minds were directly contributing to their current physical ‘blocks’, as they gain clarity and skills that enable them to let these go.

What can I do to stop this bloat?

  1. Start a food diary and record for a few weeks what you eat and your symptoms. Start making connections.
  2. Bowel movements: Make sure to have a daily bowel movement, by adding good water, fats, lots of fresh fruit and vegetables daily.
  3. Work on chewing each mouthful of food 20-30 times
  4. Slow down and be present and fully involved when eating – no more eating on the go!
  5. Do not drink during meals, especially carbonated drinks!

Make sure to work on minimising your stress levels, particularly around meal-times.  Your body cannot deal with stress while it’s trying to eat.  The two ‘actions’ work in completely opposite directions.

Want to discuss your gut issues? Book a FREE 30-minute video consultation.

Brighton (UK)-based and international Nutritional Therapist & Health Coach

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Nathalie Sansonetti

BA, MA, DNn, Dip AIT, HCI Certified Coach

Join more than 800 people I have helped with their health and nutrition needs. You can trust my qualifications and experience to achieve the same results for you.

  • Nutritional Therapist (10+ years)
  • Accredited Health Coach (Health Coach Institute)
  • Emotional Freedom Therapy/Matrix Re-imprinting Practitioner 
  • Federation of Nutritional Therapy Practitioners, Member
  • UK Health Coaching Association, Member

The information on this course is not intended to replace medication or advice from your general practitioner (GP), medical doctor or specialist and is not intended as medical advice. It is intended as a sharing of knowledge and information based on the research and experience of Nathalie Sansonetti and her work as a Nutritional Therapist and Health Coach. N.Sansonetti encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.