How Reduce Bloating This Summer — Winnipeg Nutrition

During the summer we all want to feel light and free, not weighed down by bloating and discomfort. But with the season’s BBQs, road trips, patio meals, and long days in the sun, digestive discomfort often sneaks up at the worst times.

If you’ve been feeling more digestive flares than usual this summer, keep on reading. We have some gentle, natural tips to help you support your gut and feel good again — without completely changing your entire lifestyle overnight.

Eat Light and Seasonal

When it’s hot outside, eating heavy, processed, or greasy meals can overwhelm digestion and leave you feeling sluggish and bloated.

Summer is the perfect time to enjoy nature’s most hydrating, gut-loving foods:

Cucumbers
Pineapple
Zucchini
Leafy greens
Fermented foods like sauerkraut or kimchi

Adding these foods with good protein and healthy fats can help your body stay cool and promote regular digestion. Adding a handful of bitter greens, like arugula or dandelion, before meals can also stimulate digestive juices and reduce bloating before it even starts.

Take a Digestive Enzyme Before Meals

Even with healthy eating, your gut might still need a little extra support—especially when you’re eating out, enjoying a few more treats, or just feeling more sensitive than usual.

Digestive enzymes help your body break down proteins, fats, and carbs more efficiently. They can ease post-meal discomfort, reduce bloating, and help you absorb more nutrients from your food.

Want extra support before meals? Click here to try our favourite digestive enzyme—perfect to bring with you and take about 20 minutes before a heavy meal!

Slow Down and Chew Mindfully

One of the most overlooked causes of bloating or burping? Eating too fast.

When you rush through meals, your nervous system stays in “fight or flight” mode—making digestion harder and gas more likely. Slowing down allows your body to shift into a parasympathetic state, or what we call “rest and digest.”

Try these mindful habits:

Take 3 deep belly breaths before your first bite.
Chew each bite thoroughly—aim for 20–30 chews. (Yes, we know it’s a lot, but it works!)
Avoid eating in front of a screen or while multitasking.
Pray or be grateful for your food before eating.

These small practices go a long way toward supporting digestion—and they help your mind slow down too.

Hydrate Smarter

You’re probably drinking more water in the summer, but how you hydrate matters. Dehydration is a hidden cause of bloating and constipation, which can both make you feel uncomfortable after meals.

Here’s how to hydrate with intention:

Start the day with warm lemon water to gently wake up digestion.
Add a pinch of himalayan salt to your water throughout the day.
Add in clean electrolytes to boost cellular hydration. (We love e-lyte by Body Bio — use code “sarasiedleski”)
Enjoy bloat-relieving herbal teas like peppermint, fennel, or ginger.

Pro tip: Avoid drinking large amounts of water during meals, as it can dilute stomach acid and slow digestion.

Get Moving To Ease Bloat & Constipation

Movement helps stimulate the natural contractions of your digestive tract, known as peristalsis, which keeps things flowing smoothly.

You don’t need intense workouts for digestion—just consistent, gentle movement:

Go for a 10-minute walk after meals — great for digestion & lowering blood sugar
Try yoga poses that support digestion like twists or cat-cow.
Stretch gently in the morning to wake up your body and bowels.

Even light movement can help reduce gas, ease bloating, and support regularity during travel or long summer days.

Life Is Too Short To Feel Weighed Down

Bloating can feel frustrating, but it’s often your body’s way of asking for a little more care. If you’re looking for more personalized advice and a root-cause approach, consider booking a consultation with one of our nutritionists at Winnipeg Nutrition.

Ready to feel better fast? Start with digestive enzymes!

Asher Kleiber

Registered Holistic Nutritionist

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