A Dietitian Shares 3 Ways to Relieve Weekend Bloat (and 2 Tips to Prevent It in the First Place)

One of the best things you can do is drink plenty of water. Jackie said it can help with bloating and constipation. She advised to stay away from carbonated beverages and to avoid gulping down water all at once, since either can lead to swallowing air and make bloating worse.

"Include foods that promote gut health like probiotic-rich foods, fibre-rich foods, and fermented foods," Jackie suggested. Examples of foods and beverages that support gut health include yoghurt, sauerkraut, miso, kombucha, kimchi, and kefir, as well as whole grains, fresh fruits and veggies, nuts, and seeds. Just be mindful that increasing your intake of fibre with fruits, veggies, and whole grains at large amounts can make bloating worse, so gradually increase your intake and drink tons of water with them.

"It's actually quite easy to find some relief by getting up and getting your body moving," Sarah Chadwell, NASM-certified personal trainer told POPSUGAR in a previous interview. Jackie agreed and said that taking a walk after eating can help prevent bloating later. Or come Monday morning, try breaking a sweat with a short jog, jumping rope, hitting the stair climber at the gym, or doing a quick bodyweight ab workout or twisting yoga poses.

Another way to prevent Monday bloating is to eat small, frequent meals all weekend, and to chew slowly and thoroughly. Eating fast can make you swallow air, and eating past the point of fullness can also contribute to feeling bloated.

Before you eat, try to quickly rate your hunger and fullness. "Check in with yourself during meals and afterwards, too. Being mindful of your body's hunger signals and being in tune with when you've had enough so that you're satisfied but not still hungry or overly full is key," Jackie said. With practice, this get easier, and pretty soon Monday bloat will be a thing of the past.