Tips to Fix Bloating: Natural Relief for a Lighter, Happier Summer

Sunshine, cookouts, beach days—summer should feel easy. But when your belly feels heavy, puffy, or swollen after almost anything you eat, it’s hard to enjoy the moment (or your clothes). Whether it’s from salty meals, travel snacks, or new routines, summer bloat is real—and it’s one of the most common gut complaints we hear. That tight, inflated feeling? Some call it a food baby, and while it’s frustrating, it’s also fixable. Here’s why bloating happens, how to prevent it, and the best ways to feel lighter naturally—all summer long.

Why Do I Feel Bloated All the Time?

Some bloating after a big or high-fiber meal is normal. But if you’re waking up flat and going to bed puffed—or feeling like your stomach inflates by the hour—it’s a sign your gut needs support.

Common triggers for bloating include:

• Eating too quickly or distracted
• Carbonated drinks, sugar alcohols, raw veggies
• Summer indulgences like fried food or alcohol
• Irregular bowel movements or constipation
• Undiagnosed food sensitivities (like gluten or dairy)
• Gut imbalances like SIBO or candida

Even if you’re eating “healthy,” your digestion may be overwhelmed—especially when you’re on the go, traveling, or adjusting to a new schedule.

Is It in My Head? Can Stress or Anxiety Cause Bloating?

While diet is key, your mind matters too. Digestive function slows down under stress. Whether you’re racing through meals, skipping rest, or dealing with daily tension, stress can impact your ability to digest food properly.

It doesn’t have to be full-blown anxiety—even low-level tension can affect the gut. If your stomach tends to bloat more when you’re busy, traveling, or feeling off, that’s your gut-brain connection at play.

5 Ways to Beat the Bloat Naturally

Whether you’re prepping for a beach day or just want to feel more like yourself, here’s how to gently de-bloat—no restrictive dieting or harsh cleanses required.

1. Simplify Your Meals (Especially When Traveling)

Heavy or unfamiliar foods can slow digestion. Give your gut a break with:

• Cooked veggies (like zucchini or carrots)
• Simple proteins (grilled chicken, fish, or eggs)
• Healthy fats (avocado, olive oil)

Warm, easy-to-digest meals reduce fermentation—and that means less gas.

2. Get Things Moving

If you’re not going daily, things back up—and so does the bloat. Stay regular with:

• Hydration
• Magnesium hydroxide as a gentle laxative
• Soluble fiber from chia, flax, or kiwis

Summer travel often disrupts your rhythm—make bathroom breaks a priority.

3. Check Your Probiotic

The best probiotic for bloating supports gut balance without adding to your discomfort. Look for a high potency, high diversity formula with studied strains like:

• Bifidobacterium lactis HN019 and/or Synbio – for gas and bloating
• Lactobacillus plantarum – helps regulate bowel movements
• Made with a diverse prebiotic blend – to feed the good bacteria

Not all probiotics are equal—choose wisely, start slow if you’re new to them, and give them a few weeks to work their magic. Digestive enzymes can also help break down food more efficiently, especially if bloating strikes after meals with protein, fat, or fiber.

And check out my H.O.P.E. formula for optimal digestion – High Fiber, Omega-3s, Probiotics, and Enzymes—to support your gut daily from all angles. 

4. Cut the Bloaty Beverages

Sparkling waters and summer cocktails can leave you gassy fast. Swap them for:

• Peppermint or ginger tea – best teas for bloating and gas as it soothes digestion
• Chamomile – calms the gut and mind
• Still water with lemon or cucumber

Bonus: sipping warm or room-temp drinks (instead of icy ones) helps digestion, too.

5. Identify Sneaky Food Triggers

You don’t need to be “allergic” for a food to mess with your gut. Try temporarily removing:

• Gluten
• Dairy
• Soy or eggs

Then reintroduce slowly to see what might be triggering your bloating.

You Don’t Have to Feel Bloated All Summer

Bloating isn’t just about what you eat—it’s how you eat, how your gut is functioning, and what’s going on in your daily rhythm. The good news? You can shift all of that with small, consistent changes, such as starting with our recipes made for a better, healthier gut.

Whether you’re planning a trip, heading to a BBQ, or just hoping to wear your summer favorites without discomfort, supporting your gut can help you feel lighter, more confident, and more at ease in your body.

Because a happy gut makes for a happier summer.