If you’re struggling with bloating, sluggish digestion, or uncomfortable tummy feelings after meals, you’re not alone. Digestive issues are incredibly common, but the good news is that small lifestyle tweaks can make a huge difference.

At Align, we focus on practical, science-backed nutrition coaching that helps you feel better in your body every day. Here are 6 simple hacks to improve digestion and reduce bloating, plus some natural supplements that can support your gut health.

Common Causes of Bloating

Before diving into the hacks, it helps to understand why bloating happens. Some common causes include:

• Stress and anxiety

• Poor diet high in processed foods or sugar

• Food intolerances or sensitivities

• Low stomach acid or digestive enzyme production

• Imbalance in gut bacteria (dysbiosis)

Identifying your triggers can make these strategies even more effective.

6 Hacks to Improve Digestion & Reduce Bloating

1. Take Deep Belly Breaths Before Eating

Stress activates your “fight or flight” response, which slows digestion. Taking three deep belly breaths before meals switches your nervous system into “rest and digest” mode, improving enzyme release and gut motility.

2. Chew Your Food Thoroughly

Digestion starts in the mouth. Chewing food 20–30 times breaks it down properly and mixes it with saliva, which contains enzymes that kick-start digestion. Eating slowly also helps you recognise fullness cues, preventing overeating.

3. Add Apple Cider Vinegar to Your Water Pre-Meal

Apple cider vinegar is a natural bitter that can stimulate stomach acid production and digestive enzymes, helping your body break down food more effectively and reducing bloating caused by poor digestion.

4. Sip Peppermint or Ginger Tea Post-Meal

Peppermint relaxes the smooth muscles in your digestive tract, easing gas and bloating. Ginger supports digestion and has anti-inflammatory properties that soothe your gut.

5. Avoid Lying Down Right After Meals

Lying flat can slow digestion and increase acid reflux or bloating. Aim to stay upright for at least 30 minutes after eating, and consider a gentle walk instead.

6. Take a Gentle 10-Minute Walk After Eating

Walking aids digestion by stimulating your digestive muscles and improving blood flow to your gut. This simple habit can reduce bloating and support steady blood sugar levels.

Hydration and Digestion

Don’t forget water! Staying hydrated is crucial for smooth digestion and preventing constipation, a common cause of bloating. Filtered water often lacks minerals like magnesium and electrolytes that support your digestive enzymes and gut function. Consider adding a pinch of high-quality sea salt or mineral drops to your water for an added boost.

The Role of Digestive Enzymes

Sometimes, your body might not produce enough digestive enzymes, the proteins that break down fats, proteins, and carbs. Supplementing with digestive enzymes can help reduce bloating and improve nutrient absorption, especially if you experience frequent digestive discomfort.

Natural Gut Helpers: Slippery Elm and Probiotics

• Slippery Elm is a soothing herbal remedy that coats and calms the digestive tract, reducing irritation and helping with symptoms like heartburn, constipation, and diarrhea.

• Probiotics are beneficial bacteria that support a healthy gut microbiome, improve digestion, and reduce bloating. Incorporate probiotic-rich foods like yoghurt, kefir, sauerkraut, or consider a high-quality probiotic supplement.

Gut-Friendly Snack Ideas

Here are some quick, digestion-friendly snacks you can try to support your gut health:

• Greek yogurt with fresh berries and a sprinkle of chia seeds

• Soaked oats with cinnamon and chopped nuts

• A handful of walnuts and an apple

• Bone broth with herbs

Ready to Improve Your Digestion?

Improving digestion is about small, consistent habits that add up to big results. If you’re ready to feel lighter, more energised, and in control of your gut health, my nutrition coaching can guide you step-by-step.

Book a free discovery call today to see how we can customise a plan for your unique needs.

For more expert tips on holistic nutrition, weight loss, and wellness, feel free to browse the rest of my blog posts. You’ll find practical advice on gut health, emotional eating, energy-boosting foods, and more.

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Ready to take control of your health? Learn more about my online nutrition coaching services via the link below and see how we can work together to help you feel your best, inside and out!