Bloat Support for Summer: How to de-bloat

Summer’s here, and along with all those fresh fruits and crunchy veggies we love, bloating can sometimes make an unwelcome appearance. If you’ve ever felt uncomfortable or just a bit “heavy” after eating, you’re definitely not alone. Bloating is super common, but the good news is there are simple, natural ways to support your body and help you feel lighter all season long.

I want to share some of my favorite go-to tips that focus on three key areas: your nervous system, your gut, and your hormones. When these are balanced, digestion runs smoothly, and that bloated, uncomfortable feeling starts to fade away.

1. Calm Your Nervous System for Better Digestion

One of the biggest things I see is how stress and busyness get in the way of digestion. When your nervous system is on high alert, your body basically hits the brakes on digestive enzyme production. That’s a recipe for bloating.

Here’s a simple trick: before you eat, take a few deep, slow breaths. Even just 30 seconds of focused breathing helps shift your body into what we call the parasympathetic state, the “rest and digest” mode. This little pause tells your body it’s okay to relax and get ready to digest your meal properly.

Try it and see if your digestion feels a bit smoother afterward. It’s the simplest things that make the biggest difference!

2. Chew your food to support your gut

Digestion starts way before food hits your stomach,  it begins in your mouth! Chewing well sends signals that tell your stomach to get those digestive juices flowing. If you rush through chewing, your body isn’t as prepared, which can lead to undigested food sitting in the gut and fermenting. Consequently, fermentation is a major cause of gas and bloating.

I suggest aiming to chew each bite about 20 to 30 times. It sounds like a lot, but it really makes a difference, especially in the summer when we’re eating lots of raw fruits and veggies. These are wonderful for you, but can sometimes be tricky to digest if you don’t chew enough.

Next time you sit down to a salad or fresh fruit, slow down and really savor it. Your gut will thank you!

3. Support Your Liver to Keep Hormones in Check

If you notice bloating and water retention happening more often, it might be a sign your liver could use a little love. Your liver plays a big role in hormone balance and helps flush excess fluids from your body. When it’s sluggish, that bloated, heavy feeling can stick around.

I recommend herbal teas like dandelion root, nettle, and milk thistle. These herbs gently support your liver’s natural detox processes and can help reduce water retention.

Try brewing a simple cup of liver-supportive tea daily. It’s a gentle ritual that can have a big impact on how you feel.

A Little Love Goes a Long Way

Bloating can be a major trigger for insecurities and feeling 'bleh', but with just a few mindful habits, taking deep breaths before eating, chewing your food thoroughly, and supporting your liver with herbs, you can help your body feel lighter and more comfortable. Remember, your body knows what it needs. Pay attention to how these little shifts make you feel, and if you ever want more personalized tips or support, I’m here for you.