7 surefire ways to a bloat-free belly - Juice Daily
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7 surefire ways to a bloat-free belly

Who doesn’t love the light feeling of their stomach first thing in the morning? Wouldn’t it be great to maintain that feeling all day? By including the following foods consistently in your diet, you can feel like that all the time.

Probiotic foods

Favourites to include daily include sauerkraut, kimchi, coconut kefir water, kombucha or coconut yoghurt. These naturally fermented foods help to replenish and balance your gut micro flora. Your microbiome is integral to all areas of health and when a healthy balance (aka homeostasis) is achieved you can expect increased digestive function; which means increased absorption and assimilation of nutrients plus improved bowel function, both of which reduce bloating. A healthy gut microbiome also leads to balanced and improved moods (a large percentage of your feel good neurotransmitters are actually produced in your gut) and increased immune function. Reduced consumption of processed food and antibiotics will also help to sustain healthy gut microflora.

  • Work out on Bodypass to get things moving around for a bloat free belly

Apple cider vinegar

Take 25ml with warm water 15-20 minutes before eating to boost digestive enzymes and stomach acid and flood your system with beneficial bacteria. This will help your body’s natural digestive processes – breaking down food and absorbing the necessary nutrients while moving the unnecessary out quickly. Poor secretion of stomach acid (generally the result of eating quickly and on the run) and poor gut microflora can slow down this process leaving food sitting in your intestinal tract much longer than necessary which leads to it ferment, creating gas and bloating.


With a high mineral and water content these everyday superfoods are wonderful for reducing fluid retention, bloating and hydrating the body. Consuming highly processed, overcooked or salty food will force the body to draw on its water stores to aid digestion, leaving our bodies dehydrated and often bloated. I snack on cucumbers with some homemade hummus, olive oil and cracked pepper or make sure I add to my daily green juice.

Green smoothies

A green smoothie containing dark green leaves, mineral rich cucumber and celery, plus a little fruit or fermented vegan protein powder is a sure fire way to get your daily vegetable intake. Many green vegetables juice or smoothies contain up to one kg worth of vegetables which is more than most of us eat in a day. A daily green smoothie rich in magnesium, B vitamins and fibre that improve metabolism, soothe the gut lining and promote peristalsis (the breakdown and movement of food through our gut), will help you remain bloat free. See below for my favourite green glow smoothie recipe!

Chia seeds or flaxseeds

These small seeds are ideal added to a smoothie, green juice, or even a glass of water. When in liquid they become gelatinous. A gelatinous texture is very soothing on the digestive system, acting like a broom through our intestinal tract and promoting good digestive function. Being rich sources of omega 3, 6 & 9 fatty acids, chia and flax seeds will also help reduce inflammation.

  • Work out on Bodypass to get things moving around for a bloat free belly

Remove offending foods

If bloating is a regular occurrence for you, take the time to notice what foods trigger the digestive upset. Common trigger foods are gluten and dairy, processed and packaged foods, canned foods, as well as rancid nuts and grains that haven’t been adequately prepared. Experiment with removing the foods that trigger the bloat and seek professional help from a nutritionist who can confirm food intolerances, guide you on an elimination diet and reestablish optimal digestive function.

Mindful eating

Eating on the run? In the car? Barely chewing? All these things are likely to contribute to disrupted digestive function and lead to bloating. Take the time to sit and eat, away from distractions such as phones, computers or the television. Eat with a knife and fork and try to connect with what you’re eating by chewing properly. Enjoy the taste and knowledge that it’s nourishing your body.



1 frozen banana
1 spoon spirulina
3 handfuls of spinach
½ avocado
2 tablespoons flaxseeds or chia
¼ cup coconut milk

Combine all ingredients in a blender (add water to reach desired consistency).

I like to prepare a batch at the start of the week and store in a bottles in the fridge to grab on the go each morning.

Jess Rutledge

About the person who wrote this

Jess Rutledge

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Jess is a vegetarian nutritionist who believes that nature offers bountiful healing potential and that we can utilise our food as medicine with great results for true health. She also believes that food is to be enjoyed. As a keen cook and caterer, she understands the need to make food uncomplicated and delicious, while maintaining a consideration for its nutritional value. Visit her clinic, www.thegreeneryclinic.com for more advice.

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