The post The Cozy Girl’s Guide to Debloating: Teas, Soups, and Spices That Work Like Magic appeared first on HUM Nutrition Blog.
]]>Bloating can sneak up at the most inconvenient times, leaving you uncomfortable and anything but cozy. The good news is you don’t need harsh fixes or fancy remedies to ditch the bloating. A few simple spices, soothing teas, and even nourishing soups can work wonders for your digestion and help you feel light and comfortable again.
What Causes Bloating?
Bloating happens when your digestive system gets sluggish or overwhelmed, leaving you feeling puffy, full, or gassy. Some of the most common culprits include:
- Eating too fast – When you rush through meals, you swallow extra air, which can expand your belly.
- Gas-producing foods – Certain foods like beans, lentils, and cruciferous veggies (e.g., broccoli and cauliflower) contain oligosaccharides, a type of carbohydrate that can cause gas during digestion.
- Hormonal shifts – Fluctuations around your menstrual cycle can slow digestion, making water retention more likely.
- Too little or the wrong kind of fiber – While soluble fiber helps keep things moving smoothly, insoluble fiber or certain fermentable fibers can make bloating worse.
- Dehydration – When your body isn’t getting enough water, digestion slows down, leaving you feeling backed up and bloated.
Spices To Beat The Bloat
Certain spices are known for their gas-relieving and anti-inflammatory properties. These are some of the essential staples you should have in your pantry:
- Fennel: Relaxes the digestive muscles and helps expel trapped gas.
- Ginger: Stimulates digestion, reduces gas, and soothes nausea.
- Peppermint: Calms the gut and eases intestinal cramping.
- Cumin: Promotes enzyme activity for smoother digestion.
- Coriander: Reduces bloating and aids in nutrient absorption.
- Turmeric: An anti-inflammatory powerhouse that also supports bile production.
These spices are versatile in everything from warming teas to comforting soups. They can even be found in wellness supplements like HUMs Flatter Me, which combines fennel, peppermint, and ginger to help combat bloating naturally.
The Tea On Debloating
Tea is one of the coziest and most effective ways to debloat. Many blends combine soothing herbs with warming spices for both comfort and results.
Some of the best debloating teas include:
- Chai (spice-rich and gut-friendly)
- Ginger (stimulates digestion)
- Peppermint (relaxes the gut)
- Chamomile (calming and anti-inflammatory)
- Green tea (light caffeine boost with antioxidants)
- Turmeric tea (reduces inflammation)
Here are two easy, cozy recipes you can make at home:
Ginger and Peppermint Tea
This combination soothes the gut and helps digestion move along.
Ingredients:
- 1 inch fresh ginger root, grated
- 6-8 fresh peppermint leaves
- 1 cup boiling water
- 1 tsp honey (optional, for taste)
Directions:
- In a small pot, bring 1 cup of water to a boil.
- While heating your water, grate your ginger and place it and your peppermint leaves in a tea infuser.
- Once your water is boiling, pour it over the tea infuser.
- Let the infuser seep for five minutes. If you prefer a stronger flavor, remove the peppermint leaves and let the ginger continue to steep for another few minutes.
- Remove the infuser. Add honey to taste (optional).
Chai, Ginger, and Turmeric Tea
This mixture adds warmth and spice while delivering anti-inflammatory benefits.
Ingredients:
- 1 inch fresh ginger root, grated
- ½ teaspoon ground turmeric (or 1 teaspoon freshly grated turmeric root)
- 1 teaspoon chai spice blend (or 1 chai tea bag)
- 1 cup boiling water
- 1 tsp honey or a splash of milk (optional, for taste)
Directions:
- In a small pot, bring 1 cup of water to a boil.
- While your water heats, grate ginger and turmeric and place them in an infuser with the chai spice or tea bag.
- Pour boiling water over the infuser.
- Steep for 5–7 minutes. For a bolder flavor, remove the chai tea bag and let the ginger and turmeric continue steeping for a few more minutes.
- Remove the infuser. Add honey or milk if desired.
Soups That Soothe The Bloat
Soup is another cozy way to support digestion. It’s warm, hydrating, and can deliver debloating spices in every spoonful. Here are two recipes to keep you comfortable and bloat-free:
Spiced Butternut Squash Soup
This recipe is a fall favorite, packed with debloating spices. (The original recipe calls for lentils, but they are omitted here due to high levels of oligosaccharides, which can trigger bloating.)
Ingredients:
- 1 tbsp olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- ½ tsp turmeric
- 1 medium butternut squash, peeled and diced
- 4 cups low-sodium vegetable broth
- Salt & pepper to taste
- Optional: swirl of coconut milk or Greek yogurt to serve
Directions:
- Heat olive oil in a large pot. Sauté onion and garlic until fragrant.
- Add spices and toast for 30 seconds.
- Stir in squash and broth. Bring to a boil, then simmer for 25–30 minutes.
- Blend for a smooth texture (or leave chunky). Season to taste.
De-Bloating Veggie Soup
This nourishing soup uses bloat-friendly veggies and spices like turmeric and ginger.
Ingredients:
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1 small onion, diced (optional)
- 2 medium carrots, sliced
- 1 zucchini, sliced into half-moons
- 2 medium tomatoes, chopped (or 1 cup canned diced tomatoes)
- 2 cups fresh spinach
- 4 cups low-sodium vegetable broth (or water + 1 bouillon cube)
- ½ tsp ground turmeric
- ½ tsp ground ginger (or fresh grated)
- Salt and pepper to taste
- Fresh parsley or dill for garnish (optional)
Directions:
- Heat olive oil in a pot over medium heat. Add garlic (and onion if using). Sauté 2–3 minutes.
- Add carrots and zucchini. Cook 5 minutes, stirring occasionally.
- Stir in tomatoes, turmeric, and ginger. Cook 2 minutes.
- Pour in broth. Bring to a boil, then simmer for 15–20 minutes, until carrots are tender.
- Stir in spinach and cook 2 minutes until wilted.
- Season to taste and garnish with herbs.
The Takeaway on How to Debloat, Really
Bloating doesn’t have to cramp your cozy vibe. Using the right spices, teas, and soups can all help you ease digestion, reduce inflammation, and feel comfortable again. Whether you’re winding down with a cup of ginger and peppermint tea or curling up with a bowl of debloating veggie soup, these comforting remedies can help you kick bloating to the curb.
The post The Cozy Girl’s Guide to Debloating: Teas, Soups, and Spices That Work Like Magic appeared first on HUM Nutrition Blog.
]]>The post How To Build a Bloat-Free Morning Routine appeared first on HUM Nutrition Blog.
]]>While you don’t necessarily need a 15-part routine to feel well, there is some validity in having a morning ritual. Because, for better or worse, how we start our morning really dictates how we feel the rest of the day. In fact, some seemingly harmless choices can mean setting the stage for a day of sluggishness and uncomfortable bloating (ugh).
That’s where that morning routine comes into play: It helps us set ourselves up for success, both mentally and physically, and it can be the key to reducing bloating naturally. To determine the absolute best steps for a bloat-free morning routine, we chatted with experts to get their take on strategies, recipes, and supplements to help beat unwanted bloat before it ruins your day.
Lifestyle Tips for a Bloat-Free Morning
Bloat is, of course, quite common. It can be caused by irregular eating patterns, dehydration, high fiber foods (or, not getting enough fiber), stress, or underlying health conditions — the list goes on. That said, there are some things you can do in the morning to help ease your discomfort for the rest of the day. Try some of these expert-backed tips as part of your bloat-free morning routine.
- Hydrate with intention:
“If you’re bloated, it can seem counterintuitive to drink more water, but that’s exactly what you should do!” says Frances Largeman-Roth, RDN, a nutritionist and author. Aim to drink at least a cup of water first thing in the morning — you can even add lemon or cucumber for a little extra anti-inflammatory support, as well.
- Incorporate gentle movement:
Moving your body first thing in the morning is so beneficial for your overall health — and it also has the power to help ease bloating. “Start moving as early as possible to get gas moving; light stretches and poses like ‘wind relief’ can make a big difference,” says Brittany Brown, RD, a registered dietitian and yoga teacher in Nova Scotia, Canada.
What’s more, “exercise promotes gut motility, which means the food in your gut will start to move out if it’s been ‘stuck’ for a few days,” says Largeman-Roth. “And a good sweat sesh will also get rid of excess sodium, so exercise helps fight bloat in a few ways.”
- Eat more mindfully:
We get it, sometimes mornings can feel rushed, but taking the time to slow down and mindfully enjoy your food can make all the difference when it comes to managing bloat. “Take a few minutes for relaxation or mindfulness to support the gut-brain connection,” says Pace.
Something that can help? Try belly breathing, suggests Brown, which can “help relax the digestive tract and chew your food thoroughly to keep the entire process running smoothly.”
- Choose foods wisely:
What you eat matters, as well. The experts recommend sticking to a balanced breakfast, including foods that are low-sodium and contain plenty of fiber (Largeman-Roth suggests 5 to 7 grams of fiber, since this will get your GI system moving, without causing any digestive discomfort).
“Keeping the stomach acidic also helps to improve digestion,” says Brown. “Try lemon water, apple cider vinegar, or fermented foods like kimchi to both support gut bacteria and improve digestion.
It’s also best to avoid carbonated beverages or anything else that tends to irritate your stomach. For instance, Largeman-Roth suggests skipping food and drinks with sugar alcohols (like erythritol) if you know you’re sensitive to them.
Bloat-Reducing Recipes
Want some inspo for the most important meal of the day? In general, it’s best to opt for foods that are high in fiber, protein, and anti-inflammatory ingredients. Here, Alison Richman, MS, RDN, a product innovation and education manager for HUM, shares some bloat-free breakfast recipes:
- Fiber-Packed Green Smoothie: Combining spinach, cucumber, pineapple, mint, chia, and HUM Core Strength Protein is a refreshing way to frontload fiber and hydration while also adding protein for blood sugar balance. Plus, mint and pineapple support digestion by helping to break down foods and reduce gas.
- Anti-Inflammatory Overnight Oats: Mixing rolled oats, chia seeds, almond milk, ginger, blueberries, and cinnamon creates a great combo of fiber and antioxidants to calm inflammation and support regularity.
- Savory Veggie Egg Muffins: Spinach, zucchini, bell pepper, eggs, and turmeric make for a high-protein, veggie-forward option that’s portable and less likely to cause bloat than a heavier carb-based breakfast.
HUM Supplement Routine for Beating Bloat
Of course, one helpful addition to your morning routine is incorporating HUM Nutrition digestion supplements. Richman specifically recommends combining Flatter Me Extra Strength and Gut Instinct. “I like this pairing because it covers two different angles of digestion: Flatter Me XS helps me right in the moment, especially if I’m eating something heavier or more complex, while Gut Instinct is more about long-term balance, keeping my gut flora in check so I feel more consistent overall,” she says.
Flatter Me XS is HUM’s extra-strength digestive enzyme blend, and Richman loves that it helps break down protein, carbs, fiber, and fat. “For me, it’s the supplement that takes the guesswork out of post-meal bloating,” she says.
Gut Instinct, on the other hand, delivers 10 probiotic strains with 25 billion CFU to support the gut microbiome, gut-immune system, and overall digestion.
One more to consider? Celery Juice Fiber Gummies, which feature gut-loving fiber, detox greens, and essential vitamins. “Formulated with clinically tested prebiotic fiber to support regularity and a balanced gut microbiome, plus celery juice powder and chlorophyll to promote natural detox pathways,” says Richman. “With added vitamins A, C, B6, K1, and folate, these gummies give you the benefits of celery juice—minus the juicer.”
Conclusion
There’s no one magical morning step that will transform your day into bloat-free bliss—if you want to see a noticeable difference in how you feel, it all comes down to small, consistent habits.
That said, by starting each morning more mindfully—hydrating, moving your body, eating a nutritious meal, and even incorporating a HUM supplement—you can begin to pave the way for lighter, more energized days ahead.
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]]>The post Poop Like a Pro: The Surprising Energy Benefits Linked to Your Digestion appeared first on HUM Nutrition Blog.
]]>Gut Health = Energy? Oh, Absolutely!
Here’s the truth: If your digestion is off, your energy will be too. Your gut isn’t just processing last night’s sushi—it’s breaking down food so you can actually absorb nutrients and feel like your hot, energized self.
The kicker? When things aren’t running smoothly (read: bloat, irregularity, sluggish digestion), it messes with everything from your mood to your metabolism.
So, let’s fix that.
Meet Your Digestive Dream Team
Our two clinically backed formulas go beyond “take this and hope for the best”:
Flatter Me Fiber GLP‑1 Booster
This is your go-to if you want to feel full, stay regular, and curb cravings.
- The prebiotic fiber is clinically shown to double GLP-1 (the satiety hormone)
- 18 digestive enzymes break down food and reduce bloat
- Ginger, peppermint leaf & fennel seed soothe digestion and support nutrient absorption.
Plus, it comes in two flavors! Pineapple Passion Fruit & Strawberry Lemon.
To use: Mix 4 tsp with 16 oz of water and sip it with your meal. Bonus: It’s sweet enough to feel like a treat.
Flatter Me
Perfect for fast-acting bloat relief.
- Clinically proven to debloat in 30 minutes
- Reduces bloating by up to 2 inches
- Helps break down all food groups (yes, even that cheese board)
To use: Take 1 capsule with your biggest meal. You’ll feel the difference as early as 30 minutes!
Why Your Gut Might Be the Real Main Character
Here’s how gut health impacts your energy:
- When digestion is slow, your body doesn’t break down or absorb nutrients well…cue the afternoon slump.
- Inflammation in the gut messes with hormone balance, brain fog, and fatigue.
- Being backed up (yep, we said it) can literally weigh you down.
Pooping regularly isn’t just about comfort. It’s really about optimization.
Easy Energy-Boosting Habits to Start Today
1. Start with Fiber + Enzymes
Mix up your Flatter Me Fiber in the morning or with your first big meal. This keeps you fuller, longer, and helps your body actually use what you eat.
2. Don’t Skip the Enzymes
Taco Tuesday? Birthday cake? Bagel Friday? Your digestion will thank you for that Flatter Me capsule. Take it before or during the meal to avoid the post-food slump.
3. Snack Smarter
Avoid the crash by building your snack like a mini meal. Here are some gut- and energy-friendly faves:
- Apple + almond butter + chia seeds = fiber, fat, steady fuel
- Greek yogurt + berries + walnuts = probiotics, protein, crunch
- Carrots + hummus = savory, satisfying, and blood-sugar-friendly
4. Move, But Make It Low-Lift
You don’t need to hit the gym. A 10-minute walk after lunch can boost digestion and energy. Even stretching between Zoom calls counts.
5. Stay on Top of Hydration
Even mild dehydration can cause fatigue and constipation. Add lemon, cucumber, or mix your GLP-1 Booster into your water so it feels more fun than forced.
The Takeaway: Go with Your Gut
No more pushing through the bloat or blaming everything on your calendar. If your energy is off, your gut might be asking for help. Support it with supplements that actually work, like Flatter Me and Flatter Me Fiber GLP‑1 Booster—plus a few intentional daily habits.
You’ll feel the shift. (Pun absolutely intended.)
Your Gut & Poop Q’s, Answered
Q: Do I need both Flatter Me and the GLP-1 Fiber Booster?
Yes, bestie. One handles fast-acting debloat support, the other helps you feel full and poop like a pro. Tag team them for best results.
Q: Will this actually help with energy or just digestion?
It’s all connected! Better digestion = better nutrient absorption = more energy. Plus, no more feeling weighed down or backed up.
Q: What if I forget to take them?
Don’t stress. Just get back on it the next day. Consistency helps, but you don’t have to be perfect to feel a difference.have to be perfect to feel a difference.
The post Poop Like a Pro: The Surprising Energy Benefits Linked to Your Digestion appeared first on HUM Nutrition Blog.
]]>The post Is Your Gut Aging Faster Than You? Doing These 5 Daily Habits May Help Reverse It appeared first on HUM Nutrition Blog.
]]>So, what does it mean when your gut is aging faster than your chronological age?
Let’s Dive In: How to Improve Gut Health
A happy, healthy gut is made up of various factors, including beneficial bacteria, a strong intestinal lining, and healthy immune function. However, bad habits over time can negatively impact the gut. RDN and Welzo medical advisor, Dr. Kezia Joy, explains, “Early signs are more frequent bloating, indigestion, or irregular bowel habits that don’t go away with a balanced diet. These can indicate the gut lining and microbiome aren’t working as efficiently as they ought to be.”
In addition to these, other signs may include:
- Poor absorption of nutrients
- Weakening of the immune system (causing low energy and frequent illness)
- Chronic low-grade inflammation
- Heightened sensitivity to foods (indicating the gut is “under stress beyond what’s normal for someone’s age,” Joy says)
How to Reverse Your Gut’s Aging Process
1. Prioritize a Fiber-Rich Diet
Fiber is the ultimate anti-aging solution when it comes to keeping a healthy gut. “Fiber nourishes healthy bacteria and enables them to produce short-chain fatty acids that promote a healthy gut lining,” Joy explains. “This helps relieve inflammation and keeps the function up to a healthy level over time. A high fiber diet also promotes microbial diversity, which is a key to a resilient gut that can adapt to age-related changes. By improving digestion and nutrient absorption, fiber helps to keep your gut strong and efficient, to keep it “younger” for longer.”
Quick tip: Load up on vegetables, fruits, legumes, and whole grains. A variety of these can offer different types of fibers and polyphenols, both of which gut bacteria thrive on.
2. Limit Processed Foods and Added Sugars
Ultra-processed foods are like kryptonite for your microbiome. Diets high in sugar and refined carbohydrates cause rapid gut aging and, according to Joy, decrease the variety of microorganisms, essential for healthy gut function. “Over time, this imbalance can lead to a breakdown in the gut lining and to accelerated aging. Artificial additives and low fiber diets starve the good bacteria and promote less friendly bacteria to multiply and cause further decline. Excessive consumption of fried foods and unhealthy fats can also fuel inflammation in the digestive system. This leaves the gut more prone to long-term wear and tear.” Research shows that cutting back on processed foods helps preserve microbiome diversity, which is directly tied to longevity and gut resilience. Next time you find yourself reaching for that bag of potato chips or box of cookies as a mid-afternoon snack, try eating a handful of nuts or some Greek yogurt with berries instead.
3. Move Your Body Regularly
Exercise isn’t just beneficial for strengthening your muscles—it’s good for your microbiome, too. Regular movement increases gut motility (how smoothly food passes through your digestive system), helps reduce inflammation, and boosts microbial diversity. And you don’t have to run marathons to see benefits. Simple movements like walking, yoga, resistance training, or even gentle stretching can do the trick. Aim for at least 30 minutes of movement a day to keep your digestion flowing and constipation at bay.
4. Prioritize Sleep and Stress Management
Your gut and brain are in constant connection through the gut-brain axis. When stress and sleepless nights pile up, it disrupts the body’s built-in clock (circadian rhythm), which regulates digestion and microbial function. “When this rhythm is compromised, the gut has a hard time repairing and maintaining itself,” Joy notes. This causes the body to experience bloating, cramping, and an overall imbalance. “Chronic stress also raises cortisol levels, which affect gut motility and the composition of gut bacteria. Over time, this causes a weakening of the gut lining and a slower recovery,” she says.
The best way to protect your gut is by sticking to a consistent sleep schedule, winding down with meditation, and practicing deep breathing. Also, avoid heavy late-night meals so your gut can repair itself while you sleep.
5. Incorporate Fermented Foods or Probiotics
Fermented foods and foods with probiotics are like reinforcements for your microbiome, bringing in beneficial bacteria to crowd out the bad. They can be found naturally in foods like yogurt, kefir, kimchi, sauerkraut, and kombucha. However, if you’re looking for more targeted gut support, HUM’s Flatter Me Plus Pre and Probiotics offers a quick, convenient way to keep your gut youthful-even after hard-to-digest meals. The powerful supplement uses a blend of 18 digestive enzymes, prebiotics, and probiotics to help break down all foods while promoting smoother digestion. Start small and mix up your nutrient sources—different probiotics offer different benefits, and variety is key for microbial diversity.
While gut aging is inevitable, your lifestyle habits ultimately determine whether it ages more quickly or slowly than your chronological age. Making healthy habits each day can reduce bloating and improve bowel movements within the first few weeks. They can also improve immune health and mood stability, leading to a strong connection between the gut and brain, resulting in a healthier physical and mental well-being. Just remember that your gut is in it for the long haul—treat it well each day, and it’ll keep you feeling energized and youthful for years to come.
The post Is Your Gut Aging Faster Than You? Doing These 5 Daily Habits May Help Reverse It appeared first on HUM Nutrition Blog.
]]>The post The Gut‑Energy Hack: Fixing Your Digestion Could Be the Secret to Beating Afternoon Slumps appeared first on HUM Nutrition Blog.
]]>That Midday Slump? Your Gut Might Be to Blame
You wake up, crush your to-do list, and feel unstoppable…until about 2 p.m., when your brain taps out and your body begs for a nap. Sound familiar?
While it’s easy to blame coffee withdrawals or calendar fatigue, the real culprit could be deeper—literally. Your gut plays a major role in how your body produces and uses energy throughout the day. In fact, research links healthy digestion and probiotics to better energy by improving nutrient absorption and lowering inflammation.
Ready for the glow-up? Let’s fix that slump from the inside out.
Your Gut-Energy Dream Team
Instead of reaching for a fourth coffee, support the root cause of your crash: your digestion. Our Flatter Me Fiber GLP‑1 Booster and Daily Cleanse are two clinically-backed formulas that tag team bloat, sluggish digestion, and nutrient absorption.
- Flatter Me Fiber works by doubling GLP-1 levels, a satiety hormone that curbs cravings and helps you feel full and focused longer.
- Uber Energy supports adrenal function, reducing stress and fatigue. This is a great supplement if you are looking for all-day energy without the jitters and the crash that other caffeinated products cause.
Together, they’re like your internal support squad, working behind the scenes so you can show up energized and unbothered.
So, Here are 5 Ways to Actually Beat the Slump
1. Start Smart: Fiber + Enzymes in the AM
Mix 4 tsp of Flatter Me Fiber GLP-1 Booster with 16 oz of water during your first meal. Whether you’re a smoothie girlie or avocado-toast loyalist, this gut-friendly prebiotic fiber helps curb those 3 p.m. snack attacks before they even hit.
Bonus: It comes in Strawberry Lemon and Pineapple Passion Fruit—we created both so you can pick your fave!
2. Reset with Daily Cleanse
Pop 2 Daily Cleanse capsules with or without food, morning or midday. The detoxifying ingredients help support your body’s natural ability to filter out toxins
3. Snack Like a Gut Health Queen
Don’t wait until you’re hangry. Opt for snacks that are blood-sugar friendly and gut-approved:
- Apple + almond butter + chia seeds = fiber, fat, and a steady burn
- Greek yogurt + berries + walnuts = probiotics, protein, and crunch
- Carrot sticks + hummus = savory and energizing
4. Move a Little. It Helps a Lot.
You don’t need a full sweat sesh. A 5–10 minute walk, a few standing stretches, or a casual dance break between calls can help regulate digestion and signal to your body that it’s still go-time.
5. Hydrate Like It’s Hot (Because It Is)
Even mild dehydration can tank your energy. Keep a refillable water bottle nearby, or mix in herbal tea, citrus slices, or a hydration powder if plain water isn’t hitting.
The Takeaway: You Don’t Need More Coffee. You Need a Gut Check.
Your gut isn’t just about digestion. It’s the backstage crew running the show when it comes to energy, focus, and even mood. When you support it with intentional supplements (hello again, Flatter Me Fiber + Uber Energy), smart snacks, and a little movement, you make that dreaded afternoon crash a thing of the past.
Gut-Energy Q’s, Answered
Q: Do I need both Flatter Me Fiber and Uber Energy?
A: Short answer: yes. They target different (but complementary) systems. Flatter Me Fiber supports digestion + satiety, while
Q: Are digestive enzymes really energy boosters?
A: They don’t replace caffeine, but they do support nutrient absorption, which directly impacts your energy levels.
Q: What if I don’t like the taste of Flatter Me Fiber?
A: Try blending it into a smoothie or mixing with flavored sparkling water—it’s a vibe!
The post The Gut‑Energy Hack: Fixing Your Digestion Could Be the Secret to Beating Afternoon Slumps appeared first on HUM Nutrition Blog.
]]>The post What Everyone Gets Wrong About Bloating (And How to Fix It) appeared first on HUM Nutrition Blog.
]]>The truth? Bloating isn’t always about what (or how much) you eat—it’s a combination of digestion, hormones, stress, and sometimes even the way you breathe. Let’s dig into some of the most common bloating misconceptions-and the simple strategies that can help.
Where Does Bloating Come From?
Bloating is a gastrointestinal (GI) condition common in individuals, usually as a result of trapped gas, fluid retention, and muscle tension in the abdomen. It can be caused by GI issues such as slow digestion, changes in diet, and swallowing too much air. However, lifestyle factors like lack of physical activity and stress can also play a part.
Misconceptions About Bloating
Bloating is Caused by Eating Too Much
It’s easy to assume that bloating comes from overeating, but portion size is rarely the main issue. While overeating can make your stomach feel stretched, bloating usually has more to do with what’s happening within your digestive system. Gas buildup, slowed digestion, fluid retention, or even hormonal changes can all leave your belly feeling swollen or tight. That’s why you might feel just as uncomfortable after a light salad (especially one loaded with fiber-rich veggies) as you do after a heavy meal.
Cutting Out Gluten or Dairy Is the Answer
One of the first ways many people attempt to treat their bloating is by eliminating certain ingredients from their diet. However, unless you have celiac disease, lactose intolerance, or a diagnosed sensitivity, cutting out gluten or dairy won’t solve your issue. In fact, removing these foods unnecessarily can deprive your gut of essential nutrients (like fiber) that support healthy digestion.
If You’re Bloated, You Must Be Constipated
Constipation occurs when stool moves too slowly through the digestive tract; the longer it lingers, the more pressure and gas can build up. As gastroenterologist and ATNS President, Dr. David Clarke, explains, “Certain bacteria metabolize intestinal contents into gases such as methane, which can put pressure on intestinal walls, causing a bloating sensation.” In other words, the longer stool sits in the colon, the more time bacteria have to ferment food, producing even more gas and making your belly feel swollen or tight. That said, bloating isn’t always about constipation—you can still feel puffy and uncomfortable even with regular bowel movements.
It’s Just a Digestive Issue
Bloating isn’t always about how you digest what’s on your plate—it’s often tied to hormonal shifts, stress, or even the meds you’re taking. Hormonal fluctuations—like those during PMS or ovulation—can trigger fluid retention and slow down the gut, leaving you feeling puffy even if your meals have been on point. Stress is another big player: when cortisol spikes, digestion slows, and gas or discomfort can feel more intense. On top of that, certain medications, from birth control to antidepressants, can alter hormones or fluid balance in ways that contribute to bloating. So while digestion plays a role, the root cause of bloating is often much more complex than food alone.
Carbonated Beverages Always Cause Bloating
Carbonated drinks often get blamed as one of the biggest bloating culprits; however, their effect on the body can vary from person to person. When you drink carbonated beverages, you’re also swallowing carbon dioxide, which, for some people, can make them feel full and gassy. (Some ingredients like artificial sweeteners and caffeine can also trigger bloating.) For others, they can sip on their sparkling beverages daily without a single issue. In fact, hydration—even from fizzy water—can sometimes help prevent bloating by keeping digestion moving smoothly. The key is noticing how your body reacts: if carbonation makes you feel puffy, cut back, but if it doesn’t bother you, there’s no need to ditch your LaCroix habit.
How to Reduce Bloating: Simple Strategies For Relief
Eat For Healthy Digestion
Start by slowing down your pace at the dinner table. Chewing each bite thoroughly and practicing other mindful eating tips helps reduce swallowed air (and overeating). Eating more mindfully not only prevents that overly full, bloated feeling, but it also gives your body time to register satiety. You can also focus on foods that naturally support digestion and minimize bloating, like zucchini, leafy greens, berries, and fermented options like yogurt or kefir. These choices are gentle on the gut, keep things moving, and provide nutrients that support overall digestive health.
Monitor Your Fiber Intake
Fiber can be your gut’s best friend, but eating too much too quickly can also backfire. If your diet lacks fiber, start gradually increasing your intake, aiming for a mix of soluble fiber (oats, apples, beans) and insoluble fiber (veggies, whole grains). This will keep your digestive system working properly and prevent bloating.
Hydrate (the Right Way)
Alongside a fiber-rich diet, staying hydrated is just as crucial for a healthy digestive system. Water keeps the digestive system moving, helping prevent constipation and the heavy, bloated feeling that comes with it. The U.S. National Academies of Sciences, Engineering, and Medicine recommendation for water intake is:
- 15.5 cups of fluids a day for men
- 11.5 cups of fluids a day for women
Move Your Body
Taking a little post-meal stroll can do wonders for your digestive system, helping food move more smoothly through your gut and reducing the chance of gas buildup. Doing yoga or stretching can also help push trapped gas along, relieving abdominal pressure and making you more comfortable.
Manage Stress & Hormones
Your mind and gut are deeply connected, so managing stress and hormones is needed to beat the bloat. Deep breathing exercises, meditation, or simply getting better sleep can reduce bloating overall. It can also be helpful to track your cycle so you can minimize hormone-related bloating during your period.
Incorporate a Few Supplements
Even if you’re doing all the right things, sometimes diet and lifestyle alone aren’t enough to tackle bloating- this is where natural supplements can give your digestive system the extra support it needs. HUMs Flatter Me contains 18 enzymes that help break down even the hard-to-digest foods, effectively reducing bloating in as little as 30 minutes. If you’re looking for more of a preventative solution that you can take daily, Daily Cleanse is your answer. The supplement supports your body’s natural detoxification pathways and promotes digestion, helping you feel lighter and less puffy. Clarke also recommends taking an enzyme medication that digests lactose for those who have an intolerance.
When to See a Doctor
Occasional bloating is normal, but if it’s constant, painful, or paired with red flags (i.e., weight loss, blood in the stool, severe cramps), it’s time to see a professional. Conditions like IBS, celiac disease, or endometriosis can mimic everyday bloating but should be diagnosed and treated by a medical professional.
The Takeaway on How to Reduce Bloating
It’s clear that bloating is much more than overeating or fizzy drinks. It’s a multidimensional issue tied to digestion, hormones, stress, and lifestyle. While it may be difficult to escape the discomfort of bloating entirely, making a few simple tweaks can help you feel light and energetic, no longer weighed down by fullness.
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]]>The post 7 Healthy Foods That Are Low-Key Amazing for Your Gut and Skin appeared first on HUM Nutrition Blog.
]]>Ahead, see what dietitians recommend to include in a balanced diet for gut and skin health—many of which might even be staples in your current rotation. Plus: easy-to-adopt tips and tricks to enjoy more of them, more often, for optimal benefits.
7 Healthy Foods for Your Gut and Skin
1. Salmon
You might already know that salmon’s a superfood for your skin. That’s largely credited to its omega-3 fatty acid content, which helps to reduce inflammation that affects gut and skin health alike, says Ali McGowan, MS, RD, LDN, a registered dietitian in the Boston area. “Salmon also contains zinc and glutamine: two nutrients that help repair the gut lining and keep your skin barrier strong,” she shares.
2. Sardines
Sardine girl summer might have hit its peak a few months back, but it’s worth keeping this oily fish in your rotation year-round. “Sardines are a powerhouse of omega-3 fatty acids and protein, including amino acids that help repair your gut lining and build collagen for your skin,” says McGowan.
Tip: Don’t love fish? It’s worth opting for fish oils like HUM’s OMG! Omega the Great. Some research suggests that concentrated fish oil yields comparable benefits to fish consumption.
3. Avocados
Rich in healthy fats, fiber, and micronutrients, avocados are a nutritional powerhouse that earns their rightful place in any balanced diet for gut health and skin. According to Dani Dominguez, MS, RDN, a registered dietitian, certified pet nutritionist, and founder of SunBright Wellness, monounsaturated fats help lock in moisture to keep skin soft and hydrated. “They also assist your body with absorbing skin-supportive nutrients like vitamins A, D, and K to promote skin repair and maintenance,” she continues.
Meanwhile, vitamins C and E can help reduce oxidative stress and support a healthy immune response, which in turn supports gut health. Plus, their fiber content promotes healthy gut bacteria and digestive function.
Tip: Dominguez suggests leaning into the inherent diversity of avocados—though, of course, you can always stick to your beloved avocado toast as you please. To get more creative, she recommends mashing them into guacamole, adding them to sandwiches or smoothies, and topping them on salads or grain bowls. For a healthy glow from within, she particularly recommends pairing avocado slices with tomatoes and olive oil as a snack or side.
4. Blueberries
Since blueberries have antioxidant and anti-inflammatory properties, they can help curb key drivers of skin aging and some digestive conditions, says Dominguez. “The fiber and vitamin C in blueberries support immune function and digestive health, keeping the gut balanced,” she adds. She suggests aiming to eat a cup of these sweet yet tart berries per day for optimal benefits.
5. Strawberries
Similar to blueberries, strawberries also make the cut as one of the best fruits for gut and skin health. “Strawberries are high in vitamin C and polyphenols that protect your skin from everyday damage caused by things like sun exposure and pollution,” McGowan explains. They’re also a good source of fiber, which feeds good gut bacteria and ultimately supports healthy digestion and skin health, to boot.
6. Chia Seeds
By now, you know that it’s worth loading up on omega-3s and fiber for your balanced diet to supercharge the health of your gut and skin. Chia seeds are small-but-mighty, plant-based heavy hitters that offer a solid dose of both nutrients. “This combo supports a healthy microbiome and gives skin a natural glow,” McGowan shares.
Tip: To easily incorporate these into your meals and snacks, McGowan suggests scooping a serving into smoothies, yogurt, or overnight oats.
P.S. Since the majority of Americans lack adequate fiber in their diets, chances are you’d benefit from boosting your intake from diverse sources. HUM’s Flatter Me Fiber doesn’t only provide a whopping 10 grams of prebiotic fiber in a 4-teaspoon serving, making a major dent in the recommended 25 grams of the nutrient for women and 38 grams for men; it’s also formulated to double GLP-1 levels, curb cravings, and promote digestive regularity.
7. Extra Virgin Olive Oil
Both dietitians highly recommend including EVOO in your diet, which won’t only support your gut and skin but also help decrease the risk of everything from chronic metabolic issues and obesity to cognitive decline to even certain cancers. “Extra virgin olive oil is packed with polyphenols (powerful plant compounds) and oleic acid (a healthy fat), both of which support a healthy gut lining and boost the good bacteria in your digestive tract,” McGowan explains. Per Dominguez, dietary EVOO may even help support collagen synthesis.
Tip: To keep antioxidants intact, McGowan advises using EVOO as a finishing touch on salads, roasted veggies, or whole grains.
The Takeaway
When you’re good to your gut, you’re likely to see the results pay off not only in terms of digestive health and function but also in the health and look of your skin. While the RD-approved foods on this list can inch you closer to these wellness goals, the truth is that a balanced diet—rich in fresh, whole foods and diverse nutrients—remains the gold standard to support your well-being at large from the inside out.
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]]>The post Constipated While Traveling? Smooth Poop Travel Hacks Exclusively Here appeared first on HUM Nutrition Blog.
]]>It may not fit nicely into an Italian summer fantasy, but traveler’s constipation is an unfortunate reality, regardless of your destination. Why, exactly (you ask dramatically into the void)? Well, it simply boils down to a few simple factors like changes in routine and diet. And even though we may not like to talk about it, it’s incredibly common for your digestive system to go haywire on vacation. The good news is, there are some steps you can take to ease any discomfort, so you can get back to enjoying your OOO.
Ready to send bloat and constipation packing? Here’s how to get things moving during your next trip.
Why Travel Messes With Your Poop Schedule
Often called “traveler’s constipation” or “vacation constipation,” these terms refer to feeling backed up and having more infrequent bowel movements when you’re on a trip. Simply put, this experience is often triggered by changes in routine, says Alison Richman, MD, RDN, a product innovation and education manager for HUM. These routine disrupters include: differing dietary habits (often lower in fiber and hydration), sleep patterns (which has an impact on digestion), and your poop schedule itself (you know, that time when you regularly find yourself using the restroom).
Smooth Poop Travel Hacks (Top Tips)
While traveler’s constipation may be incredibly common, that doesn’t mean it’s unavoidable. Try some of these expert-backed tips to keep things running smoothly.
- Hydrate Like You Mean It
When in doubt, hydration is key. Dr. Richman recommends bringing an easy-to-transport, reusable water bottle with you during your travels, and aiming to drink at least half your body weight in ounces worth of water. “Also consider bringing your favorite electrolyte or way to flavor water so you’re more likely to sip throughout the day and hit your hydration goals continuously,” she says. Plus, this saves you money and helps minimize plastic use, as there are many places you can refill your water bottle.
- Move Your Body (Even in the Airport Terminal)
Bottom line: Moving your body helps support your digestion and keep things regular. “I love movement, so the last thing I want to do is sit at the gate just to sit on the flight,” says Dr. Richman. “Instead, I like to throw in my AirPods, listen to my favorite podcast, and walk throughout the terminal to get my steps in, but also support my digestion.” In addition to staying active during long travel days, you might also consider adding a morning walk to your travel itinerary — just to ensure you’re getting a minimum amount of daily, supportive movement.
- Stick (Roughly) to Your Routine
As mentioned, deviations from your regular diet and exercise routine can wreak havoc on your digestion. While sticking to your usual schedule may not be doable on vacation, Dr. Richman says it helps to roughly give your body what it’s used to. For instance: “Try to sleep a similar amount of hours as you normally would, even if the sleep and wake time looks different,” she says. As for nutrition, try not to skip breakfast (even if it’s just a yogurt or oatmeal cup), since starting your day off with food can help stimulate movement throughout your GI tract — also, if possible, aim to eat every four hours or so, to keep your digestion happy. Richman also suggests filling up your water bottle in the morning and sipping it throughout the course of the day.
- Pack Smart Snacks (aka Fiber-Rich Foods)
Chances are, you’ll likely eat different foods than you’re accustomed to while on vacation — while that can be incredibly fun, it can also back you up. Here’s where fiber is your best friend, and Richman suggests seeking out or even packing some fiber-rich snacks. That means things like pre-packaged overnight oats, berries, fruits (like kiwis), or chickpea snacks.
- Limit the Constipating Culprits (Cheese, booze, etc.)
While we love enjoying the glorious varieties of carbs from all over the globe — crusty baguettes, handmade pasta, and so much more — a day full of carbohydrates without many plants can contribute to travel constipation. Richman suggests balancing all of your meals with fruits and veggies, along with nuts and seeds to help things stay on track.
- Your Secret Weapon: Flatter Me Fiber by HUM
For a true digestion insurance policy, pack HUM’s Flatter Me® Fiber. “ A 10 gram serving (4 teaspoons) can help you feel fuller, and after 4 hours, it boosts GLP-1 production by up to twice the normal amount, supporting healthy weight management,” says Richman. “With daily use, it promotes regularity and provides ongoing digestive support. We suggest using it daily for a few days before travel to help get your digestion moving beforehand — remember it’s best to get ahead of it rather than try to play catch up!”
Constipation While Traveling FAQs
- “Is it normal to get constipated every time I fly?”
It’s incredibly common, since many people find their bowel movements to be thrown off by travel, says Richman. “Rather than stressing, think about the ways you can support your body with the basics, like hydration, fiber-rich snacks, movement,” says Richman, “and you can use supplements like Flatter Me® Fiber, or magensium citrate glycinate for some extra help.”
- “How fast does Flatter Me Fiber work?”
For the best results, Richman suggests taking Flatter Me Fiber consistently and preventatively (think: a couple days prior to your trip). From there, she suggests taking the supplement with a meal, and within 30 minutes you should feel less bloated.
- “Can I take Flatter Me daily or just when I travel?”
You can certainly take it daily — in fact, it’s most effective that way. That said, you can also just incorporate it into your diet when you know fiber intake is going to be low, such as while traveling.
- “What’s the best time to take it before or during a trip?”
Again, while it can be helpful on the day of, Richman highly recommends taking Flatter Me Fiber a few days prior to your trip for prime efficacy.
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]]>The post No-Bloat Breakfasts Perfect for Summer appeared first on HUM Nutrition Blog.
]]>The way you start your mornings can set the scene for the rest of the day. Opting for more nutritious and healthy breakfast ideas as opposed to sugary, carb-heavy go-tos like bagels, toast, waffles, and so on can help you feel more awake, energized, and can even keep bloating at bay.
“When it comes to beating the bloat, the key is to focus on foods that are naturally easy to digest, provide steady energy, and support your gut, not stress it,” says Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT.
Food triggers that lead to bloating can vary from person to person, so finding the best no-bloat breakfasts for you can take some trial and error. But starting with a balanced meal containing foods like eggs, fruit, veggies, and even oats can help set you up for success and avoid uncomfortable puffiness and bloating.
In this article, we explore breakfasts for bloating relief. Read on for more ideas and insights.
Healthy Breakfast Ideas That Won’t Trigger Bloating
Eggs: Some people with egg sensitivity might bloat if they add this common breakfast food to their plate. However, Bianchini says the complete protein is easy to digest for most people and a super versatile breakfast choice. “Scrambled, hard-boiled, or poached eggs can keep you satisfied without leaving you feeling heavy.”
Chicken Sausage: While a lot of the popular breakfast meats can lead to bloating, Bianchini says chicken sausage is a great alternative to its greasy counterparts. “Just make sure to look for a brand that is low in sodium, does not contain nitrates, and is free from fillers, preservatives, and added sugars, as these can all increase the potential for bloating.”
Fruit: Some fruit can also help ward off bloat and be added to your breakfast plate for added nutrients (and something sweet!). “Berries are rich in anthocyanins and prebiotic polyphenols, which have been shown to help reduce inflammation, a common trigger of puffiness,” says Jenna Volpe, RDN, LD, CLT of Whole-istic Living. “Berries are also generally low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), so they’re less likely to trigger bloat compared to most other types of fruit.” Some other fruit for breakfast options include pineapple, which Volpe says is a low FODMAP fruit that contains bromelain, an enzyme that supports natural digestion.
Veggies: When in doubt, vegetables are always a great, go-to healthy breakfast idea that won’t cause bloating. Bianchini says to add more veggies like spinach, zucchini, or tomatoes to your plate as these are packed with fiber and antioxidants, plus they contain a lot of water, which can also help reduce bloating.
Oats: If you want more carbs in the morning, Bianchini recommends eating oats for breakfast, since they’re a great fiber source and typically don’t lead to bloating either. As a tip, she recommends adding a scoop of vegan protein powder or collagen to your oatmeal to help balance blood sugar and minimize bloating induced by potential carb overload.
Greek Yogurt & Cottage Cheese: “Greek yogurt and cottage cheese are great breakfast options that are high in protein and contain probiotics, which are beneficial for gut health and help prevent bloating,” says Bianchini. With that said, these healthy breakfast ideas are also prone to added sugars and artificial sweeteners, so she recommended reading the label closely to ensure you select the plain flavor. For added nutritional value, add fruit and chia seeds for more fiber.
FAQs on Bloating Relief
What Breakfast Foods Make You Bloat?
Sadly, lots of the breakfast foods we know and love can cause bloating and aren’t actually a nutritious way to start off our day. Bianchini says some of the biggest culprits include pancakes, waffles, French toast, muffins, and croissants because they are “all heavy in refined carbohydrates and sugars, which can spike blood sugar, cause water retention, and slow digestion.”
Breakfast cereals (including those that claim to be “healthy”) are also typically loaded with added sugars and don’t have an adequate amount of fiber to provide the body with the nutrients it needs to stabilize blood sugar spikes and crashes and keep bloating at bay. Similarly, highly processed breakfast bars are usually loaded with hidden sugars and, according to Bianchini, super tough on the digestive system.
The greasy and fried breakfast foods we know and love to order at a local diner are also no-nos if you’re trying to reduce bloating. “High-fat, fried foods like bacon, hash browns, or even certain breakfast sandwiches are filled with sodium and unhealthy fats, which can slow down digestion and leave you feeling heavy and bloated,” says Bianchini.
Volpe also says to be wary of FODMAP foods such as whole wheat bread, regular milk and cream, and even seasonings like garlic and onions, which are commonly used in savory breakfasts like omelets and everything bagel seasoning. “Some of the most common types of bloat-causing breakfast foods are high FODMAP foods,” she notes.
Is It Better to Eat Hot or Cold Food?
When it comes to food temperature, Bianchini says it’s not so much about hot vs. cold and is instead important to look at the quality of ingredients and how your body feels when consuming them. “In summertime, many people prefer cooler over warmer foods due to the hot weather,” she notes. “However, some people find warm foods easier to digest, especially first thing in the morning, because warmth naturally helps stimulate digestion and feels more grounding.”
With that said, she notes that you can absolutely eat a cold breakfast—such as Greek yogurt with berries, a protein smoothie, or overnight oats—and feel great (and less bloated), so long as you choose low-sugar and nutrient-rich options. “It’s more important to prioritize balanced meals rich in protein, healthy fats, fiber, and complex carbs than it is to worry about the temperature of your meal.” When experimenting with hot vs. cold breakfast ideas, tune into your body and pay attention to how your gut responds to your diet.
The Takeaway on Bloating Relief Breakfasts
In addition to choosing healthy breakfast ideas to reduce the risk of bloating, Volpe recommends tuning into your food habits, especially if you’re someone who eats fast. “The more we slow down to eat mindfully and chew our food regularly—regardless of what we are eating—the less likely we are to experience bloating,” she notes. “That’s because chewing helps reduce the likelihood of undigested food particles reaching our intestines and fermenting.” Slowing down while eating can also stimulate the cephalic phase of digestion, which Volpe notes can increase digestive sufficiency.
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]]>The post Bloated? A Duo That May Help: Why Navel Pulling is Trending and Flatter Me Is In appeared first on HUM Nutrition Blog.
]]>Let’s explore navel pulling, why you might want to avoid it, and why HUM Nutrition has the only solution you need for a happier digestive system.
What Is Navel Pulling, and Where Did It Come From?
“Navel oil pulling, traditionally called Nabhi chikitsa, is an Ayurvedic practice of gently pouring warmed oil into the navel,” explains Ayurvedic Practitioner Amy Landry. “Ideally, the oil is left for a few minutes (a perfect opportunity to take a moment to rest!) to penetrate more effectively. Then, the oil is gently massaged around the navel and the abdomen.”
“Castor oil is an accessible and commonly used oil for the technique that holds many advantages,” Landry says. “Notably, this practice—when performed with castor oil—is believed to nourish and hydrate the digestive system and improve overall digestive function. As a result, the body is more effectively able to remove waste and toxins (called “Ama” in Ayurveda).”
However, while castor oil is known traditionally for its laxative properties, it’s most effective when taken orally (not rubbed into the skin). The idea of absorbing oil through the belly button to relieve digestive issues, constipation, or bloating may sound a bit far-fetched, and the truth is, there’s no scientific evidence supporting the effectiveness of absorbing oil through the navel.
Why You Might Want to Ditch Navel Pulling for Bloating Relief
Let’s be real: bloating is extremely uncomfortable, and most will try just about anything to get rid of it. But when it comes to navel pulling, the benefits are more anecdotal than evidence-based. It might feel relaxing, but there’s no solid proof that it actually reduces bloating or improves digestion.
On the other hand, HUM’s Flatter Me is a supplement designed specifically to support digestion and reduce bloating, using ingredients that are backed by research. It contains a blend of 18 full-spectrum digestive enzymes along with ginger, fennel seed, and peppermint—all known to promote smoother digestion and reduce that uncomfortable, puffy feeling after meals.
Unlike navel pulling, Flatter Me is more than just a wellness gimmick—it’s scientifically designed to help your body actually break down food more efficiently, preventing the gas, sluggishness, and distention that often come with a heavy meal or even certain healthy foods.
While trends like navel pulling may have roots in ancient healing traditions, they’re just that—trends. When it comes to modern-day bloating, what your body really needs is a supplement that works with your body’s natural digestive processes.
HUM’s Flatter Me takes the guesswork out of gut health and replaces it with creative, effective ingredients your body can use. So, instead of pulling castor oil out of your cabinet, reach for a Flatter Me capsule with your next meal. Your stomach—and your digestive health—will thank you.
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