Helpful Tips For Healing Sesamoid Injuries. Here’s What Worked For Me.

No foot injury is a good injury, but a Sesamoid Injury can be one of the worst! It has one of the longest recovery timelines and often people never recover properly. Here’s my story on dealing with a painful Sesamoid Injury and helpful tips that worked for me. This is based off of my own personal experience and is not medical advice. As always, check with your doctor before making any health changes. I hope this post serves you in having healthy feet and living an active life.

Sesamoid Injury

Sesamoid Injury

Did this post HELP you in healing??? Consider donating to support this work

Hurt Foot Fitness Program

Strong Body Program

Hurt Foot Workout Videos

In this post, I share my story in dealing with a painful, frustrating Sesamoid Injury and share suggestions that helped me heal. PLEASE ALSO READ: Sesamoid Injury Recovery Update 2017 for more insight and guidance to help in your healing!! 

My Story On How I got a Sesamoid Injury

I was a dancer and athlete my entire life. I majored in Dance at UCDavis and taught fitness throughout highschool and college. I was always moving with no serious injuries or anything that sidelined me for longer than a few days. I never had foot pain or foot problems. Then at age 31, one day I noticed the ball of my foot hurt. I thought it was strange and decided to foam roll my foot on a golf ball to try and work out the kinks (because typically foam rolling the feet always helps!). The next day, I couldn’t walk. The ball of my foot felt hot, painful, and swollen. I had no idea what had happened, but I knew it wasn’t good. I went to the doctor and they told me I had a Sesamoid Injury. The first doctor I saw advised me to wait on getting an xray, they said I had only bruised my Sesamoid. I was put in a boot and told to lay off of my foot. Three months later, I had no progress, so I decided to get an xray. The xray showed an “oncult” fracture in my medial sesamoid.  I followed the same steps: lay off the Sesamoid as much as possible. Six months later, a physical therapist told me to start doing barefoot exercises to help with the pain. I followed this plan, thinking it was helping, but it was only causing inflammation. It wasn’t until 8 months into the injury I found a doctor that really understood Sesamoid Injuries. She put me in stiff shoes with a orthotic custom fit for my foot (and with a cut out for my sesamoid). Within weeks, I had made incredible progress and wasn’t experiencing pain. From there, I started working with a Physical Therapist at San Francisco Crossfit, who knew how to help people heal from Sesamoid Injuries. We did conditioning workouts to help me strengthen all of the areas around my foot without putting pressure on the injury. This was incredibly valuable in helping me return to movement and restore my body. Once the foot was pain free, we gradually started to introduce loading the big toe joint and bending the foot into workouts. A year later, I am 98% pain free in my foot. I haven’t returned to wearing high heels or running, but I am confident within time I will be able to mindfully try both. One of the hardest things for me in this process was the lack of information on healing Sesamoid Injury. If you google Sesamoid Injury, the results are so disheartening and traumatizing. Hence the motivation to write this post and share my story with you. If you are dealing with a Sesamoid Injury, I hope the below gives you insight and helps you along your healing journey. First let’s talk about Sesamoids and understand the important role they play in the body.

In this video I share my experience in dealing with a Sesamoid Injury and healing suggestions that worked for me

Sesamoid Foot Injury. Here’s What Worked for Me In Healing.

What the heck are sesamoids?

A sesamoid is a bone embedded in a tendon. Sesamoids are found in several joints in the body. In the normal foot, the sesamoids are two jelly bean-sized bones located in the ball of the foot, beneath the big toe joint. The sesamoids act as a pulley for tendons, their primary function is to help raise and lower the big toe with each step (allowing you to push off your foot when you walk, run, dance, or jump).  The sesamoids also serve as a weight bearing surface for the first metatarsal bone (the long bone connected to the big toe), absorbing the weight placed on the ball of the foot when walking, running and jumping.

Sesamoid injuries can involve the bones, tendons and/or surrounding tissue in the joint. They are common with activities requiring increased pressure on the ball of the foot, like running, basketball, football, golf, tennis and ballet. People with high arches or flexible feet are at risk for developing sesamoid problems. High-heeled shoes can also be a contributing factor.

Lucky for me, I did ALL of the above before my injury: running, dancing, jumping, and high heel shoe wearing with high arches and flexible feet. I was a prime candidate for a Sesamoid Injury. 

What are the symptoms of a Sesamoid Injury?

  • Pain is focused under the big toe on the ball of the foot. With sesamoiditis, pain may develop gradually, whereas with a fracture, the pain will be immediate. For me, I literally couldn’t walk with my injury. It was too painful.
  • Swelling and bruising may or may not be present.
  • There may be difficulty and pain when bending and straightening the big toe.

Sesamoid Injury Healing Suggestions

Because the sesamoid bones are weight bearing, they are incredibly tough to heal. We are always using our feet, and the only break they get to repair & heal is while we sleep. But DONT get discouraged! You can heal from a Sesamoid Injury! You just have to be patient, smart, and have the right team of professionals to work with. I have found some ways to help in healing from a Sesamoid Injury and want to share them with you. But first, before we get into what has worked and is currently working for me, you should know a few things:

I am not a doctor. This is all based on my personal experience and research. Please LISTEN to your body, do your own research and investigating. These are just tips that will hopefully give you some insight and healing.

To completely heal, you MUST be diligent and take healing seriously the entire time. You have to become more stubborn than the injury itself.

A few thoughts on healing Sesamoid Injury based off my personal story:

Initial stage of Healing a Sesamoid Injury:

  1. Find a REAL doctor who knows about Sesamoid injuries. Since the Sesamoid Injury is a rare injury, many doctors dont know how to properly treat it. I was asked several times by physical therapy clinics how to SPELL Sesamoid (not a good sign!)! Many people havent heard of Sesamoid Injuries and if they have, dont have the right experience to work with you. Make sure the professionals you choose have had success helping patients in coming back from Sesamoid injuries. I wasted a lot of time with the wrong doctors and bad medical advice. It made my recovery a much longer process.
  2. OFFLOAD. You have to get off the Sesamoid Injury as much as possible to get it to heal. Keep your foot stiff and immobile. Use a boot and try not to walk or bend the foot. I know if you are active, this can feel like a death sentence. But just DO IT. Use my Hurt Foot Workouts to help you keep your body and mind moving while you give your foot a break. 
  3. Never walk barefoot. I had a pair of shoes for home and a pair of shoes for outside of the home. You don’t want to be walking around barefoot and putting pressure on the Sesamoid Injury (or running the risk of bending your foot – which causes pain).
  4. Use cut out orthotics that allow the Sesamoid bone to float. 
  5. Focus getting the inflammation down. I took daily epsom salt baths and used supplements like Arnica . I include my full list of food supplements in My Hurt Foot Fitness Program. 
  6. All exercise should not use your foot. Again, I included all of the safe exercises, workouts and routines in My Hurt Foot Fitness Program. It can be done safely while you heal. 

Coming back into movement after a Sesamoid Injury 

  1. Start physical therapy ASAP. This has helped me tremendously. There is no way I would have made the progress I have without it.
  2. Find a supportive shoe with a wide toe box. I used the Altra Running shoesI bought 3 pairs (one to wear at home, outside, and travel). I’ve heard some Sesamoid Injury folks respond well to the Hoka shoes, but these didnt work for me. 
  3. Once the injury is stabilized & under control enough to move a bit, get into the pool. It brings down inflammation, increases circulation which flushes out the sesamoid area, helps with range of motion and you feel amazing. Just be super careful when you push off the wall, or do no walls to not place the injury at risk. I swim 30 minutes about 3-4 times a week.
  4. For me, spinning/indoor cycling was a great workout that didnt place excess pressure on my foot. The stiff sole of the cycling cleat kept my foot and big toe joint from bending. My good foot doctor even told me that the spin cleat was ideal to protect my toe! I put a J pad cushion in the cleat to help offload the sesamoid even more. But again: listen to your body and if spinning is too much for you, dont do it.
  5. Do Strength training! You must re-condition your body. Perform strength training without bending the foot. Squats, dead lifts, hip bridges, exercises that allow you to strengthen your hips, butt, legs, core, and more without bending the foot or putting excess stress on the Sesamoid. You are strengthening all of the areas AROUND your foot to help you come back to full health. Avoid lunges, planks, or anything that bends your foot. 
  6. Once the bone has healed, you want to SLOWLY transition back into loading the foot. You will have to carefully start to load the foot. This needs to be done properly and only a little bit at a time.

How To Heal from a Sesamoid Injury and Still Exercise

What the Sesamoid Injury Has Taught Me

  • To not take movement for granted. I am so much more grateful for any activities I can do. Every day I wake up healthy I say thank you.
  • That you don’t have to run (or jump!) to be in great shape. You can maintain your fitness with a foot injury. I share my secrets here. 
  • That there is so much to love about life outside of exercise! I found other hobbies and things that I loved that didn’t involve my body.
  • That the body changes over time. One day my body wont be able to do all of the things that it used to do. So it’s important to strengthen other parts of myself – because no matter how your body changes YOU are still YOU inside.
  • That the world keeps spinning. Life goes ON. You have to find ways to be happy even with your foot injury. Accept, deal, and heal. Find the good in life and BE HAPPY!

Have you dealt with a Sesamoid Injury? What has worked for you? Let me know in the comments below.

If you are dealing with a painful foot injury right now, I know how you feel and my heart goes out to you! I hope this post is helpful for you and I want you to know: you are not alone. You will get through this and be stronger because of it. I am here to support you in having healthy, happy feet for life. Looking forward to sharing some satisfying steps and foot success with you online and off.



Are you feeling lost, stuck, or unhealthy? Get the coaching you need to succeed. Contact me at:

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at to discuss ways we can work together and live well.

Other Things To Check Out:

Want more information on healing Sesamoid Injuries? Check out this Sesamoid Injury Playlist:


Stress Relief Stretch Routine. Calm Your Body And Mind With These Exercises.

Feeling tight, tense, overworked, or on edge? Try this simple Stress Relief Stretch Routine to calm your body and mind within minutes.

Stress Relief Stretch Routine

Stress Relief Stretch Routine

SUBSCRIBE to my Youtube channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook

Work has been kicking your butt lately. You feel it in your entire body. Your neck is stiff, upper back tied in knots, hips tight, and lower back a mess. You’ve got a nagging eye twitch that won’t seem to give up and your digestion is out of whack. You keep pushing through the discomfort – just too many projects to complete, emails to finish, and deadlines to meet.

“These are normal aches and pains. My body can wait till after this is done.” you tell yourself as you cross tasks off your to-do list. Until your body decides enough is enough and gets sick, broken, or worse.

Let’s take a time out before your body takes one for you. All you need is a few minutes of consistent self care to prevent stress from getting the best of you. Take time now or take time later – it’s your call. Wouldn’t you rather feel your best when answering all of those work emergency tasks and emails?

Honest truth here: your to-do list will live longer than you and without your health you won’t be able to do any of it at all. Next time you are feeling stress build up in your muscles and mind, try pausing for a few minutes to unwind. There are all natural ways to manage stress that don’t take a lot of time and will improve your health, focus, and work performance. Stretching is a simple method to move stress out of your body. A few deep breaths and easy exercises can calm your nervous system and steady your mind. Using healthy habits like exercise, breathing, and meditation can keep stress from having chronic, long-term health effects. It’s worth using a few minutes on your to-do list for yourself. Ready to melt the stress away? Press play and join me for this 10 minute Stress Relief Stretch routine.

Stress Relief Stretch Routine

This 10 minute Stress Relief Stretch routine is designed to help you ease tight, tense muscles and calm your mind. You will move through basic yoga exercises like: cat cow, twisted child’s pose, hip circles, puppy pose, hip stretch, low lunge, seated twist, seated forward fold, knee to chest, spine twist, and happy baby. The exercises in this video will help you stretch your neck, upper back, lower back, shoulders, chest, hips, and spine. This routine is appropriate for all levels and can be done at home, at the gym, or while traveling. This Stress Relief Stretch video would be perfect for:

  • The end of a long work day
  • After a long plane flight or car trip
  • When you are feeling tired or upset
  • After a stressful situation: presenting a big project at work, a fight with a loved one, traffic, or any life event that makes you feel nervous, frazzled, or on edge
  • When you have a headache
  • When you are just getting back into exercise
  • When your body feels sore

With a few deep breaths and exercises, you can prevent a body breakdown from getting in the way of your important deadlines. Next time you feel stressed, press play on this Stress Relief Stretch routine and see if it helps. Let me know when you try this video by leaving a comment below, I’d love to hear if this routine allows you to unwind your body and mind. What is your go-to healthy habit that helps you prevent stress from hurting your health?

When you feel your best you perform your best. I’m always here to support you in taking care of yourself so you can be a success. Keep moving and be good to yourself my friend.


My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at to discuss ways we can work together and live well.

I put my heart and soul into my corporate wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at:

Other Things To Check Out:

Best 5 Morning Exercises To Do Before Work. Jump Start Your Day With This Quick Fitness Routine.

Set yourself up for success by taking a few minutes in the morning to move your body before your work day. Here are the best 5 Morning Exercises to do before work and a quick video routine that will help you start your day in strength.

Best 5 Morning Exercises

SUBSCRIBE to my channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Do you hit snooze more than once? Are you a “too rushed in the morning to eat breakfast” kind of person? Is your phone the first thing you look at when you get out of bed? Do you feel frazzled, scrambled, or all over the place when you wake up? Is it hard for you to focus on anything other than: get out the door and get your butt to work?

How you start your day is how you live your day. Start your day in a stressful way and it will most likely continue to be that way.

And lets be real here: you ultimately become what you repeatedly do.  If your morning habits aren’t helping you, they’re hurting you. 

How do you want to begin your day? Here’s a quick habit that will help you jumpstart your day with energy, focus, power and strength:


Before you tuck your head under the covers, hear me out: you don’t need to wake up at the crack of dawn, run a marathon, or spend a super sweaty hour in the gym. Just a few minutes of Morning Exercises can make a huge difference in your posture, performance, energy, and mental state. A little bit goes a long way and can completely change how you live your day.

I often call exercise “physical coffee”, because getting a little dose of movement can put an extra pep in your step. The goal for getting a quick shot of Morning Exercises in when you wake-up is to ‘jumpstart’ your body for the day. You want to get your heart rate up, increase blood flow throughout your body, loosen up your muscles, and straighten out your posture. A little cup of exercise can help you walk taller, feel stronger, boost your confidence, and set you up for a day of success.

Here are 5 of the most effective Morning exercises you can do before work to start your day on a strong note. These exercises help you stretch out tight muscles, wake up your core, and lengthen your posture. Don’t have time for all 5? Do one! Or mix in a few of these Morning Exercises throughout your day for improved mobility, energy, and strength.

Ready to get started? Skip the snooze button and join me for the best 5 Morning Exercises to do before work and this quick morning fitness video routine that will jumpstart your day in strength.

Best 5 Morning Exercises To Do Before Work.

Morning Exercise One: Hip Bridge

Why? Stretches out tight quads and hip flexors. Engages butt, hamstrings, and core muscles

How: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Slowly bring the hips back down, then lift back up. Try to do 10-20 reps or try 10 reps of single leg hip bridge with one leg in the air. 

Morning Exercises

Morning Exercises

Morning Exercise Two: Butterfly sit-up

Why: Stretches shoulders, arms, hips and groin muscles. Works the core muscles and gets the heart rate up.

How: Lie faceup on the floor with the soles of your feet together knees open to the sides (in a butterfly position). Reach your arms overhead on the floor stretching the shoulders. Brace your core to sit up, reaching your fingers toward or past your toes. Slowly return to start. Perform 10-20 reps. 

Morning Exercise three: Cat Cow

Why: Stretches the neck, shoulders, upper back, and core. Increases mobility and health of the spine.

How: Come to all fours with your hands under your shoulders and knees under your hips. Your fingers should be pointing forward. Engage your core and abdominal muscles to start in a neutral spine position. Move into upward (cat) position by tucking your tail under and using your abdominal muscles to push your spine upwards towards the ceiling, making the shape of an angry cat. Then move into downward (cow) position by tipping your tail toward the ceiling, increasing the arch in your mid and low back and allowing the abdomen to stretch toward the floor. Pull your shoulder blades down your back.  Work with your breath and alternate between cat (arching the back) and cow (belly towards the floor) for 5-10 repetitions. 

Morning Exercise four: Air Squat

Why: Works the entire body (especially the butt and core muscles!), elevates the heart rate, and boosts the metabolism.

How: Stand with your feet hip distance apart and toes facing straight forward. Extend your arms out in front of you for balance. Sit your hips back and down, bringing your thighs parallel to the floor. Make sure your heels stay on the floor, your core is tight, and chest is lifted. Keep your knees behind the toes. Use your hips, butt, and abs to stand, pressing through your heels to return to a standing position.

Morning Exercise five: Push-up to Back Extension

Why: Works the entire body with a focus on the posture muscles: abs, butt, shoulders, upper back, and lower back.

How: Combine a pushup and back extension to get the best bang for your buck! Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor to stabilize your lower half. Brace your core, engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. Lower your body down—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. From the floor, perform a back extension, lifting the shoulders off the mat squeezing the shoulder blades together and engaging the upper back, lower back, hamstrings, and butt. Lower back down to the floor with your hands by your chest. Then push back up, keeping your core engaged, as you return to the starting position.  To modify, drop knees to the floor. Repeat for 10 to 20 reps or as many as can be performed with good form.

Morning Exercises

Morning Exercises

Morning Exercises

Morning Exercises

Best 5 Morning Exercises Demonstration. Quick Fitness Video Routine To Jump Start Your Day.

I believe exercise is one of the key ingredients in having energy and living a powerful life. How will you start your day? I hope these Morning Exercises serve you in feeling your very best. Leave me a comment below if you try these Morning Exercises before your work day and let me know how you feel! And as always, if you liked this post, PLEASE HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends! Thank you for your support in my work. I am here to help you feel your best inside and out.

Here’s to you starting and living every day in strength,


My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at to discuss ways we can work together and live well.

I put my heart and soul into my corporate wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at:

Other Things To Check Out:

Foam Rolling Routine for Hurt Foot or Ankle Injury. Help Your Body Feel Better With These Exercises.

Here’s a Foam Rolling Routine you can do when recovering from a foot or ankle injury. Help your body heal and feel better with these self massage exercises.

Foam Rolling Routine

Foam Rolling Routine

SUBSCRIBE to my Youtube channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook

Stay fit, healthy, and positive with a foot or ankle injury with my full length “Hurt Foot Fitness” program.

Hi Friends!

No injury is a good injury… but foot injuries? They are pretty brutal aren’t they? The healing process is long and often an emotional roller coaster of ups and downs; good and bad days. If you are struggling with an injury right now I want you to know: you are not alone. I know how you feel and my heart goes out to you!

Healing from a foot injury can cause all sorts of aches and pains in your body. Moving around in a boot or being less active can make your muscles tight, tense, and restricted. In fact, because moving around in a boot can put your hips on different levels, you are at a higher risk for hurting your back or coming across other painful injuries from compensating just to get around. Foam rolling is a great way to loosen up stiff muscles, improve your range of motion, correct these imbalances, and feel better. This Foam Rolling Routine is designed to help you relieve the muscular tightness and tension that comes from dealing with a foot or ankle injury.

To do this video you will need:

I’ve been in your shoes (and your boot). I’ve felt the sadness, fear, anxiety, depression, isolation, frustration, regret, anger, physical and emotional upset of dealing with a foot injury. I’ve felt it all. That’s why I created my full Hurt Foot Fitness program to support people everywhere in staying fit, positive, and well when recovering from a foot or ankle injury.  Are you ready to be a Hurt Foot Fitness success story? Roll out your mat, grab your foam roller and press play on the video below.

Foam Rolling Routine for Hurt Foot or Ankle Injury. Help Your Body Feel Better With These Exercises.

I am here to use my expertise and experience to give you guidance, hope, strength, and light during the frustrating process of being sidelined from the active life you love. I believe in you and your body’s ability to heal. Try this video and give your body a little love and T.L.C. while it recovers from injury! Let me know how you feel after you give it a try in the comments below. Stay strong and keep smiling my friends, I am cheering for you.


My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, get free positive weekly updates from me by subscribing to my email newsletter, or contact me at to discuss ways we can work together and live well.

Other Things To Check Out:

Beat the Belly Bloat Workout. Feel Better Fast With This Flat Abs Routine

Belly Bloat is the WORST! There is nothing more uncomfortable than not feeling good in your body. Use these exercise videos to beat Belly Bloat and help your stomach deflate.

Beat Belly Bloat

Beat Belly Bloat

SUBSCRIBE to my channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Hi Friends,

Belly Bloat is the WORST. There is nothing worse than being uncomfortable in your body.

No one likes feeling bloated: it causes physical discomfort and hurts your ability to live life to its fullest. When I say “Belly Bloat”, I’m not talking about a few extra pounds of stomach fat, I’m referring to  the temporary abdominal distention that plagues most everyone from time to time. The good news? Stomach bloating is something you can avoid with a few simple habits to keep your belly healthy.

Here are a few suggestions to help gut health, digestion, and prevent Belly Bloating from cramping your lifestyle.

Stop Stomach Bloating. Beat the Bloat and Keep Your Abs Feeling Tight with these health tips:

  • Be Mindful with Fiber. Too little fiber can lead to constipation, which can result in bloating. Avoid tummy trouble by eating a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. But be careful, too much fiber may actually cause bloating too! Ive known a lot of people who overdose on fiber and their good intentions turn around to cause uncomfortable belly bloat. Use the recommended dose of fiber as a guide to figure out how much you need to keep your bowels moving and your tummy tight.
  • Drink Up! Drink plenty of fluids (aim for 6-8 glasses a day) to aid in digestion. Keep yourself hydrated by starting each day with a glass of water as soon as you wake up, and then 30 minutes before eating any big meal. Learning to drink more water is a habit you can cultivate, and it’s not hard to do it. Get in the habit of keeping a water bottle on hand at all times.
  • Exercise. When you aren’t moving, nothing else is either! This is why when we sit too much or travel things tend to get backed up and puffy! Aim to get at least 30 minutes of physical activity five times a week. If your schedule is busy and you have a hard time fitting in 30 minutes of continuous activity, try doing 5-10 minutes in the morning before leaving your hotel or home. Any movement is better than none and will go a long way in helping you manage digestion. Even a walk can prove beneficial, do whatever allows your stomach to feel its best. When I am feeling a bit on the bloated side I like to do cardio to aid in digestion and core work to help “pull things back in”. To help with bloating, I filmed the below exercise videos. Press play and join me in getting fit to stop the Belly Bloat with these fitness routines.

Beat Belly Bloat Workout #1

This workout video featured Saje “Gutzy” essential oil roll on blend for digestion. If you are wondering… it’s amazing.

Beat Belly Bloat Workout #2

If you liked these videos, please HIT LIKE and SUBSCRIBE to my YouTube channel. I work to create great content to help you get healthy and live happy.

  • Rule Out Foods You’re Allergic or Sensitive To. While this may seem like a no-brainer, food allergies, sensitivities and intolerances can cause bloating, gas and stomach discomfort. Wheat and dairy are common culprits but it is best if you don’t self diagnose. If you think you have a food allergy, sensitivity, or intolerance, see your doctor for allergy tests and how you can avoid allergy and sensitivity-aggravating foods.
  • AVOID Sugar-Free, low fat, artificially sweetened sugar alcohols. Sugar alcohols are lower calorie forms of simple table sugar. Because they are digested in a different way than sugar, many people find that they cause bloating. Sugar alcohols are most often found in chewing gum, soda and as filler in many processed foods (all that “low-fat” and “non-fat” stuff is dangerous!). Look for the “-ol” at the end of the word to recognize a sugar alcohol. Examples: Sorbitol, and xylitol. Toss out sugar free foods, chewing gum, and diet sodas to beat belly bloat. You can read more about avoiding the dangers of artificial sweeteners in your diet here.
  • Eat smaller meals more often. Eating more frequently can help control blood sugar, manage hunger, and keep you free of the bloated feeling that often follows large meals (think post thanksgiving fullness – not something you want on a regular basis). Try five to six small meals each day and make sure the quantity of food and calories are proportionate to your needs. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the U.S. Department of Agriculture’s MyPlate web site or schedule a visit with a nutritionist.
  • Try healthy holistic foods and drinks to deflate. A few studies suggest that peppermint tea, ginger, dandelion, prunes, pineapple, parsley, and yogurts containing probiotics (“good” bacteria) may help reduce bloating. Probiotics can be especially helpful as they nourish the healthy bacteria in your intestines and keep things running smoothly. You can find probiotics in fermented foods such as sauerkraut, kimchi, and cultured dairy-free yogurt. You can also take probiotics in a supplement form. Or you can try my delicious daily detox apple cider vinegar drink! These are safe foods that are good for you. Give them a try to see if they help with bloating or digestion.
  • Take it easy on the beans. When it’s down the wire—such as several days before a big event—you may consider avoiding certain foods that are otherwise healthy for you. Beans and cruciferous vegetables can cause more gas than other foods, stick to other vegetables and plant-based sources of protein when you need to avoid potential stomach bloating.
  • Slow Down. Eating too quickly and not chewing your food  can cause air swallowing that leads to bloating. If you are a speed eater, it might be a good idea to make it a goal to slow down and take the time to enjoy your food. Aim to make your meals last at least 30 minutes. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying and you can avoid belly bloating.
  • Careful with the salt. You knew this one was coming, you will want to limit your salt to avoid bloating. Get in the habit of reading food labels and being a mindful consumer. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product — or a total of 1,500 to 2,300 mg of sodium per day. Look for labels that say “sodium free,” “low sodium,” or “very low sodium.”
  • De-stress Yourself. Too much stress can cause constipation, stomach upset, or stomach bloating. Along with resolving any lifestyle factors that may be contributing to anxiety (like too much caffeine, not enough sleep, or poor diet), my book Balanced Body Breakthrough includes an entire chapter full of simple, effective stress relieving exercises and healthy habits. Getting rid of a tummy troubles may be a simple as a few deep, intentional breaths.

If you eat well, exercise, and manage your stress and you will be free of Belly Bloat and have a happy stomach for life. Of course, the suggestions above should not replace the advice of your doctor or health care practitioner. Should your stomach bloating last more than a few days, make an appointment with your doc and seek medical care.

I hope the healthy hacks above gave you a few ideas on what to do the next time you face tummy trouble. Do you have a healthy habit that helps you beat belly bloat and keep your stomach in good shape? Let me know in the comments below. I hope this post serves you in feeling your very best and keeping your belly healthy for life.

With love,


My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at to discuss ways we can work together and live well.

Other Things To Check Out: