Bloated? Here are 6 Tips to Beat the Bloat...

Bloated? Here are 6 Tips to Beat The Bloat...

6 min read | Bloat & Indigestion | Menopause

Menopause woman sleeping in bed with hair sticking to face.

Bloating can be a frustrating symptom experienced by many women especially during menopause. 

Hormonal changes, decreased estrogen levels, and metabolic shifts can contribute to increased bloating and water retention.

With the right strategies and lifestyle adjustments, it is possible to beat the bloat...for good!

1. Mindful Eating and Portion Control

One of the key contributors to bloating is overeating or consuming large meals in one sitting. 

Try and focus on mindful eating and portion control to avoid putting unnecessary stress on the digestive system.

Instead of eating three large meals, try consuming five to six smaller meals throughout the day.(1)

This approach aids digestion, prevents bloating, and helps maintain stable blood sugar levels. 

Additionally, chewing your food thoroughly and eating slowly can improve digestion by allowing your body to break down food more efficiently.

2. Try a Low FODMAP Diet

The low FODMAP diet is a dietary approach that can be effective in reducing bloating and other gastrointestinal symptoms.(2)

FODMAPs are certain types of food that can be poorly absorbed by some individuals, leading to bloating, gas, and other digestive discomfort.(3)

Foods to avoid on a low FODMAP diet:

1. Dairy Products: Milk, yogurt, soft cheeses like ricotta and cottage cheese.

2. Fruits: Apples, pears, peaches, cherries, watermelon, mangoes, and dried fruits like dates and raisins.

3. Vegetables: Onions, garlic, cauliflower, broccoli, asparagus, mushrooms, and artichokes.

4. Grains: Wheat, rye, barley, and products made with them such as bread, pasta, and cereals.

5. Legumes: Beans, lentils, chickpeas, and soybeans.

6. Certain Beverages: Beer, wine, fruit juices, and drinks sweetened with high-FODMAP sweeteners.

The low FODMAP diet involves avoiding foods for a period of time, and then gradually reintroducing them to identify specific triggers. 

3. Include Fibre-Rich Foods

Fibre-rich foods are crucial for maintaining a healthy digestive system which can reduce bloat.(4)

Whole grains, fruits, vegetables, legumes, and nuts are excellent sources of dietary fibre. 

Fibre adds bulk to your stool, promotes regular bowel movements, and prevents constipation, which can contribute to bloating. 

However, it's important to gradually increase your fibre intake and drink plenty of water alongside it to avoid exacerbating bloating symptoms.

4. Cognitive-Behavioral Therapy (CBT)

While CBT primarily focuses on addressing cognitive and behavioral patterns related to mental health, it can also be applied to physical symptoms like bloating.(5)

By identifying stressors and making lifestyle adjustments, CBT can reduce the severity and frequency of abdominal bloating. 

CBT can also help identify and challenge negative thoughts and beliefs related to bloating. 

It can involve questioning irrational beliefs about one's appearance or perceived judgments from others. 

By replacing negative thoughts with more realistic and positive ones, individuals can reduce anxiety and stress related to bloating.

5. Hydrate Your Digestive System

While it may feel like the last thing you want to do but drinking plenty of water can help reduce bloating. 

Proper hydration prevents water retention by signaling to your body that it doesn't need to hold onto excess fluids. 

Aim to drink at least eight glasses of water per day and try to avoid carbonated beverages, as they can contribute to bloating. 

Additionally, herbal teas like peppermint or chamomile can have a soothing effect on the digestive system and help alleviate bloating symptoms.

6. Natural Ingredients

If you're looking for an easier and quicker way for reducing nights sweats, consider Hormone Bliss by Brew Blue. 

An all-natural supplement designed to support hormonal balance and alleviate abdominal bloating. 

With a unique blend of adaptogenic herbs like fennel, shatavari, and ashwagandha, Hormone Balance Bliss works to regulate the body's hormonal system, reduce bloat and support overall well-being. 

These herbs have been shown to help alleviate abdominal bloating and indigestion and other menopause symptoms by supporting the endocrine system, balancing hormones.

The benefits of Hormone Balance Bliss go beyond just alleviating bloating.

This supplement can help reduce other common menopause symptoms like low libido, mood swings, and fatigue. Plus, with all-natural ingredients and no harmful additives or preservatives, 

Hormonal Bliss is a safe and effective way to support your health during menopause.

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This hormone-balancing formula adapts to your body’s unique needs and challenges, so you can enjoy balanced hormones as you go through Perimenopause, Menopause, PCOS and their irritating symptoms such as bloating, hot flashes and mood swings. 

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