How to Beat Bloat & Hunger
- Natalian Williams
- Nov 7
- 2 min read
We’ve all been there — your stomach feels tight, your jeans suddenly don’t fit, and you’re left wondering why you feel full yet still hungry. Bloating and uncontrollable hunger can steal your confidence, mess with your mood, and make healthy eating feel impossible. The good news? You can fix both — naturally and sustainably.
Let’s talk about what’s really going on inside your body and how to restore that calm, balanced, “flat-tummy” feeling again.
1.Hydrate Smarter, Not Just More
When you’re bloated, water is your best friend — not your enemy. Dehydration makes your body hold onto fluid, which causes bloating. Start your morning with lemon water and sea salt or electrolytes to balance minerals and flush out excess sodium.
Pro tip: Add a scoop of collagen or L-glutamine to your water to support gut health and reduce inflammation.
2. Simplify Your Meals
Overly complex meals (too many ingredients or raw veggies) can overwhelm your digestion. Try sticking to 3–4 whole-food ingredients per meal: protein, a healthy fat, a cooked veggie, and a small carb if needed.
Think:
Steak + avocado + zucchini
Eggs + spinach + olive oil
Chicken + rice + cucumber
Your body thrives on simplicity.
🍋 3. Balance Your Gut
Most bloating starts in the gut. If your microbiome is off — too many processed foods, stress, or antibiotics — your digestion slows down. Focus on gut-nourishing foods like:
Greek yogurt or kefir (if you tolerate dairy)
Fermented veggies (sauerkraut, kimchi)
Bone broth or collagen powder
Digestive bitters or ginger tea before meals
These help your body produce the enzymes and acids needed to break food down efficiently.
🧘🏽♀️ 4. Manage Cortisol
Here’s the thing: stress hormones trigger hunger even when you’ve eaten. High cortisol also causes your body to hold onto water and slow digestion.
Combat this by:
Doing deep belly breathing before meals
Avoiding screens while eating
Walking 10 minutes after lunch or dinner
Journaling or praying instead of scrolling when anxious
Calming your nervous system is just as important as what’s on your plate.
5. Prioritize Protein
If you constantly feel hungry, your meals likely lack enough protein. Protein keeps your blood sugar stable and helps you stay full for hours.
Aim for 20–30g of protein at each meal. Easy wins include:
Eggs and turkey bacon for breakfast
Salmon or chicken for lunch
Steak or shrimp for dinner
You’ll notice fewer cravings, less snacking, and a flatter stomach within days.
6. Don’t Skip Meals
Skipping meals can backfire — your blood sugar drops, cravings spike, and digestion slows down. Instead of cutting calories, fuel your body consistently. Your metabolism depends on nourishment, not deprivation.
Final Thoughts
Beating bloat and crushing hunger isn’t about restriction — it’s about alignment. Once your digestion, hormones, and nervous system are balanced, your body naturally lets go of excess water and cravings.
Your body isn’t working against you — it’s asking for balance.
