5 Tips to Reduce Bloating and Improve Stomach Acid

If you are eating healthy but still have those annoying digestive issues, let’s discuss 5 ways to reduce bloating and improve stomach acid, naturally.

I have written plenty about this topic as I struggled with it for SO long! At the end I have linked other blogs to check out as this is topic highly relevant to your fitness progress and fat-burning! Bloating and digestive issues are very common amongst my clients and community, especially among the health-conscious who are already doing many of the “right” things, so it’s a frequently answered question.

Here’s the good news: many digestive struggles come down to low stomach acid (unlike what we’e been told maybe). And when your stomach acid is low, digestion slows, nutrients aren’t absorbed properly, and bloating sets in, no matter how clean your meals are.

As a Holistic Health & Fitness Coach based in Vancouver and Dubai, I guide my clients through functional methods that go way beyond macro rules. In this post, we’ll explore five holistic digestion tips to help you improve stomach acid naturally, reduce bloating, and feel more energized after meals.

1. Digestion Starts in Your Brain!

Photo by Josh Riemer on Unsplash

Your body starts preparing to digest food before your first bite.

We often think digestion starts in the stomach, but it actually begins in the brain. This is the cephalic phase of digestion. When you see, smell, or think about food, your brain sends signals via the vagus nerve to begin producing stomach acid and digestive enzymes.

In my personalized fitness coaching, we talk a lot about awareness and presence. If you’re eating distracted, standing at the counter, or rushing through meals, your brain might skip this important signal. Once or twice of doing this, sure – but repeat habits like this really do affect your digestive health as the digestion process now starts prematurely.

Try This:

Before you eat, take a pause. This simple ritual reactivates your brain-gut connection and helps your stomach prepare properly. Give this post a read and a save to help you.

2. Slow Down to Activate “Rest & Digest”

Stress shuts down digestion. Calm turns it back on.

It surprises me when this is not mentioned during conversations on how to reduce bloating and improve stomach acid naturally! Anyhow, your body has two main modes: fight-or-flight (sympathetic) and rest-and-digest (parasympathetic). Guess which one your digestive system prefers?! Also guess what – you may not be as relaxed as you think you are. (eeek).

In my functional fitness and training, we don’t just move, we regulate. We learn how to exercise in cortisol-friendly ways. If your nervous system is constantly “on,” your body will prioritize survival over digestion. This suppresses stomach acid and slows down the digestive cascade, often showing up as bloating, gas, and fatigue. Infact, here is a FREE intermediate style workout for you to get a sense of what a cortisol-friendly workout is

Try This:

Before eating, take 3–5 slow belly breaths. Set your phone aside. Try eating without multitasking or distractions, even for your first few bites. This alone can drastically improve how your meal feels in your body. For those a part of my online membership, go to meditations for the digestion meditation!

3. Chew Your Food (A Lot)

Your stomach doesn’t have teeth, so help it out!

This is an oldie but a goodie! Chewing is the mechanical start of digestion. It breaks food down into smaller particles and mixes it with enzyme-rich saliva, making it easier for your stomach to process. When we chew quickly or barely at all, the stomach has to work overtime, and if your acid is already low, you’ll likely experience bloating, belching, or discomfort.

In my strength and confidence building coaching with a client, it was the one liner tip I said on a call one day that changed so much for her. It’s different for everyone, and sometimes it really is easier than we think!

Try This:

Join the slow-eaters club, I am president! Aim for 20 chews per bite, or chew until your food feels soft and almost liquid. Set down your utensils between bites to slow your pace and stay present. It’s simple but transformative.

4. Support with Natural, Acidic & Fermented Foods

Photo by Anshu A on Unsplash

This is the optimization part. Although I am not a fan of one-off foods that will “fix” your gut issues (because that doesn’t work), support and supplementation can be helpful!

If you’re trying to reduce bloating naturally, certain foods can gently support stomach acid production and gut health. These include:

• Acidic things like lemon juice or raw apple cider vinegar (ACV)

• Fermented foods like sauerkraut, kimchi, kefir, or miso

• Pickled vegetables

In my metabolism optimization coaching sessions, we often layer these foods into meals to boost digestion and energy, without needing supplements. These foods support proper stomach acidity, encourage bile flow, and support the microbiome, which is key for hormone health and fitness coaching clients as well.

Try This:

Add a splash of raw ACV to water 15 minutes before meals, or eat 1–2 tablespoons of fermented veggies with lunch and dinner. Bonus: these foods also support your skin, metabolism, and mineral balance. P.s. this is more a generic tips however knowing the bigger issue allows for a directed and personalized approach.

5. Don’t Dilute Your Stomach Acid with Too Much Water!

Photo by Jonathan Cooper on Unsplash

Hydration is key — but as I say in the Road to 300 program, hydration is a state of living, not a one-off thing to do.

It’s common to drink water with meals, but large amounts of fluid can dilute stomach acid and impair digestion. This makes it harder for your body to break down food properly, especially proteins and fats.

In my holistic fitness programs and women’s health and wellness workshops, I encourage smart hydration practices, so you’re supporting digestion rather than slowing it down.

Try This:

Avoid large glasses of drink 20 minutes before and after eating for best results.

Final Thoughts:

As much as you may want that magic supplement, diagnosis, or restrictive diet to help you reduce bloating and improve stomach acid naturally, digestive intolerances are an indication that there’s a block somewhere. It’s about getting a little curious, potentially getting support if you’re ready to optimize your body and health, find the root issue, and support it with the right practices and routines.

Lastly, feel free to share with a friend who may suffer from things like IBS, indigestion, food intolerances, depression, and other GI-related issues. It’s a tiring journey to figure out alone!

Want support?

If you’re already doing all of the above and still experiencing symptoms, there may be deeper root causes to explore, like bile sluggishness, nutrient deficiencies, or stress patterns linked to digestion. I work with clients to create personalized plans that go beyond surface symptoms and into metabolism optimization (first by healing the gut).

Ready to heal your digestion situation? I know it will greatly change not only your health, but your mental, and the best part – it changes the way you show up in this life.

Let’s chat. See below.

Other links:

3 Ways to Decrease Bloating: https://www.activekinetix.com/3-ways-to-decrease-bloating/

Top 3 Nutrtion Tips for High Achieving Women: https://www.activekinetix.com/top-3-nutrition-tips-for-high-achieving-women/

Book a virtual coffee date: https://calendly.com/asma-womenshealth/free-consult

Video:

Free 45-min (core & glute) home workout! Get it here

Asma Kassam, BHK, CFST, CSNA

See my latest coaching offerings here: https://Activekinetix.com

Email me here: info@activekinetix.com

(Bachelor Degree in Human Kinetics, Certified Fascial Stretch Therapist, Certified Sports Nutrition Advisor)

Women’s Health & Fitness Coaching