Seven Strategies to Reduce Afternoon Bloating

If you start your day one dress size and end it another, then this article is for you. Afternoon bloating can be a frustrating gut symptom, especially when you’re trying to focus in a busy office or want to look and feel your best during the day. The good news is that a few simple changes to your daily routine can make a big difference. Here are seven practical strategies to reduce afternoon bloating (especially if you work in an office):

1. Start with Breakfast & Eat Regular Meals Throughout the Day

Skipping breakfast or going too long between meals can trigger bloating and digestive discomfort later in the day. Your gut thrives on consistency, so try to eat every 3–4 hours. This helps keep your digestion moving smoothly and stops you from overloading your digestive system with big meals later in the day.

Choose a gut-friendly breakfast option like:

• A small bowl of rolled oats with lactose-free milk and blueberries
• Scrambled eggs with pan-fried spinach on wheat or spelt sourdough bread or white gluten-free toast
• Chocolate chia pudding with lactose free yoghurt and sliced banana (just yellow – not too ripe) or a few strawberries

2. Go Easy on the Caffeine

We get it — coffee is life, especially during that 3 p.m. slump. But caffeine is a gut irritant and for some people, too much caffeine can lead to cramping, excess gas and bloating, or urgent bathroom trips.

Try limiting yourself to one or two cups per day (or try decaf), and avoid high-FODMAP additives like regular milk or syrups made with high FODMAP sweeteners. Check out our guide on choosing low FODMAP coffee for more info.

If you’re sensitive, switch to low-caffeine teas like peppermint or ginger, which can also help soothe the digestive system.

3. Don’t Avoid the Bathroom When You Need to Go

It might feel awkward ducking out of a meeting or walking past your co-workers for the third time today, but holding in a bowel movement can lead to trapped gas and bloating. It also disrupts your body’s natural rhythms and can worsen gut symptoms over time.

Give yourself permission to respond to your body’s cues — your comfort really is more important than office etiquette.

If you are worried about awkward toilet smells then grab a scented toilet spray, like Poo Pourri, that you can keep discreetly in your bag and use when you go.

4. Stay Hydrated

Dehydration slows down digestion and can contribute to constipation, which leads to bloating. Stay hydrated throughout the day and avoid chugging large amounts of fluid at once (frequent sips are best).

To make it easier:

• Keep a water bottle at your desk
• Add slices of lemon or cucumber for flavour
• Set reminders to sip regularly

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5. Choose Bloat-Friendly Clothing

Tight waistbands, restrictive shapewear, or underwear that digs in can activate the nerves that surround the gut, making bloating feel much worse. Restrictive clothing can also disrupt your body’s ability to move food and gas through your digestive system efficiently which can make bloating worse.

When possible, opt for clothing with stretch, soft fabrics, and a comfortable fit around your belly. Not only will you feel better, but your digestive system will have the space it needs to do its job properly without the nerves becoming overstimulated.

6. Move Your Body

After lunch, it can be tempting to stay planted at your desk, but getting up and moving, even for just 5 to 10 minutes, can work wonders for your digestion.

A short walk around the office or outside helps stimulate the muscles in your gut, encouraging gas to move through and reducing that bloated feeling. Bonus: It can also improve your energy and mental clarity for the rest of the afternoon.

7. Improve Your Posture

When you’re hunched over your keyboard or slouching in your chair, your digestive system can get compressed — which can slow down digestion and contribute to bloating and discomfort.

Sit upright with your feet flat on the floor, shoulders relaxed, and back supported. Try standing or using a sit-stand desk for part of your day, or set a timer to remind yourself to stretch and adjust your posture every hour.

Final Thoughts

Bloating can be one of the more frustrating symptoms of Irritable Bowel Syndrome, especially when you’re stuck at a desk or just want to feel comfortable. Remember that small, consistent changes, like staying hydrated, moving more, dressing comfortably, and eating regularly, can go a long way in keeping your gut calm and happy. Try implementing one or two of these strategies at a time and see what works best for you. You’ve got this!