[0:06]
Today we’re going to talk about bloating — and what actually fixes bloating.

Now of course, there’s a lot of nuance when it comes to digestion. If you’ve got a specific digestive condition, this may not be the only thing you need. But I want to talk about the type of “digestive issues” most people think they have — which are often symptoms of something else.

Mislabelled Food Intolerances

[0:31]
A common scenario I hear is:

“I can’t eat dairy.”
“Gluten destroys me.”
“Beans make me bloat.”

Now sometimes that’s true — but often, it’s worth looking at how you’re eating these foods.

[0:57]
Many years ago, around 2014 to 2017, I was obsessed with being gluten-free.

I was convinced I was gluten intolerant. I also thought dairy made my knees hurt. I had all these beliefs around specific foods.

[1:24]
Then during a competition prep, I had some bread — and nothing happened.

No digestive issues. No bloating. Everything was fine.

[1:41]
That made me question how many beliefs I’d created based on things I’d read or heard — rather than what was actually happening in my body.

[1:55]
Now I see this all the time:

People cut out gluten, dairy, anything “inflammatory”… they eat like they’ve got a serious intolerance — and they’re still bloated.

Then they think the problem is something else they haven’t discovered yet.

What’s Really Causing the Bloating

[2:16]
In many cases, the issue isn’t the food itself.

It’s things like:

•  Eating too much fiber too quickly 
•  Not drinking enough water 
•  Eating too fast 
•  Eating while stressed or distracted 

[2:35]
I remember when I was a personal trainer, a lot of trainers would wolf down their meals in 2–3 minutes between clients.

Some of them had digestive issues constantly.

I once suggested: “Why not just take 15 minutes and eat slowly?”

When they tried it, their digestion improved massively.

How Digestion Actually Works

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Your digestive system needs two things to work properly:

1.  The right foods in the right amounts 
2.  Time to process those foods 

[3:25]
If you dump a huge amount of fiber into your system without enough water, or eat quickly while stressed, digestion slows down.

Food sits longer, ferments, gas builds up — and you feel bloated.

What Actually Fixes Bloating

Let’s go through what works — assuming there’s no medical condition or true intolerance.

1. Spread Fiber Throughout the Day

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If you suddenly increase fiber intake, your gut needs time to adapt.

Instead of one massive high-fiber meal, spread it out.

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For example:

•  Breakfast: ~10g fiber (oats) 
•  Lunch: ~10g fiber (moderate vegetables) 
•  Dinner: ~10g fiber (veg + carbs like sweet potato) 

[4:54]
I experienced this myself recently — I ate two days’ worth of salad in one sitting.

It tasted great, but I felt bloated for the rest of the day and into the next.

2. Slow Down and Chew Your Food

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Digestion starts in your mouth.

If you don’t chew properly, larger food particles hit your gut — making digestion harder.

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Simple meal hygiene rules:

•  Put your cutlery down between bites 
•  Take 15–20 minutes per meal 
•  Chew 20–30 times per bite (for dense foods) 

3. Don’t Eat While Stressed or Distracted

[6:12]
When you’re stressed, your body shifts into “fight or flight.”

Digestion becomes less of a priority.

[6:44]
If you’re eating while working, scrolling, or rushing — food sits longer in your stomach and ferments.

[7:12]
Even something simple like taking 3–5 deep breaths before eating can help shift your body into “rest and digest” mode.

4. Choose Low-FODMAP Foods When Needed

[7:26]
If bloating is bad, temporarily switch to low-FODMAP vegetables.

These are easier to digest and ferment less.

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Examples:

•  Carrots 
•  Zucchini 
•  Spinach 
•  Bok choy 
•  Bell peppers 
•  Cucumber 

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Temporarily reduce:

•  Broccoli 
•  Cauliflower 
•  Brussels sprouts 
•  Onions 
•  Garlic 

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You’re not cutting them forever — just giving your gut time to settle.

5. Drink More Water With Fiber

[8:06]
Fiber needs water to move through your system.

Without it, it sits in your gut — causing bloating.

[8:18]
A good target:

Around 500ml of water per high-fiber meal (not necessarily during the meal, but shortly after).

6. Avoid Large Late-Night Meals

[8:42]
Digestion slows when you lie down.

If you eat a large, high-fiber meal late at night, it may sit in your stomach longer and cause discomfort.

[9:04]
This happened to me recently — a big, fiber-heavy dinner late at night led to bloating.

[9:16]
A better approach:

•  Eat larger meals earlier in the day 
•  Keep dinner lighter if you’re prone to bloating 

Real Example

[9:30]
We worked with someone who believed they couldn’t eat vegetables at all.

They had cut out everything except meat, rice, and spinach.

[9:41]
Here’s what we did:

•  Reintroduced vegetables slowly 
•  Started with low-FODMAP options 
•  Spread fiber across meals 
•  Increased water intake (2L+ daily) 
•  Switched from raw to cooked vegetables 
•  Improved meal environment (no distractions, slower eating) 

[10:32]
Within a month, they were eating foods like broccoli again — with no issues.

Final Message

[10:55]
If you’re experiencing bloating regularly, don’t immediately assume food intolerances.

[11:01]
Instead, fix:

•  How fast you eat 
•  How much fiber you consume at once 
•  Your hydration 
•  Your eating environment 

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You might be surprised how much these simple changes improve digestion — and reduce bloating.

Next steps:

1.  Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
   
   
2.  Find out if you’re ready for a transformation at https://www.rntfitness.com/transform