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“I’m barely eating, so why do I feel like I’ve swallowed a balloon?” If that’s been your vibe since starting Wegovy, Ozempic, Mounjaro or compounded semaglutide, you’re in good company. GLP-1 bloating is one of the most common side effects, and let’s be honest—it’s absolutely grim.
Tight waistband, trapped wind, belly like a beach ball… it’s not exactly the glow-up you imagined when you got your jab.
But here’s the good news: you don’t have to just suffer through it with a hot water bottle and a grimace. This post is packed with simple, actually effective tips to deflate the bloat and feel like yourself again.
We’ll cover what’s behind that gassy, sluggish feeling, how your daily habits might be stirring the pot, and what you can tweak to calm things down fast. Think smart swaps, realistic remedies, and a few GLP-1 supplements that don’t mess about.
Whether you’re adjusting to your semaglutide dosage chart, exploring the Volumetrics diet, or just figuring out what to eat on GLP-1 meds without turning into a human balloon—this is for you.
Right. Let’s sort that bloat out, shall we?
1. Switch Up Your Fibre (Gently Does It)
Yes, fibre is fab. It’s food for digestion, helps with blood sugar and keeps things moving. But on GLP-1s?
Too much too soon = bloating disaster.
If you’ve suddenly gone from beige carbs to lentils, broccoli and flaxseed smoothies, your gut is in full protest mode.
Try low-FODMAP, gentle fibres like oats, carrots, courgette, and tinned peaches. Build up slowly. Your belly needs time to catch up with your “new me” energy.
2. Ditch the Fizzy Drinks (Even the ‘Healthy’ Ones)
If you’re necking sparkling water all day—babe, that’s gas in a glass. Those bubbles don’t magically disappear once they hit your stomach.
And when digestion’s already moving slower (thanks, medication side effects), that trapped gas has nowhere to go but… awkward.
Swap it for flat water, herbal teas, or ginger and peppermint infusions for bonus nausea relief and digestion support.
3. Try Smaller, More Frequent Meals
This isn’t just a calorie-counting thing—it’s a comfort thing. Large meals take longer to digest, especially when semaglutide and nausea have slowed your gut right down.
That full, heavy, overstuffed feeling? Not the vibe.
Break up your meals into smaller portions, spaced out across the day. You’ll still get the nutrients you need, but with way less discomfort.
4. Walk It Out After Eating
No need to powerwalk like you’re late for the school run. Just 10–15 minutes of light movement after eating helps food move along your digestive tract and reduces the build-up of pressure.
Plus, it’s great for your mood and energy (GLP-1 fatigue, I see you).
Not only does it support gut motility, but it also helps your body feel less like a balloon and more like, well… you.
5. Go Easy on Protein Bars & Sweeteners
Look, protein bars are convenient—but a lot of them are sweetened with sugar alcohols like erythritol or sorbitol. And those? They’re like kryptonite for a sensitive stomach.
Cue bloating, wind, and bathroom drama.
If you want protein without the puff, opt for whole sources like eggs, cottage cheese, or a clean protein shake without loads of artificial ingredients.
6. Try Herbal Helpers Like Peppermint or Ginger Tea
These are old-school remedies for a reason—they work.
Peppermint helps relax the digestive tract and reduce gas, while ginger tackles both GLP-1 bloating and nausea like an absolute champ.
Sip slowly after meals or when your stomach starts feeling dodgy. Bonus points if you do it in a giant mug with your feet up. Wellness queen energy.
7. Avoid Eating Too Fast
You might be eating less—but are you still hoovering it down like someone’s about to nick your plate? When you eat quickly, you swallow air. More air = more bloating.
Plus, you’re giving your body zero time to register fullness or digest properly.
Chew slower. Put the fork down between bites. I promise your food isn’t going anywhere (and you’ll feel way better for it).
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8. Try Digestive Enzymes or Simethicone
If your bloating feels more like trapped gas than food baby, simethicone (like Wind-Eze or Gas-X) might just be your new best friend. It breaks down gas bubbles and gives quick relief.
Digestive enzymes can also help if your body’s struggling to process certain foods.
Always check with your GP or pharmacist if you’re unsure, especially with other GLP-1 supplements in the mix.
9. Loosen Up—Literally
High-waisted gym leggings are cute… until they start cutting off circulation and making your bloating worse.
The same goes for tight waistbands and shapewear.
If you’re already uncomfortable, don’t make it worse. Wear something stretchy. This is your permission slip to rock your comfies while your digestion sorts itself out.
Priorities, yeah?
Feeling seen? You’ll love these posts too:
- GLP-1 Nausea Relief: Easy Tips to Calm Your Stomach
- GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable
- GLP-1 Acid Reflux and Heartburn: Stop the Burn
- GLP-1 Dry Mouth and Dehydration: Stay Refreshed and Hydrated
Conclusion
You don’t have to live in trackies with a hot water bottle strapped to your belly. These tips can help you beat GLP-1 bloating, get your comfort back, and start enjoying your progress again—without the err… wind.
Next Steps
“You don’t have to feel perfect to feel better—just start small and stay consistent.”
Grab your free GLP-1 Starter Kit—it’s packed with quick tips, food swaps, and habit hacks to ease the most common GLP-1 side effects (bloating included).
Feeling backed up too? Head straight to our next post: GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable
Or browse the full GLP-1 Side Effect Survival Guide for real solutions that work in real life.
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