How To Beat The Bloat – What Really Works

If you feel puffier than usual, your hormones could be to blame. “In perimenopause, oestrogen and progesterone levels become erratic, and this has a direct effect on gut function,” explains nutritional therapist Hannah Calow. “Progesterone slows digestion, while oestrogen influences motility – the result is often bloating, constipation or that uncomfortable, heavy feeling.” Nutritionist and functional medicine practitioner VJ Hamilton sees this frequently in clinic, noting gut symptoms tend to flare when the liver is also working overtime. “Supporting liver detoxification and keeping inflammation in check becomes even more important in midlife, when hormonal shifts can amplify digestive issues,” she says. Fibre-rich foods, magnesium and cruciferous vegetables like broccoli and kale can all support smoother elimination for a happier tummy.

If your go-to lunch involves raw kale, chickpeas and a green smoothie, it might be time to rethink. “Some of the most common culprits of bloating are foods we think of as healthy,” says Hannah. “Raw veggies, especially cruciferous ones like kale and broccoli, can be hard to digest, as can big smoothies, protein bars, pulses and nuts, especially if your gut is already sensitive.” VJ agrees: “It’s not that these foods are bad but, if your digestion is under stress, they can feel like a burden.” Steaming, roasting or sautéing vegetables can reduce fermentation in the gut, easing discomfort and gas. Slow-cooked dishes – think stews, soups and broths – tend to be better tolerated than cold or raw meals. If in doubt, warm, soft and gently spiced is the way to go.

Movement is one of the most powerful natural tools for easing bloating because it tackles several root causes at once – poor circulation, sluggish digestion, stress and physical tension. “Movement not only stimulates digestion to move food efficiently but also activates the parasympathetic nervous system – the ‘rest and digest’ mode your body needs for optimal function,” says Louisa Drake, PT and founder of The Louisa Drake Method. Plus, says Louisa, movement encourages lymphatic drainage, helping to flush out toxins and reduce fluid retention.

Start your day with a warm, protein-rich breakfast to help stabilise blood sugar and kickstart digestion. “This sets the tone for the day,” says Hannah. “And if you’re dealing with bloating, skipping breakfast or reaching for something cold and fibrous can backfire.” Instead, think eggs, porridge with stewed fruit or a warming broth-based soup – far more soothing on a stressed-out gut. At the end of the day, avoid late-night meals and constant grazing. “Your gut needs rhythm,” says VJ. “Constant snacking disrupts the digestive process.” Experts also recommend adding in small rituals that encourage rest and digestive function – things like deep belly breathing before meals, stepping outside after dinner or sipping warm herbal teas.

The way you eat matters just as much as what’s on your plate. “Chewing is underrated,” adds VJ. “I used to rush meals and wonder why I felt bloated. Slowing down and actually tasting your food gives your body a chance to release digestive enzymes and do its job properly.” Calow echoes the sentiment: “Digestion starts in the mouth – not the stomach. If you’re distracted, skipping chewing or eating in a rush, you’re making it harder for your body to digest anything.” Her golden rules? Eat slowly, chew thoroughly and take a few deep breaths before you begin – it helps shift the body into a parasympathetic, rest-and-digest state. Both experts also advise sitting upright while eating, then moving gently afterwards to support digestion. “Lying down or slouching post-meal can worsen bloating – especially if reflux is a factor,” adds VJ.

If there’s one habit to add to your routine, it’s walking after meals. “Studies show walking or light movement 30 minutes after eating aids digestion by moving food through the digestive tract more quickly, helping reduce and balance blood sugar levels,” says Louisa. Walking harnesses gravity to stimulate peristalsis – the muscular contractions that propel food through the gut – without placing undue stress on the body. It’s simple, accessible and effective, but timing is key: “Avoid intense exercise immediately after large meals, which can redirect blood flow away from digestion,” she adds.

Yoga’s wringing and folding motions aren’t just for flexibility – they actively support digestion and detoxification. “In yoga and other Ayurvedic practices, we associate twisting poses with encouraging digestion and releasing tension and stagnation,” says yoga teacher Claudia Mirallegro. Poses like supine twists and forward folds create a gentle massage effect on the internal organs and stimulate the lymphatic system. “Sometimes the lymph just needs a little help to detox,” adds Claudia. Louisa agrees, recommending legs-up-the-wall and gentle inversions to aid circulation and calm the nervous system.

When bloating hits, go for slow, breath-led movement that connects you back to your body. “The goal isn’t intensity – it’s intention,” says Bryony Deery, founder of Pilates by Bryony. “Gentle, consistent movement stimulates digestion and helps your body release built-up tension naturally,” she explains. Pilates, adds Bryony, is especially effective as it pairs core engagement with spinal mobility and deep breathing. “Our Debloat classes are designed exactly for this – they help release tension and gently aid digestion to soothe that puffy, tight feeling,” she says.

On days when you’re feeling bloated and heavy, a short reset can make all the difference. Louisa recommends a five-minute sequence: “Start with gentle walking or marching in place, then move through cat-cow stretches, seated or standing twists and finish with deep belly breathing. Legs-up-the-wall for five to ten minutes is the perfect end.” These movements stimulate circulation, encourage digestion and calm the body, all without breaking a sweat. Pair it with box breathing – inhale for four counts, hold, exhale for four, hold – to activate your body’s natural rest-and-digest mode.

If you’re feeling puffy, consider this your sign to shift gears into self-care mode – starting with your lymphatic system. “Lymphatic drainage massage is one of the most powerful tools for reducing bloating quickly, especially when it’s linked to water retention or hormonal imbalances,” says Claudia. “It only takes a few minutes to stimulate your system and draw excess fluid down towards your lymph nodes – you’ll feel instantly lighter and more energised.” Gentle, sweeping strokes around the abdomen and towards the heart can decongest your internal landscape and support your body's natural detox process.

While water might seem like the simplest wellness tip in the book, it’s one of the most overlooked when it comes to bloating. “Hydration supports lymphatic drainage, prevents constipation and allows your digestive system to do its job efficiently,” explains Louisa. But timing matters – sip water consistently throughout the day, rather than loading up at mealtimes, when excess fluid can dilute digestive enzymes. What you eat pre and post workout matters, too. Pre-movement, Louisa suggests reaching for a small, easily digestible source of carbohydrates, such as a banana or oat-based snack. “Exercising fasted may work for some, but it can cause blood sugar dips that put stress on the digestive system, especially if you’re already feeling bloated.” Post-movement, it’s just as important to refuel gently. Go for anti-inflammatory, gut-friendly foods – think steamed vegetables, lean protein, and fermented options like kimchi or kefir – while avoiding common culprits like salt-rich snacks and carbonated drinks.

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.