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What to Do When You’re Having a Bloat Flare-Up

If you are in the middle of an unwanted flare, know that I’ve been there. I know how challenging it is when you have unwanted symptoms that seem to come out of nowhere! Many of my clients have been there too.

This week on a group call, my client Eliza shared how she had been doing SO well with the changes we had made to address her bloat and constipation. She was experiencing minimal bloat, regular bowel movements and starting to see the “light at the end of the tunnel…” only to then be surprised that after a road trip to see her parents, she found herself in an unexpected flare of bloat and constipation. Initially, she was so shocked and discouraged.

As she was reflecting on this experience on our group call, she shared that instead of panicking about her unwanted bloat and constipation, she shifted towards feeling grateful for the progress she had made, knowing that she WOULD get back to where she was. I was so proud of her for this and have seen with hundreds of clients how much mindset plays into how you can get through a flare. In addition to shifting her mindset to gratitude for her progress knowing that she wouldn’t stay stuck forever, she also pulled out some tools in her “tool belt” for managing bloat and constipation during this time.

When you find yourself in the midst of a flare, here are 3 ways you can reduce some of the unwanted symptoms and sensations.

1) Take 5 deep breaths. Stressing about your symptoms won’t make them any better! Focusing on what you CAN do versus how your body is feeling is a powerful shift.

2) Write down 5 things that you are grateful for RIGHT NOW. Shifting to gratitude can clear your mind, change your perspective and alleviate symptoms. Focusing on the negative will keep you in the negative!

3) Hydrate! Drinking 75-100 oz daily can improve your digestive symptoms. To spice up your water with bloat-and-constipation-relieving flavors, think about adding fresh sliced ginger, fresh peppermint leaves or brew some fennel tea.

Remember, your gut journey isn’t linear. Give yourself grace and remind yourself that you didn’t develop these symptoms overnight – they’ll take time to work through, but the hard work is so worth it


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Hi, I’m Dr. Heather

Registered dietitian and helps people struggling with bloating, constipation, and IBS find relief from their symptoms and feel excited about food again.

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Why Am I Bloated?

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Dr. Heather Finley