5 Natural Remedies for Post-Meal Bloating

We've all experienced that post-meal bloat from time to time. It’s frustrating, especially when you’re eating well and doing your best to stay healthy.

If this is happening more often lately, there’s a reason.

In perimenopause, hormonal shifts (especially fluctuating estrogen and progesterone) can slow digestion, impact gut motility, and disrupt the balance of your microbiome.

Translation: Even healthy meals can leave you feeling puffy, gassy, or uncomfortable.

The good news? There are simple, natural ways to support digestion.

Here are 5 simple ways to help support your gut and ease or prevent those symptoms from occurring:

Apple Cider Vinegar or Lemon Water

Add 1 tsp of apple cider vinegar or lemon to a glass of warm water. This will help to increase the production of stomach acid and ultimately aid in the digestion of your food.

Stay Hydrated

Your digestive system needs water to function properly.

Aim for consistent hydration throughout the day, and add a pinch of sea salt or sip on coconut water to keep your electrolytes balanced, especially if you’ve had wine, coffee, or a sweaty workout.

Get Moving

A short walk after eating can stimulate digestion, help food move through the GI tract, and reduce gas.

It also supports blood sugar balance — something that matters more during perimenopause, when insulin sensitivity tends to decrease.

Sip on Peppermint or Ginger Tea

Peppermint can help relax the muscles in your gut, while ginger supports enzyme production and reduces inflammation. Try a warm cup after meals or whenever bloating hits.

Chew Slower

Digestion starts in the mouth. Chewing thoroughly helps activate digestive enzymes and breaks food down so your gut doesn’t have to work as hard.

Eating quickly or while distracted makes bloating more likely — especially if your system is already under pressure from hormone shifts.

Gut Health & Hormones: What’s the Connection?

In perimenopause, your gut and hormones are in constant conversation. Estrogen plays a role in gut motility, bile production, and even the composition of your microbiome. When those levels start to fluctuate, your digestion can slow down, become more sensitive, or feel less predictable.

Supporting your digestion is one of the most effective (and most overlooked) ways to feel better in midlife, especially when bloating, constipation, and fatigue are in the mix.

Bloat-Fighting Tropical Smoothie Recipe

This smoothie is loaded with gut-friendly ingredients and makes a great light breakfast or post-meal option, especially after something heavier.

You can grab the recipe here:

bloat-fighting tropical smoothie.

It has mango, papaya and all the gut-loving ingredients to beat the bloat.

If you are looking for more healthy tips and recipes come follow along on Instagram @lauramartire.hw

Looking for extra support with bloating or digestion? I’ve pulled together my go-to supplements — enzymes, bitters, and gentle gut support formulas — all in one place. Browse the Digestive Wellness protocol

Not sure what’s right for you? Send me a message or book a free discovery call — I’m happy to help you sort out what your gut actually needs.