How To Avoid Bloating | Top 5 Tips

Even after taking care of your diet and exercising hard, it’s still possible to have a bloated stomach. Learn how to avoid bloating and get a flat stomach with these five simple tips.

1. Stay Hydrated

how to drink enough water

Carry around a bottle of water so you can stay hydrated constantly – add BCAAs to aid with recovery, and also to make it taste great, so you’ll drink even more! It sounds ironic, but the more water you drink, the less water retention bloat you get. When the body is dehydrated it holds onto water, though when fully hydrated.

2. Keep A Food Diary

If you find you get bloated only on certain days it would be useful to keep a food diary so you can reflect back on which meals caused the bloat. It could be that you’re sensitive to certain foods or ingredients, and cutting them out – at least for a short time – may mean you can beat the bloat.

3. Limit Artificial Sweeteners

Although sugar-free Jell-O or syrups mean you can tackle sugar cravings, artificial sweeteners can cause bloating because they’re difficult to digest. It’s okay to have these occasionally, but if you want to keep a flat stomach, don’t make them the basis of your diet.

how to avoid bloating

4. Find A Way to De-Stress


The body needs to be relaxed in order to digest properly, so if you’re constantly stressed, this could be what’s causing the bloat. Try to find time to relax during the day – ambassador Sophie enjoys yoga before bed, but meditation, going for a walk, or laughing with your friends, this will de-stress you and also make it easier for your body to digest your food!

5. Hot Lemon Water

Hot water, a squeeze, and a slice – easy! Drinking either first thing or late at night will aid with digestion and reduce bloating. If you don’t enjoy the taste, peppermint tea will work too, or any other decaffeinated herbal tea. This helps release toxins in the digestive tract, and despite lemons seeming acidic, they actually neutralize any nasty acids made during digestion.

Take-Home Message

By following these simple tips you should be beating the bloat in no time! Watch the below video for Sophie’s take on how to avoid bloating.


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



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