5 Tips to Reduce Bloating

Bloating can affect all of us and some fluctuations throughout the day are totally normal depending on our meals, fluid intake and stress for example. The following tips can help keep uncomfortable bloating to a minimum.

  1. Stay hydrated – this means being consistent with our daily water intake and drinking regularly throughout the day. Aim for about 1 gallon/ 4 liters per day.
  2. Keep moving – staying active throughout the day, going for walks and making time for exercise may help with bloating and also increases overall energy expenditure.
  3. Food sensitivities – limiting or avoiding foods that you are sensitive to can help reduce inflammation and bloating. An elimination diet can help figure out which foods your body may be sensitive to. Ask your doctor about allergy testing, there are different types of tests available for food allergies, intolerances and sensitivities.
  4. Artificial sweeteners – having too much artificial sweeteners can contribute to bloating. Diet drinks and foods often contain artificial sweeteners in order to keep calories lower. Eliminating them from your diet and then slowly reintroducing them can help find out how much your body tolerates without bloating. Check the ingredient list on food labels for artificial sweeteners and stick to mostly unprocessed whole foods. Common artificial sweeteners are Aspartame, Sucralose (Splenda), Acesulfame potassium, Saccharin.
  5. Small Meals – in order to prevent bloating, especially before and during long days of photoshoots I chose smaller more frequent meals to help keep my stomach flat and my energy levels more consistent. 


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