Gut Health 101: Simple Steps to Reduce Bloating Naturally
If your digestion has been feeling “off” lately - bloating, heaviness, or that uncomfortable mid-day swell, you’re not alone. Gut imbalance is one of the most common issues I see at The Health Shop, and the good news is that small, consistent adjustments can make a big difference.
Here are simple, practical steps to support your gut, reduce bloating naturally, and feel better from the inside out.
1. Slow Down Your Eating
This sounds almost too simple, but it’s a game changer.
When you eat quickly, you swallow excess air and your stomach has to work twice as hard to break down food. This often shows up as bloating, cramping, or gas.
Try this for the next week:
Sit down when you eat
Chew thoroughly
Put your fork down between bites
Give yourself at least 10 minutes to finish a meal
Your gut begins digestion in your mouth — slowing down helps everything that comes after.
2. Increase Your Fibre Gradually (Not Overnight)
Fibre supports healthy bowel movements and feeds your good gut bacteria, but increasing it too quickly can cause bloating.
Aim for:
More veggies
Chia or ground flax
Beans or lentils (introduced slowly)
Whole fruits instead of juices
Think of it as pacing your gut, not overwhelming it.
3. Hydrate With Purpose
Water supports digestion, bowel regularity, and stomach acid production… but timing matters.
What helps most:
Drink water between meals rather than during meals
Add electrolytes if you find plain water doesn’t hydrate well
Aim for a steady intake throughout the day (vs chugging at night)
Better hydration = better motility = less bloating.
4. Add a Daily Probiotic or Digestive Enzyme
If your gut needs more support, supplements can make a noticeable difference, especially if you’re dealing with:
Post-meal bloating
Constipation or irregularity
Feeling “full” for hours
Gas or discomfort with certain foods
Probiotics help rebalance your gut bacteria.
Digestive enzymes help your body break down proteins, fats, and carbs more efficiently.
If you’re not sure which one is right for you, we can walk you through the options based on symptoms, lifestyle, and your overall health goals.
5. Identify Your Trigger Foods (Without Cutting Everything Out)
Not every food agrees with every gut and that’s normal.
Common triggers include:
Dairy
Gluten
Artificial sweeteners
Carbonated drinks
Beans or high-FODMAP foods
High-fat meals
Instead of removing everything at once, try paying attention to patterns.
Keeping a simple 3-day food and symptom log can quickly reveal what your gut is sensitive to.
6. Support Your Nervous System
Digestion doesn’t happen well in a stressed-out body.
When your nervous system is constantly “on,” your gut can’t relax enough to break down food properly which leads to bloating, tightness, and inflammation.
Simple daily support:
Deep breaths before meals
A short walk after eating
Saying no to multitasking while you eat
Magnesium in the evening (if appropriate for you)
Little shifts = big relief.
When to Get Extra Support
If bloating is:
new
persistent
painful
getting worse
or affecting your daily routine…
…it’s worth taking a deeper look.
A personalized plan can make all the difference — from digestion and food triggers to stress, sleep, hormones, and supplements that actually support your system.
Book a Nutrition Consultation
If your gut has been talking to you for a while, you don’t have to guess alone.
I can help you identify what’s going on and build a simple, doable plan that fits your life.
Visit The Health Shop
Need probiotics, enzymes, magnesium, electrolytes, or gentle gut-supporting herbs?
Stop by either of our Nanaimo locations — or explore our curated online shop.
We’re here to help you feel your best, naturally.