Jun 20

How I Finally Fixed My Bloating

“For years, I used to bloat pretty much every single day. It felt like a constant internal struggle that was silently impacting everything. My body, my mood, my entire sense of well-being. The true shift came when I understood: my gut is my second brain, and when it’s off, everything else feels off too.” – Tasha Franken

For far too many years, I was that person. The one who'd wake up with a relatively flat stomach, only for it to mysteriously balloon by midday. The constant discomfort, the tight clothes, the feeling of being "off” it was my daily reality. People often thought I was exaggerating, but for me, the bloat was persistent, relentless, and frankly, exhausting. It wasn't just physical; it clouded my mood, my energy, and my confidence.

My biggest realization came when I understood that my gut is my second brain. This wasn't just a catchy phrase; it was a profound insight that explained everything. When my gut was struggling, so was my brain and my mood. I realized that my ongoing battle with bloat wasn't just about digestion; it was deeply linked with stress, mindset, and overall well-being.

That's when I committed to truly understanding my body and finding the real path to finally fixing my bloating.

The Why: Your Gut is Your Second Brain

The gut-brain axis is no myth; it's a highway of communication. This means your gut isn't just processing food; it's intricately linked to your mood, energy levels, and even how your body responds to exercise. For me, years of a toxic mindset around food, guilt, and the constant stress of feeling "not good enough" created a perpetual state of fight-or-flight within my body. When you're stressed, your digestive system literally slows down. Your body thinks it needs to escape a threat, not digest lunch. This, combined with an irregular bathroom routine, was a recipe for constant bloat. Understanding this link – that a struggling gut means a struggling brain – was the first step to true transformation.

The How: My Daily Rituals for a Happy Gut

Here are the practical steps I integrated into my life that made the biggest difference in reducing bloat and improving my gut health:

Mindful Chewing (No Gum!): I stopped chewing gum. It introduces air into your gut, contributing to bloat. More importantly, I learned to truly chew my food. Digestion starts in your mouth. Taking time to properly break down food signals to your gut that it's safe to digest, rather than going into "panic" mode.
Hydration is Key: Drinking plenty of water throughout the day (away from meals to avoid diluting digestive enzymes) helps keep things moving and prevents constipation, a major bloat culprit.
Prioritize Fiber (Smartly): Don't just add fiber; add diverse fiber from whole foods like fruits, vegetables, and whole grains. This feeds your beneficial gut bacteria, but introduce it slowly if your gut isn't used to it.
Move Your Body (Gently): Consistent, mindful movement, like Pilates, supports gut motility. It's not about intense workouts; it's about gentle, core-focused movements that aid digestion and reduce stress (a huge bloat trigger!).
Stress Management is Non-Negotiable: This was huge for me. Recognizing that my stress and mindset were directly impacting my digestion was a game-changer. Whether it's breathwork, a short meditation, or a calming flow, finding ways to down-regulate your nervous system before and after meals is crucial.
Last meal at least 2 hours before bed: This is a non-negotiable for me! I never eat late-night and generally have dinner around 3 hours before bed so that my body can fully rest and digest by the time I wake up (top tip for anyone with a sluggish digestion).
Work with an expert: Sometimes it's more than stress and you need to work with an expert to get to the root cause. I would recommend finding a naturopath who can run pannels for you such as a comprehensive gut test. You may have intolerances and other underlining issues.

The Benefits: Beyond De-bloating

When your gut is happy, everything else starts to fall into place. By consistently applying these principles, I experienced:

Significant Bloat Reduction: Days of constant discomfort became rare occurrences.
Improved Mood & Clarity: A healthy gut directly impacts neurotransmitter production. My anxiety lessened, and my mental fog lifted.
Boosted Energy Levels: When your body efficiently absorbs nutrients and isn't fighting bloat, you naturally have more energy.
Enhanced Physical Results: A less inflamed gut means your body can focus on building strength and sculpting, rather than battling internal chaos. My body felt longer, leaner, and more responsive.
A Healthier Relationship with Food: The cycle of guilt and fear around food finally broke, replaced by nourishment and intuitive eating.

My Pro Tips

Be aware of mindless and stress eating. When you eat while distracted (on your phone, watching TV, working), your brain isn't fully engaged in the digestive process. Take a few deep breaths before you eat, savor each bite, and truly taste your food. This simple shift signals to your body that it's safe to digest, significantly reducing the chances of post-meal bloat.

Supplements I love to de-bloat

Dandelion Tea Helps combat water retention and bloat.

Magnesium I love 1 tbsp on this Moonjuice Magnesium before bed (it also includes L-Theanine to calm your mood)

Peppermint Tea Helps soothe an irritated stomach

Ginger Root Tea Another great tea to soothe an irritated stomach and reduce bloating. Homemade ginger tea with lemon and honey works great too.

Integrate This into Your Life

Start small. Pick one or two "How" tips that resonate most with you (like increasing your water intake or chewing more mindfully) and commit to them for a week. Notice the subtle shifts in your body and mood. Consistency, not perfection, is the key to lasting gut health.

Ready to dive deeper into feeling good in your body, from the inside out? Discover the full power of mindful movement that supports your entire system, including your gut.

Join the T — F Studio community today and experience the difference our unique Pilates method can make. Start your journey to a more confident, energized, and bloat-free you.

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