top of page


Despite what the supermarket magazines will have you believe, bloating & gas are a NORMAL part of the digestive process!

In fact, the average human farts (super scientific term) 15-20 times per day!

Though a bloated belly may not be an ideal complement to your bikini bod, it's not time to pick up a drugstore food sensitivity test.

Abdominal pressure, some tightness, distention, rumbling, gurgling, farting, & burping...all are normal parts of digestion.

When you eat, the body works to break down food into pieces small enough to pass through the intestines.

As carbohydrates break down, fiber ferments in the gut, releasing gas, and causing the stomach to expand for a temporary period of time.


Factors That Can Increase Bloating:

  • Eating too quickly

  • Not chewing thoroughly

  • Oversized portions

  • Carbonated beverages

  • Not enough fiber in diet

  • Not enough water

  • Stress

  • Smoking

  • Probiotics

  • Eating close to bedtime

  • Irregular bowel movements


Foods That Can Increase Bloating/Gas

  • Beans, legumes

  • Cruciferous veggies (broccoli, cauliflower, kale, brussel sprouts, cabbage)

  • Chia & flax seeds

  • Other fiber-rich foods

Note - these foods provide health benefits beyond the annoyance of bloating, don't

rush to eliminate them from your diet!

  • Fatty foods

  • Sugar alcohols/artificial sweeteners


Bloating Can Be Relieved By:

  • Having a bowel movement

  • Passing gas

  • Drinking warm beverages

  • Waiting for it to pass

  • Stretching

  • Exercise


Certain conditions like IBS, IBD, food intolerances, celiac, PCOS, & acid reflux may be behind bloating and gas.

Here's when bloating may not be "normal" and time to chat with a physician or dietitian:

When these symptoms are accompanied by nausea, vomiting, diarrhea, painful bowel movements, dizziness, blood in the stool, or constipation.



Every body bloats.

Every body farts.

Learn to love your body and all the amazing things it does for you! Nourish it with whole foods, fiber, fruits, veggies, & plenty of water to keep things movin' and groovin'!

Find this post helpful? Share this page with a friend! 

Make sure to SUBSCRIBE to stay up-to-date on my latest tips, tools, & resources. 

Questions? Need some help with your nutrition? Use the Contact Form to send me a message!
104 views0 comments


bottom of page