Beat the Bloat: Practical Fixes For All Things Digestion

If your stomach talks more than you do after meals, you’re not alone.

Many of us have dealt with that uncomfortable bloat, the burn that creeps up our chest after dinner, or the frustration of a digestive system that just won’t cooperate. It can leave you feeling tired, discouraged, and sometimes even embarrassed.

The good news? Small, consistent changes can make a big difference. You don’t need an expensive program or complicated routine—you just need some practical tools to support your gut day by day. Let’s walk through some simple fixes for common digestive struggles so you can feel more comfortable, more energized, and more in control.

Identify Your Main Issue

Before you can find relief, it helps to do a little quick triage. Ask yourself:

Do you feel bloated or overly gassy?
Do you deal with frequent heartburn?
Are you struggling with constipation?
Or do you often have loose stools?

Pinpointing the main challenge will help you focus on the fixes that matter most. Of course, everyone’s body is unique, and sometimes more than one issue overlaps—but starting with one priority keeps things manageable.

If You’re Struggling with Bloat

Bloating is one of the most common complaints, and often it’s tied to what and how we eat.

Try these gentle fixes:

Watch gas-trigger foods. Beans, carbonated drinks, and even healthy cruciferous veggies like broccoli or cauliflower can leave you feeling puffy. Notice what tends to set you off.
Eat slowly. Shoveling food in quickly often means swallowing extra air, which leads to bloating. Set your fork down between bites and chew thoroughly.
Add carminative herbs and spices. Ginger, fennel, and peppermint are wonderful for soothing gas. A cup of peppermint tea after dinner is both relaxing and helpful for digestion.

If Heartburn Is Your Challenge

That burning sensation in your chest or throat after a meal can zap your energy and interrupt your sleep.

Simple ways to help:

Keep meals smaller and balanced. Heavy, rich meals are more likely to push stomach acid upward.
Stay upright after eating. Give your body 1–2 hours before lying down or heading to bed.
Track your triggers. Spicy foods, coffee, chocolate, and tomato sauces are common culprits, but your body may respond differently. A simple food journal can help.
Create a calming evening routine. Dim lights, sip on a caffeine-free herbal tea, and avoid eating too close to bedtime.

If Constipation Slows You Down

Feeling “backed up” is more than uncomfortable—it can affect mood, energy, and even skin health.

Practical fixes to try:

Fiber + fluids. Whole fruits, veggies, oats, and chia seeds paired with plenty of water keep things moving.
Magnesium-rich foods. Pumpkin seeds, leafy greens, and even a square of dark chocolate can support regularity.
A morning routine. Your digestive system loves consistency. Try a short walk, a warm drink, and a few quiet minutes each morning to signal it’s “time to go.”

If Loose Stools Are the Problem

On the other end of the spectrum, loose stools can leave you drained and dehydrated.

Here’s how to reset gently:

BRAT-style foods. Bananas, rice, applesauce, and toast can calm things down temporarily.
Replenish electrolytes. Coconut water, broth, or a pinch of sea salt in water helps restore balance.
Eliminate common irritants short-term. Dairy, caffeine, and greasy foods can be tough on a sensitive stomach. Removing them for a few days may help.

The Stress–Gut Connection

Here’s something many people don’t realize: your digestion isn’t just about food—it’s about your nervous system too. Stress directly affects how quickly or slowly things move through your gut.

That’s why creating calm moments in your day is just as important as choosing what’s on your plate.

A simple practice to try:

Box Breathing (inhale for 4, hold for 4, exhale for 4, hold for 4). Repeat for a minute or two. This signals safety to your nervous system and helps your digestive system relax and function better.

Easy Staples for a Calm Digestive Week

Having a few simple foods and ingredients on hand makes it easier to support your stomach without overthinking it. Stock your pantry and fridge with:

Ginger, fennel, and peppermint tea
Oats and chia seeds
Bone broth or vegetable broth
Bananas and applesauce
Leafy greens and pumpkin seeds

These basics give you the foundation for gentle meals and snacks that won’t overwhelm your system.

A Simple Soothing Recipe

Sometimes a warm mug can do wonders. Try this easy Ginger-Lemon Broth:

1 cup of warm bone broth or veggie broth
2–3 fresh ginger slices
A squeeze of lemon

Sip slowly and notice how comforting it feels. This is especially soothing after a heavy meal or on a chilly evening.

(For breakfast, a chia pudding made with oats, chia seeds, almond milk, and a sprinkle of cinnamon is another gentle, digestion-friendly option.)

Take the Next Step

Your digestive health doesn’t have to feel like a mystery. By tuning into your body’s signals and trying simple, consistent habits, you can begin to feel lighter, calmer, and more confident.

And you don’t have to figure it all out alone!

👉 I’d love for you to join me on-line for my upcoming Gut Check: The Essentials of Healthy Digestion beginning Sept 18 at 7:00 pm. Get more details here! Bring your questions, and let’s walk through practical ways to support your digestion together.

✨ Plus, when you sign up for my Weekly Wellness Tips, you’ll receive a free downloadable Symptom Tracker—a simple tool to help you notice patterns and progress in your gut health journey.

Let’s take this one step at a time. You’ve got this—and your stomach will thank you.

In 2015 Sue began again, she started over, and did it all at the ripe old age of 61. She found Jesus, stopped drinking, got married and seriously began focusing on what mattered most. All it took was a decision to clean up her act which is why she considers herself “Blessed Beyond Measure”. Now she is a health and wellness educator of all things natural, looking to share with anyone who wants to make a change in their health and wellness journey. Visit her at suefilling.com.

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