If you suffer from chronic bloating [1], you know firsthand how debilitating emotionally and physically it can be. My stomach used to be puffy every single day, filled with so much air that I looked six months pregnant. At times, I'd be so bloated, my belly would be alarmingly firm when I pressed on it — I thought something was seriously wrong with me! I'd be so uncomfortable [2], I wouldn't want to leave my house (or my couch) and wouldn't want to socialise or go to the gym. Gas pains would also wake me up at night, so I never got a break.
Belly bloat affected my life negatively, and the fact that doctors couldn't figure it out [3] made me feel even more helpless. But all that has changed, and I'm so happy I sometimes cry thinking about it. With trial and error, I figured out how to prevent belly bloat completely. Aside from limiting my sugar and refined carb intake [4], I do these four things every morning. If you suffer from extreme belly bloat, this could be the easy cure for you [5], too.
I Skip Breakfast
For almost a year and a half, I have been practicing intermittent fasting [7] (IF), where I eat my meals and snacks within a specific window of time. Although I've experimented with different methods of IF, I primarily stick to 16:8 [8], where I eat noon until 7 or 8 p.m.
Giving my body a designated time frame to eat instead of eating all day long [9] has helped prevent my tendency to overeat [10], which always makes me feel puffy, foggy-headed, and just all around gross. A 16-hour break from digestion has been the key to bloat prevention.
I Drink Tons of Water
One way to prevent hunger while not eating in the morning is to drink tons of water. It not only fills me up and helps me think better, but it also keeps my digestive system happy, preventing constipation that can cause bloating [11]. I aim to drink at least 25 ounces by 7:30 a.m., and a total of 40 to 50 ounces by noon.
I Work Out
Moving my body first thing in the morning is another daily habit that helps prevent uncomfortable bloating [12]. If I'm feeling a little bloated from dinner the night before, whether it be a rigorous CrossFit workout, a walk in the woods, a home bodyweight workout [13], or yoga [14], I always feel better afterward. Daily exercise also helps prevent constipation, so that's another reason to wake up early.
I Stand or Walk
I found that sitting hunched over a computer can cause belly bloat, so I hooked my treadmill up to my desk [15] and I either walk or stand all morning. Getting a little movement until lunch keeps my blood circulating, my brain alert, and helps keep my digestive system moving along [16].