02/19/2026
Feeling bloated after meals is a common — and unpleasant — occurrence. 😣 Here are some common causes for bloating and my favorite forms of relief.
1. Stress: when our cortisol levels go up, our bodies go into “fight or flight” mode and the blood rushes away from our gut. This disrupts digestion which leads to bloating.
Tip: try magnesium glycinate for stress relief and improved digestion. Ashwagandha and saffron are also good herbs for managing stress. ✅
2. Food Intolerances: it is not just gluten and dairy that can cause gas and bloating. Less common culprits are beans (hummus!), cruciferous veggies (broccoli), onions and garlic, artificial sweeteners (ugh!), and preservatives like MSG, which can be harder to pinpoint.
Tip: cooking veggies makes them easier to digest (skip the shaved Brussels Sprout salad), avoid ALL artificial flavorings, try an elimination diet, and finally, digestive enzymes can really help when it is a wide variety of foods. ✅
3. Eating too quickly/not chewing your food enough: digestion starts in the mouth, so chewing your food well means a lot less work for your gut. Eating fast also leads to swallowing air which worsens bloating.
Tip: SLOW DOWN! Put your fork down between bites, breathe, and chew your food really carefully — it feels weird at first, but trust me! Ginger tea or ginger chews helps with digestion, and my personal favorite is a 10 minute walk after meals. ✅
4. Increasing your fiber intake too quickly. When people ramp up the high fiber foods, the results are often bloating and constipation — which is the opposite goal for eating fiber!
Tip: Drink a LOT more water! Fiber needs water to move through your system. Increase your fiber slowly, so your digestion can keep up. Problem solved! ✅
