Where to Start If Your New Year’s Resolution Is to Get Rid of Bloat

Tillie Mirsky
Jan 5
3 min read

Bloating can feel uncomfortable, frustrating, and even exhausting to deal with, but it’s often your body’s way of signaling that something is out of balance.

Whether it’s a reaction to stress, poor digestion, or inflammatory foods, bloating is not something you have to live with indefinitely.

If your New Year’s resolution is to reduce or eliminate bloating, here’s a step-by-step guide to help you address the root causes and reclaim your comfort.

1. Get Out of a Flared State

When bloating is severe or persistent, your body may be in a reactive, inflamed state. The first step is to calm things down with gentle, intentional habits.

Focus on Nourishing, Easy-to-Digest Foods:

Stick to slow-cooked meals: soups, stews, and braised dishes are easier on the digestive system.
Avoid raw veggies, as they can be harder to break down during a flare.
Prioritize high-quality proteins (like grass-fed beef, wild-caught fish, or pasture-raised chicken), steamed or roasted veggies, and complex carbs (like sweet potatoes or quinoa).
Cut out bloat triggers: sugar, caffeine, alcohol, processed snacks, refined grains, and carbonated beverages.

Minimize High-Impact Exercise:

Skip running, heavy lifting, or intense workouts for 2 weeks. These can exacerbate inflammation and stress on the body.
Opt for low-impact activities like walking, Pilates, yoga, or light lifting instead.

Prioritize Rest and Recovery:

Get an extra hour or two of sleep each night to allow your body to repair and reset.

2. Get Your Bowels and Detox in Order

Healthy digestion and proper detoxification are key to reducing bloat. Focus on creating a routine that supports these systems.

Support Your Gut:

Probiotic Care: Incorporate a high-quality colon care probiotic to balance gut bacteria and reduce digestive discomfort.
Increase Fiber Gradually: Add more fiber-rich foods like veggies, berries, and flaxseeds slowly to avoid further bloating.
Regular Bowel Movements: Aim for 1–2 healthy bowel movements daily.

Detox and Liver Support:

Cruciferous Veggies: Foods like broccoli, cauliflower, and Brussels sprouts help the liver detoxify hormones and toxins.
Liver-Supportive Herbs: Add in dandelion root, milk thistle, or burdock root to enhance detoxification.
Hydration: Drink plenty of water to support digestion and toxin elimination.

3. Get Control of Your Stress

The mind-gut connection is powerful. Chronic stress can disrupt digestion and exacerbate bloating, so managing stress is critical.

Pre-Meal Stress Management:

Deep Breathing: Take a few deep breaths before meals to calm your nervous system and prepare your body for digestion.
Vagus Nerve Activation: Humming or gargling before meals stimulates the vagus nerve, promoting digestive function.
Mindful Eating: Avoid eating in a rush or distracted state. Sit down, chew slowly, and savor your food.

Daily Stress-Relief Practices:

Incorporate mindfulness practices like journaling, yoga, or meditation to reduce overall stress levels.
Get outside for fresh air and gentle movement to reset your body and mind.
Don't just do stress relief practices when you're stressed, do them daily to help the body respond better in times of increased stress.

Tips for Long-Term Success

Listen to Your Body: Pay attention to what foods, habits, or situations trigger bloating and adjust accordingly.
Stay Consistent: Healing bloating takes time—stick with these habits even when progress feels slow.
Seek Support: If bloating persists despite these changes, consider working with a nutritionist or healthcare provider to uncover underlying causes.

Final Thoughts

Reducing bloating is about more than just avoiding certain foods—it’s about creating a lifestyle that supports your digestion, reduces inflammation, and helps your body find balance. By calming your system, improving detox pathways, and managing stress, you’ll not only feel less bloated but also more energized and aligned with your body.

Here’s to feeling lighter and more comfortable in 2025!