When Endo Bloat Hits: What I Actually Do to Feel Better💆‍♀️

Finding calm in nature 🌿 — gentle movement, mindful breath, and the power of community to help reset both body and mind.

Endometriosis bloating can show up out of nowhere and feel so intense it’s hard to even button your pants — or be out in public without worrying someone might ask if you’re pregnant. (It happened to me at an amusement park once. A worker told me I couldn’t ride because I looked pregnant. I wasn’t — I was just severely bloated. It was humiliating.)

If you’ve ever felt that sudden endo bloat hit — tight, uncomfortable, and unfair — here’s what I personally do in the moment and daily to help calm things down.

My Go-To Bloat Relief Ritual (It Actually Helps)

When I feel bloated, here’s my go-to routine that I try to follow as soon as symptoms start:

1. Lie down somewhere quietI usually lie flat on my back to relax and stop putting pressure on my abdomen.

2. Abdominal self-massage (with or without oil)I gently massage my belly in slow, circular motions — going clockwise. I usually use coconut oil, but I’ve also done it dry when I didn’t have anything or used lotion in a pinch. I do this for about 5 minutes, slowly.

3. Deep breathing- take deep belly breaths during the massage to help my nervous system calm down.

4. Heating pad-After the massage, I add a heating pad over my belly for warmth and comfort.

   
   

What I Take to Support My Gut + Digestion

Supplements that support digestion have made a huge difference for me — especially when I take them consistently. Here’s what I use:

• HUM Gut Instinct – daily probiotic to support gut balance

• HUM Flatter Me Extra – I take this before eating to help reduce bloating from meals

Both help me feel more comfortable and keep things moving.

Simple Soothers I Use Alongside My Routine

These small things make a big difference when I’m bloated or just feel “off”:

• Warm water with lemon – helps digestion and calms my stomach

• Ginger or dandelion root tea – both are great for bloating and inflammation

• Wearing loose, comfortable clothing – no waistbands digging in

• Staying still and resting – especially after meals

  
  

Bloating & Flare-Up Triggers (That I’ve Noticed)

Some of these might be familiar to you too — or you might have your own. Either way, knowing your triggers can help reduce the frequency and severity of bloating.

Here’s what commonly sets mine off:

• Carbonated drinks

• Tight clothing (especially jeans or anything with pressure on the waist)

• Hormonal shifts

• Stress and overstimulation

• Eating too fast or while distracted

• Lack of sleep

• High-sodium or ultra-processed foods

  
  

Final Thoughts

Endo bloat is more than just a little discomfort — it can affect how you feel physically and emotionally. It’s embarrassing, it’s painful, and it’s unpredictable. But knowing what helps you can make it feel more manageable.

For me, slowing down, massaging with coconut oil, breathing, and supporting my gut with the right supplements has helped me feel more in control — even when symptoms flare without warning.

You deserve comfort, even in the middle of a flare. I hope some of these tips help you feel a little more at home in your body today. ❤️

Healing happens in the quiet moments. You’re doing better than you think.