Top 5 Nutrition Tips to Beat the Bloat Fast

By Leah Barack, Functional Nutritionist

If you’re bloated and want quick relief, try these 5 tools to feel better quickly.

Let’s be real—feeling bloated or constipated can make even the best day feel miserable. Whether your belly feels like a balloon after meals or you haven’t pooped in days, you're not alone. As a functional nutritionist, I’ve worked with countless women who thought they just had to live with the bloat. You don’t.

Here are my top 5 nutrition tips to help you beat the bloat fast—so you can feel lighter, more energized, and back to your normal self.

1. Start Your Day with Warm Lemon Water (and Actually Sit Down to Sip It)

Drinking warm lemon water in the morning can stimulate digestion and help kickstart your bowels. Hydration is key when you’re constipated, and warm water is gentler on your gut. Bonus: carve out 10 calm minutes to sit, breathe, and sip—stress-free digestion starts with a regulated nervous system.

2. Add Ground Flax Seeds Daily

Flax seeds are a gut-health powerhouse. They're rich in fiber (great for getting things moving if you're constipated) and contain lignans, which support hormone balance. Add 1 tablespoon of ground flax to smoothies, oatmeal, or even salads.

Tip: Start slow—too much fiber too fast can cause more bloating.

3. Ditch the Mindless Snacking

Constant grazing doesn’t give your digestive system time to rest and clean up between meals. Try leaving 3-4 hours between meals to activate your body’s migrating motor complex (MMC)—your internal housekeeping system that sweeps bacteria and waste through the gut. When the MMC isn’t working properly, bloating and gas can build up.

4. Try a Low-FODMAP “Reset” (But Not Forever!)

FODMAPs are fermentable carbs that can cause major bloat, especially if you have IBS or SIBO. Temporarily removing high-FODMAP foods (like garlic, onions, apples, and beans) can help reduce bloating quickly. But this isn’t a forever fix. The goal is to reduce symptoms and then slowly reintroduce foods to build a more resilient gut.

P.S. This is where functional nutrition really shines—personalized plans make all the difference.

5. Poop-Friendly Meals = Poop-Friendly Days

Make sure each meal includes three key things:

• Fiber (from fruits, veggies, seeds)

• Healthy fats (avocado, olive oil, flax)

• Hydration (drink throughout the day!)

These three are your digestive system’s best friends. Without them, poop gets stuck—literally. And when you’re constipated, everything backs up (including your mood, energy, and hormones).

Still Bloated or Constipated No Matter What You Try?

You deserve more than just temporary relief. Chronic bloating, gas, or constipation is your body asking for help—not another TikTok trend.

In my 1:1 functional nutrition coaching, we uncover the root causes of your symptoms and create a personalized plan so you can finally feel good in your body again.

✨Ready to get to the bottom of your bloat?
Schedule a free fit call and let’s talk about what’s really going on in your gut and see if we’re a good fit for working together.