How To Finally Reduced Bloating and Start Healing Gut Naturally

Let’s talk bloating, shall we?

If you’ve ever felt like your stomach turns into a balloon for no clear reason, same. I’ve been dealing with bloating for years, like, not just before my period, but pretty much all month long. It made me feel heavy, sluggish, and just plain uncomfortable. 

I honestly thought it was just part of life… until I realized it really shouldn’t be.

Here’s what you should know...

Some of my friends never had issues like this, and that made me think: “Okay, something’s off.” I tried a bunch of things, random teas, trendy detox drinks, skipping meals (bad idea), but nothing actually helped. And the truth is, I wasn’t listening to my body. I was just copying what worked for someone else.

So, I decided to change my approach completely.

My Updated Daily Gut Routine (That Actually Helps)

☀️ Mornings Start Warm

First on a schedule in my morning routine is liquid. I either go for a glass of warm water with lemon or a little apple cider vinegar diluted in water. Nothing fancy. Just enough to gently wake up my digestive system. It’s such a small change, but I noticed it helps reduce that heavy, stuck feeling I used to get first thing in the morning. I also don't drink coffee until after I had my breakfast. 

🧄 Garlic (yes, really!)

This might sound a bit intense, but I swear by it now. I take one raw garlic clove every day, either I chop it up and swallow it like a pill, or I just eat it with my breakfast. It’s a natural antibacterial and helps balance gut flora. Not the tastiest thing ever, but honestly worth it.

Too much for you? You can always take it at night instead of in the morning. Do what works for you.

🥛 A Cup of Whey (or Yogurt)

So this is something a lot of people outside Southeastern Europe may not know about, whey, the liquid left after making cheese. I drink a cup a day, and it’s packed with good bacteria that are amazing for digestion.

Can’t find whey? No problem. Go for plain yogurt with live cultures. It works similarly, just make sure it doesn’t have added sugar or weird ingredients.

💧 Water, Water, Water

I aim for around 2 liters a day. I used to forget all the time, so now I fill up a big bottle and keep it nearby. Staying hydrated really does help your digestion and bloating more than most people realize.

🍽️ Smaller, Wholesome Meals

Instead of three big meals, I go for five smaller ones. I focus on whole foods, veggies, grains, and protein, and I try to make most of my meals at home. That way, I know exactly what’s in them. I also cut down a lot on sugar and dairy, which made a huge difference.

And if you're thinking, "But don’t we need dairy for calcium?", yep, I thought that too. Since I’ve cut back, I’ve been taking supplements to make up for what I used to get from dairy. Especially because I’ve got some knee issues and want to keep my joints happy.

🧘‍♀️ Move That Body

I’m not doing anything extreme, just aiming for about 6,000 steps a day and some easy Pilates workouts at home. It’s more about consistency than anything. Moving daily really helped get my digestion moving too (if you know what I mean).

So, what happened?

After about a month or two of doing this consistently, everything started to change. My bloating went down, my bowel movements became way more regular, and I just felt lighter. Like, not just physically, but mentally too. It’s such a relief when your stomach isn’t constantly uncomfortable, you know?

🍵 Herbal Teas from the Garden

This is one of my favorite parts of the day. I rotate between three different teas: nettle, thyme, and ginger. Each one is made separately and has its own little benefit.

Now here’s the special part: the nettle and thyme are home-picked. My family loves using nature’s remedies, so we go out and pick fresh nettle leaves and thyme flowers, then simply dry them. That’s it. No additives, no weird aftertaste, just completely natural, calming, and super good for digestion.

Ginger tea is my go-to when I need something warming and comforting, especially after a heavier meal. These teas really helped reduce that tight, bloated feeling and make me feel more grounded throughout the day.

Sample Gut-Friendly Morning Routine 🕊️

Here’s a little routine you can try if you’re just getting started:

1. Wake up: Drink warm water with lemon
2. Move your body: Short walk or 10 min stretch
3. Have breakfast: Something simple with a garlic clove (or take it like a pill)
4. Drink a cup of whey or a probiotic-rich drink
5. Prep meals/snacks: Plan wholefood meals for the day
6. Stay hydrated: Keep a bottle of water nearby all day
7. Drink a cup of nettle/ginger/thyme tea

Final Thoughts

If you’re struggling with bloating or gut issues, don’t ignore them. Try tuning into what your body’s asking for and take small steps every day. You don’t need to follow everything I do, but maybe you’ll find one or two things that help you feel better.

It’s not about being perfect, it’s about finding what works for you. And honestly? Once it becomes a habit, it doesn’t feel like effort anymore.

What do you think, have you tried any of these? Or is there something that works for you that I should try too?

Let me know in the comments or message me on Instagram, I’d love to hear your story.