Bloated? Here's Your Survival Guide

Here at beeya, we know bloating can dull even the most magical parts of the holiday season. With richer meals, extra sweets, cross-country travel, and busier schedules, that heavy “ugh” feeling can show up out of nowhere. Maybe it’s right before a holiday party or right before your period starts. While occasional bloating is normal, ongoing discomfort isn’t. In fact, it’s often your body’s way of signaling that your gut or hormones need some support.

The good news? You can enjoy the celebrations and still feel comfortable by weaving in a few simple, nourishing habits that keep your digestion moving smoothly.

Why bloating happens

Bloating can stem from a mix of factors. Think digestive, hormonal, and lifestyle. For example, eating too quickly, consuming high-sodium or gas-forming foods (looking at you, artificial sweeteners!), or swallowing air while drinking or chewing can all contribute. Hormonal fluctuations—especially in the week or two before your period—can make your body hold onto water, slow digestion, and amplify discomfort. And don’t forget stress: cortisol imbalances can affect digestion, increasing gas and bloating.

Quick fixes that work

1. Gentle abdominal massage

Massaging your belly can support digestion and relieve trapped gas. Using gentle, circular motions clockwise around your navel, you can help move things along and reduce that heavy, full feeling. Doing this for just 2–3 minutes after meals can make a noticeable difference. 

2. Be mindful of meal composition

Combine fiber with protein and healthy fats to keep digestion smooth and blood sugar stable. For example: a serving of Greek yogurt with berries and a sprinkle of seeds, or chicken with roasted veggies and olive oil. Avoid overloading on processed carbs or very salty foods, which can worsen water retention.

3. Herbal helpers

Certain teas (I.e. peppermint, ginger, and fennel) have been shown to reduce bloating and support digestion. Sipping one after meals or in the evening can help calm the gut and encourage movement. 

4. Light movement

A 10–15 minute walk after meals can work wonders. It stimulates digestion and eases bloating. Even gentle stretching or yoga poses that open the abdomen can help release trapped gas and improve circulation.

Seed cycling for pre-period bloating

Notice bloating spikes in the days leading up to menstruation? You’re in good company. Seed cycling can help support hormones and things like fluid retention to digestive discomfort. It’s a gentle, natural approach that complements other bloating-reducing strategies. We’ve got you covered with our superfood seed blends.

Your beeya bloating survival checklist:

• Gentle clockwise abdominal massage, 2–3 min/day
• Balanced meals: protein + fiber + healthy fats
• Herbal teas: peppermint, ginger, or fennel
• Light post-meal movement or stretching
• Seed cycling for pre-period support

Underrated ways to beat holiday bloating

Last but not least, let’s talk about some of the most effective bloat remedies that don’t get the spotlight! For example, cooking your greens instead of eating them raw can make a big difference. Raw veggies (especially kale, broccoli, and cauliflower) are harder to break down, which can create more gas and discomfort. Lightly sautéing or roasting them helps soften the fibers and makes them much easier on your gut.

Similarly, warm foods often digest better than cold ones, particularly when your body is already stressed or your digestion feels sluggish. Think soups, stews, roasted veggies, and herbal teas instead of ice-cold smoothies or salads. Most importantly, slowing down while you eat and chewing thoroughly can tremendously help your digestive enzymes do their job more efficiently. After all, when your body feels safe, your entire digestive system relaxes—allowing food to move more comfortably and nutrients to be absorbed more effectively. It’s a win-win.

Give yourself the gift of comfort

By adding a few simple practices (massage, mindful meals, movement, and herbal support) you can reduce discomfort and feel lighter all month long. And remember: your cycle is a natural rhythm. Supporting it with small habits like seed cycling can make pre-period bloating less of a battle.