Home / / #77 How To Get Rid Of Bloating

#77 How To Get Rid Of Bloating

By Rachael Attard, Updated Aug 27, 2018

I don’t know about you, but whenever I get bloated, there’s not much I can do about it besides wait it out. The best thing to do about bloating is to prevent it from happening in the first place. Here are some tips to help you get rid of bloating for good!

1. Work Out The Cause Of Your Bloating

In the past I have suffered from severe bloating and had no idea why. It wasn’t until I discovered that I had food intolerances that I found a way to manage my bloating. To prevent the bloating, you need to know what is causing it. Bloating can be caused by a range of things including food intolerances, dehydration, alcohol, overeating, hormones, that time of the month and medication including the contraceptive pill.

2. When Food Is Your Problem

Often what you eat is the main cause of your bloating. Here are some tips around food to help you prevent bloating:

  1. If you have food intolerances, obviously stop eating that food or look for alternatives. For example, if you are lactose intolerant (like me), try almond or soy milk
  2. Avoid deep fried food
  3. Reduce your salt intake
  4. Don’t eat so much that you feel like you are going to burst
  5. If you have irritable bowel syndrome like the me, avoiding the following foods will make a huge difference to bloating: gluten, lactose, fruit, deep fried food, sugar, certain vegetables such as onion, garlic, broccoli and too many nuts and legumes.

clean eating guidelines - foods to avoid

3. When Dehydration Is Your Problem

Often people think that there bloating is caused by drinking too much water, when in fact, it is actually the opposite. When your body doesn’t get enough water, it holds on to as much water as it can to try to conserve what water is left. If you drink too much water, your body will regulate itself and pass it in your urine. A good way to find out if you are drinking enough water or not is to check the colour of your pee! If it is a light yellow, you’re drinking enough. Any darker than this, and you need to drink more.

  1. Aim to drink at least 2L of water per day, and more if you exercise regularly
  2. Peppermint and Rooibos tea can help
  3. Reduce your alcohol intake – alcohol causes dehydration and bloating

how to lose weight

4. When You Don’t Know What Your Problem Is

Bloating can also be caused by your hormones, the pill, your menstrual cycle and other issues. It is normal to experience some bloating around that time of the month. If you’ve eliminated all issues from your diet and you’re drinking enough water, but still are still having bloating problems, then it might be best to go and see your doctor. It is better to be safe than sorry, and get a check up.

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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2 comments on “#77 How To Get Rid Of Bloating”

    Sonja says:

    Hi Rachael!

    Thank you for inspiring post!
    I started to run about a year ago, HIIT and longer jogs. My thigts have gotton slimmer but I recently noticed that my calves are getting larger. What can I do to make them smaller again!? Should I stop running? What are other cardio exercises which will burn belly fat without getting larger calves!?

    Hope you will answer! Have a wonderful day.

      Andrew Brown says:

      Hi Sonja, Rachael here. No need to stop running. Running actually does build a little bit of muscle so that’s why you’ve noticed your calf muscles increase. Try to keep your running on a flat surface and also incorporate power walking. It will take a while to reduce the size of your calf muscles though. HIIT weights workouts are probably your best option for burning belly fat in general and will definitely not make your calves bigger :) x