How to Stop Bloating on a GLP-1 Diet (+A Quick Fix for Worst Case Scenarios)
- Jennifer Hardy
- May 23
- 4 min read
If you’re riding the GLP-1 wave and wondering why your stomach feels like a balloon animal, you’re not alone. Bloating is one of the most common complaints—and luckily, it’s one you can do something about. The key to stopping bloating is breaking some old habits and introducing some new solutions as your gut bacteria work to adapt.
This guide breaks down everyday habits that secretly make it worse and swaps them out for smarter ones. Plus, we'll give you the must-have bloating kit that can save you from a painful few hours or eliminate the risk.
Whether you’re new to GLP-1s like semaglutide or tirzepatide or just tired of the bloat battle, here’s how to stop bloating and feel lighter, faster.
What Is Causing Bloating from Semaglutide or Tirzepatide?
I had one night of bloat where I felt like Violet Beauregarde from Charlie and the Chocolate Factory. This was my fifth month on Tirezepatide, and I had escaped with few side effects (though I was very prepared when I started).
Bloating on GLP-1s usually comes down to one thing: everything’s just moving slower. These meds delay how fast your stomach empties, which can leave food sitting around longer than usual.
At the same time, extended food retention promotes fermentation by gut bacteria, producing gas (hydrogen, methane) that exacerbates bloating. If you end up constipated, that backup of gas is going to have an additional impact.
Plus, GLP-1 is just one of several gut hormones. Chaos is ensuing while they all try to figure out why so much is changing in the gut environment. That's why bloating is most common in the first eight weeks of treatment.
It’s not just what you’re eating, it’s how your whole digestive system is adjusting.
5 Things to Do to Stop Bloating from Happening on GLP-1s
You might not think about how your daily activities and habits could make you more prone to bloating. Here are five things that could be leading you toward the inflating pain of bloat.
Chugging water (and using straws)
Gulping and sipping through a straw both bring in extra air, which gets trapped in your gut. Sip water slowly and ditch the straw to reduce that gassy, bloated feeling.
Eating too fast
Shoveling food in invites bloating. Slow down, chew thoroughly, and try using smaller bites. Speed eating equals swallowed air and discomfort.
Overdoing high-sulfur foods
Eggs, broccoli, onions, and protein shakes can trigger sulfur burps and bloat. Mix in lower-sulfur protein options like chicken, tofu, or quinoa to balance things out.
Lying down after meals
This stalls digestion and makes that full feeling worse. A short, easy walk helps move food through your system and eases the bloat. Don't eat right before bed, either.
Chewing gum
Constant gum chewing leads to swallowing air, which can build up quickly. If you're bloated, skip the minty fix and try a digestive tea or lozenge instead.
The Ultimate No-Bloat Kit for GLP-1 Users
Based on research and my experience losing 80 pounds on tirzepatide, here's what I recommend having with you at all times.
Digestive Enzyme
Take a digestive enzyme before your biggest meal of the day to help break down fats, carbs, and proteins. Your slowed-down stomach needs the backup. This one made the biggest difference for me early on.
And before you ask, "Will a digestive enzyme speed up the very process the GLP-1 is slowing down?" No, it won't. But it will keep the gas from growing to hot-air balloon level.
Probiotic
Use daily, not just when you're bloated. It helps balance gut bacteria and reduces gas buildup over time. Think of it as preventative care, not a quick fix.
We Recommend Physician's Choice Combo Pack
GasX
Use after a meal if you’re already feeling pressure, bloating, or those bubble-in-your-gut rumbles. GasX breaks up gas fast—good for those "oops, that meal didn’t sit right" moments.
TUMS
Take after meals when heartburn or sour stomach hits. Look for the TUMS Ultra Strength. Also helpful if you're sensitive to higher protein meals. Keep it in your bag for sudden bloat relief.
Peppermint Tea
Sip after meals to soothe the gut and ease cramping or gas. It’s natural, gentle, and actually helps things move without causing chaos. Yogi Stomach Ease is my go-to tea for post-meal bloat and belly issues.
Water Bottle
Keep it with you always, but sip, don’t chug. Staying hydrated helps digestion, especially with higher fiber or protein. I use the HYDRO CELL to avoid the temptation of a straw, which just means more air going into my belly. Add electrolytes if you’re feeling sluggish or puffy.
Bad Bloating That Won't Quit?
The night I had my Violet Beauregarde bloating, the only thing I could do to stop the pressing pain was my go-to heartburn solution when all else fails. I discovered it one night when I was out of TUMS and my heartburn was brutal.
Scoop about half a teaspoon of baking soda (not baking powder) into one cup of warm water. Drink it all in one chug. Baking soda works by neutralizing excess stomach acid, which can help relieve bloating, gas, and that overfull feeling. It creates a chemical reaction in your stomach that releases carbon dioxide—yes, a burp (or many) is likely—and that can ease pressure fast.
Use it sparingly and only after meals when you're really uncomfortable. Too much can mess with your electrolyte balance or raise your blood pressure, so think of it as your “in case of emergency” fix, not a daily habit.
There's a self-massage called the "I LOVE U" technique to help gassy, bloating pain and stimulate the colon at the same time. Here's the video I found that helped me move things along.
Final Advice to Stop Bloating on a GLP-1 Diet
While there is no foolproof way to stop bloating on a GLP-1 diet, you can help figure out which foods trigger side effects. Keep a food journal; nothing fancy, just a list of what you ate each day and then how you felt 6, 12, and 24 hours later. I did this and noticed my favorite cheddar cracker, even in small servings, was causing horrible sulfur burps.
I hope my research and experience as Violet Buearegarde help you find a golden ticket to limit the bloating from your GLP-1 dose.
