Let’s be real. There’s bloated… and then there’s “I’m smuggling a beach ball under my sweater” bloated. When you’re backed up and puffed up, your food choices can either be your BFF or your worst enemy.
Whether your belly feels like it’s holding a grudge or your bowels have hit pause, here’s what to eat to feel human again.
💧 Start With Hydration (Because… Obviously)
Yes, it’s boring advice. But being even a little dehydrated can slow your system down. The trick is to get fluids in early and often.
Warm water or herbal tea first thing may help wake up your gut
Juicy fruits like oranges and watermelon double up on water + fiber
Coconut water or cucumber slices if plain water feels meh
Pro tip: Sip, don’t chug. Chugging can sometimes make bloating worse.
🥣 Fiber, But Make It Friendly
Not all fiber is your friend when your gut is cranky. Skip the raw kale mountain and opt for:
Overnight oats (soaked = easier to digest)
Chia seed pudding – magic in a jar
Cooked veggies – soft carrots, zucchini, or spinach are soothing
If fiber makes your bloating worse, it’s probably because your system needs to go slower. Think low and slow with any changes.
🧪 Fermented Foods = Tiny Gut Helpers
These bring in friendly bacteria that may help reduce bloat and support smoother digestion over time.
Plain yogurt or kefir (dairy or dairy-free)
A forkful of sauerkraut or kimchi
Miso broth or tempeh for gentle gut love
Start small. These can be powerful when your system is already sensitive.
🍐 Gentle Natural Laxatives (No Drama)
When you’re ready to bring in the big guns (the gentle kind), try:
Prunes or prune juice – the OG poop helper
Kiwi – two a day can work like magic
Pears or apples (with skin) – sorbitol + fiber = chef’s kiss
Everyone’s body is different, but these tend to be well-tolerated even when bloated.
🛑 Foods to Skip (For Now)
If your belly’s already feeling like a balloon animal, you might want to hold off on:
Heavy, greasy meals
Soda and bubbly drinks
Sugar-free gum or candy (sorbitol = gas city)
Raw broccoli, cauliflower, and cabbage
This isn’t forever, just while you’re in survival mode.
💩 Need a Routine That Actually Helps?
Food is only part of the puzzle. That’s why we created the 3-Step Poop Protocol — a simple checklist to help you get things moving morning, midday, and night. No overwhelm. No weird detox kits. Just a few tiny shifts that may make a big difference.
👉 Grab your free 3-Step Poop Protocol here (and maybe light a candle for your future regular self)
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