Gut Health — I feel bloated. What can I do?
- ilovemysmoothie
- Oct 6
- 3 min read
ilovemysmoothie.com.au 6 October 2025
TL;DR
Sip water through the day and slow down when eating.
Reduce fizzy drinks and large late meals for a week.
Increase fibre gradually and pair it with hydration.
Try a simple daily smoothie with one ilovemysmoothie.com.au sachet and gentle add ins.
If symptoms persist or are severe, check in with a health professional.
Why bloating happens
Bloating is common. It can follow big meals, fizzy drinks, fast eating, low movement days, or a sudden jump in fibre. The goal is not a perfect diet, but steady habits that are kind to your gut. Small changes can help you feel lighter and more comfortable.
Quick wins for the next 48 hours
Hydrate smart. Keep a water bottle handy and sip often.
Slow the pace. Chew well and sit to eat. Put cutlery down between bites.
Go easy on bubbles. Press pause on soft drinks and sparkling water.
Walk it off. A 10 minute walk after meals can help.
Keep portions balanced. Aim for smaller, regular meals instead of big late dinners.
A gentle daily smoothie when you feel bloated
Smoothies are an easy way to add fibre and fluids without heavy meals. Start simple and build up slowly so your gut can adjust.
Ingredients
1 ilovemysmoothie.com.au sachet
1 cup water or lactose free milk or kefir
½ cup ripe banana or blueberries
1 small handful baby spinach
1 teaspoon chia or ground flax to start
Ice to taste
Method
Add liquids to the blender first.
Add the sachet, fruit, greens, and seeds.
Blend until smooth. Sip slowly.
After a few days, increase chia or flax to 1 tablespoon if comfortable.
For more everyday tips, see our guide 3 tips to building gut health and explore health benefits.
Habit shifts that help
Increase fibre slowly
Your microbes love fibre, but they need time to adjust. Add a little each day and pair with water. If a food makes you puffy, reduce the serve, then retry later.
Watch common triggers
Large late meals
Fizzy drinks and drinking through straws
Very fatty or heavily fried foods
High sugar alcohol snacks in one go
Gentle movement
Walks, light stretching, or yoga twists can help move gas along. Little and often beats intense sessions when your gut is touchy.
People also ask
Should I avoid fibre when I feel bloated?
Not usually. Keep some fibre in, but scale it back and increase gradually with water. Gentle options like oats, banana, and chia are a good start.
Do probiotics help with bloating?
They can help some people. Try live culture yogurt or kefir and see how you feel. Keep a simple note of changes for two weeks.
Is dairy a problem for everyone?
No. Some people find lactose free products easier. If unsure, test small serves and notice how you feel.
Can a smoothie make bloating worse?
It can if you add too much fibre too fast. Start simple, blend well, and build up slowly. One ilovemysmoothie.com.au sachet helps keep flavour and nutrition steady while you adjust.
FAQs
What should I drink when I am bloated?
Water and herbal teas are gentle. Limit fizzy drinks for a week to see if it helps. Small sips across the day work better than big chugs.
Which smoothie add ins are easiest?
Start with banana or blueberries, baby spinach, and 1 teaspoon chia or ground flax. Add more seeds later if you feel comfortable.
How fast should I expect changes?
Some people feel better in a few days with steady hydration, slower eating, and smaller meals. Consistency is key.
Is it okay to skip raw salads for a bit?
Yes, if they feel heavy. Try cooked veggies and blended options while your gut settles, then reintroduce raw foods slowly.
When should I seek medical help?
See a health professional if bloating is severe, persistent, or comes with red flags like ongoing pain, vomiting, or blood. This page is general information only.
Next steps
Pick one or two tips and try them for a week.
Use a daily smoothie with an ilovemysmoothie.com.au sachet to keep fibre and hydration steady.
Keep a short note of what helps, then build from there.
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