How to Enjoy Your Favorite Foods Without the Bloat

There was a time that I thought that I'd never be able to go to a restaurant and order what I wanted. It felt like in order to fit in the clothes in the way I wanted to or to not feel like a balloon afterwards, I had to give up all things delicious.

But it wasn't just giving up foods that I loved. When I was struggling with bloating, food sensitivities, puffy weight, acne, hair loss, anxiety—you name it—I thought cutting calories and exercising harder was the only way to fix it all. However, these things made everything worse. I ended up cutting out all the foods I loved, stressing about my health, and feeling totally deprived.

After becoming a health coach, I realized that wasn't just my past warped sense of health, but so many people I meet feel the same way: you have to restrict, feel like it's hard work, and get rid of things you love in order to be "healthy".

But here’s the thing: you don’t have to deprive yourself to feel lighter in your body and address your symptoms. I learned that the hard way, but these tips helped me and my clients turn things around—and they can help you, too. This is exactly what I work on with my clients, and they see results like getting rid of bloating, gaining energy so they don’t rely on coffee or naps, regulating their periods, eliminating PMS symptoms, and even losing stubborn pounds, all while creating routines that feel good and sustainable—without feeling like they’re on a diet.

Ready to feel better without giving up enjoyment and the foods you love? Here’s how.

1. Practice Mindful Eating

This one was a game changer. When I started slowing down and paying attention to my meals, it made a huge difference in my digestion and how I felt afterward. And it’s not just a feel-good habit—there’s real science behind it.

When you eat mindfully, you activate your parasympathetic nervous system (aka the “rest and digest” mode). This helps your body focus on one thing: digesting and absorbing nutrients. Less stress and distraction equals better digestion. You’re giving your body the space it needs to break down food properly, making it easier for you to absorb nutrients. This means less bloating, more energy!

One of my clients, Sarah, experienced this firsthand. She used to eat in front of the TV or while scrolling her phone and felt constantly bloated and fatigued after meals. Once we switched to mindful eating practices, she noticed a huge improvement in her digestion and energy levels—without changing what she ate. Just by slowing down, she felt lighter and more in tune with her body.

2. Avoid Foods That Trigger Reactions (But It’s Not Forever!)

Avoiding foods that trigger digestive reactions can be one of the most effective ways to reduce bloating and inflammation. For many, dairy and gluten are the biggest culprits. You can notice they are a trigger if when you eat them, you feel bloated, tired, and puffy. But here’s the important thing: avoiding certain foods doesn’t have to be forever.

If you notice certain foods consistently leave you feeling off, consider giving your digestion a break. You don’t have to cut them out forever, but taking a break from these trigger foods can help reduce inflammation and give your gut time to heal. After a few weeks or months (depending on the individual), you can slowly reintroduce these foods back into your diet to see how your body responds. You might find that you tolerate them in small amounts, or you might realize that your body feels better without them.

And avoiding certain ingredients doesn’t mean you can’t enjoy your favorite foods. With so many options and products available now that cater to food sensitivities and allergies, you can still indulge in the dishes you love. Whether it’s gluten-free bread, dairy-free cheese, or nut-free desserts, there are so many delicious alternatives out there that won’t trigger your symptoms.

Many of my clients have discovered this for themselves. One client who reacted badly to gluten was worried she’d never enjoy her favorite baked goods again. But once we explored some gluten-free alternatives, she found options that tasted just as good—and she could still enjoy her treats without the bloating and discomfort.

So don’t worry, you won’t have to say goodbye to your favorite foods forever—just give your body the break it needs and explore alternatives that will still let you enjoy what you love.

3. Chew Thoroughly and Eat Slowly

One of the simplest but most effective tips: chew your food. I didn’t realize how important this was until I started working on improving my own digestion. Chewing is the first step of digestion, and it plays a huge role in how your body processes food.

When you chew thoroughly, you stimulate digestive enzymes, which help break down food in your mouth. This means less work for your stomach and intestines, making digestion smoother and reducing bloating. Chewing also helps your body absorb more nutrients, so you get more out of what you eat.

For both me and my clients, taking the time to chew each bite has led to noticeable improvements in digestion and energy levels. Plus, it’s a great way to slow down and enjoy your meal instead of rushing through it.

4. Listen to Your Body’s Hunger Cues

One of the biggest lessons I’ve learned (and help my clients learn) is the difference between physical hunger and emotional eating. It’s so easy to turn to food when we’re stressed, bored, or out of habit. But tuning in to your body’s true hunger signals can make a world of difference.

Before you reach for that snack or meal, take a moment to check in with yourself. Are you really hungry, or is it something else? Becoming more aware of your hunger and fullness cues can help you avoid overeating and reduce digestive discomfort.

I often recommend keeping a food journal to track how you feel before, during, and after meals. This simple practice can help you become more in tune with your body’s needs and avoid eating when you’re not actually hungry. One of my clients, who struggled with emotional eating, saw huge improvements in her digestion and energy once she started paying attention to her hunger cues and became conscious of snacking when she was feeling stressed and overwhelmed. Once she became aware of that, she made some tweaks to her routines and replaced snacking with a more supportive self-soothing habit.

Results You Can Feel

These tips might seem simple, but they can make a huge difference once you really start to practice them and fit them into your own schedule. They are key habits to finally enjoying food again without bloating, stress, or restriction. And for my clients, these practices have led to amazing results—whether it’s losing those stubborn 5 pounds, gaining more energy, getting rid of bloating and other digestive issues, or eliminating PMS symptoms.

You don’t have to deprive yourself or go on extreme diets to feel better. Small, intentional changes like mindful eating, chewing thoroughly, listening to your body, and avoiding trigger foods can help you feel lighter, more energized, and in control of your digestion.

If you’re ready to enjoy food without the bloating and stress, start with these tips. You’ll be amazed at how much better you can feel without overhauling your entire diet. If you need support with implementing tips like these in your life, I'd love to show you what that could look like in a free discovery call!

By making these simple adjustments, you can see real, lasting results. Remember, it’s about creating habits that work for you—not ones that make you feel restricted or deprived. You can feel lighter, more energized, and healthier while still enjoying the foods you love.