dancers, bloating is normal... but when should you worry?

Mar 43 min read

Bloating. It’s uncomfortable, sometimes unpredictable, and for many dancers, an everyday frustration.

You finish a meal, head into rehearsal, and suddenly, your stomach feels tight, full, or even painful. You start wondering, What did I eat? Am I reacting to something? Should I be avoiding certain foods?

Here’s the truth: bloating is often completely normal—especially for dancers who are training for hours, eating quickly between rehearsals, and consuming a higher amount of fiber, carbohydrates, and hydration than the average person. But how do you know when bloating is just a natural part of digestion versus something that needs more attention?

Let’s break it down.

when bloating is NORMAL for dancers

Bloating isn’t always a sign that something is wrong. In fact, it’s a natural part of digestion, especially if you’re fueling for high-performance training.

You might experience mild bloating if you:

✔ Eat quickly between classes or rehearsals.

✔ Consume more fiber than usual. Fiber (from fruits, vegetables, whole grains, and legumes) is great for digestion but can cause bloating—especially if your body isn’t used to it.

✔ Drink carbonated beverages. LaCroix, soda, kombucha, or sparkling water can introduce extra gas into your digestive system.

✔ Experience natural hormonal shifts. For dancers who menstruate, bloating can be more noticeable at certain points in your cycle.

✔ Have normal daily fluctuations. Your digestive system is constantly working, and bloating may come and go throughout the day.

If your bloating is occasional, mild, and doesn’t impact your dancing, it’s likely nothing to stress about.

when should you pay attention to bloating?

While bloating is normal, it can also be a sign of an underlying issue if it’s extreme, frequent, or paired with other symptoms.

Consider investigating your bloating if:

🚩 It’s painful or happens daily, maybe it's food related, maybe it's not.

🚩 It’s paired with nausea, fatigue, diarrhea, or constipation.

🚩 You feel uncomfortably full after small meals.

🚩 It’s affecting your ability to eat enough to support your training.

In these cases, bloating may be linked to gut imbalances, food intolerances, stress, or meal timing issues—and making strategic adjustments can help.

common myths about "fixing" bloating

If you’ve ever Googled “how to stop bloating,” you’ve probably seen quick-fix solutions that don’t actually work.

Here’s what won’t help:

❌ Cutting out all carbs. Carbs don’t “cause” bloating—your body needs them to fuel dance!

❌ Drinking a “detox” tea. These teas often act as laxatives and don’t address the root issue.

❌ Eliminating entire food groups without a plan. Going dairy-free, gluten-free, or low-FODMAP without reason can make nutrition more stressful than helpful.

❌ Taking a bunch of random supplements. Not all probiotics or digestive enzymes are necessary—choosing the right ones (if needed) is key.

what actually helps dancers manage bloating?

If bloating is interfering with your dancing, here are some ways to reduce discomfort without restriction:

💡 Eat at a calm pace. Slow down and chew your food well. (I know this can feel impossible but just start by adding 3 deep breaths before eating.)

💡 Be mindful of fiber intake. If you’re increasing fiber (from whole grains, veggies, legumes), do it gradually to give your gut time to adjust. Same goes for hydration - increase your water intake gradually.

💡 Eat meals + snacks consistently throughout your day. Large, infrequent meals may contribute to bloating—aim for consistent fueling instead.

💡 Stress resilience. The gut and brain are connected—high stress levels can trigger digestive discomfort.

💡 Identify possible triggers with professional support. If bloating is severe, working with a licensed dietitan nutritionist 👋 can help pinpoint what’s really going on.

final thoughts: bloating is normal—until it's not

Bloating is a natural part of digestion, and for most dancers, occasional bloating is nothing to stress about. However, if it’s extreme, painful, or constant, it’s worth looking into your meal timing, food choices, and overall gut health.

If you’re unsure where to start, I’m here to help. Whether it’s understanding how to fuel smarter or making small adjustments to improve digestion, I work with dancers every day to optimize their performance through nutrition.

✨ Want to learn more? Book Open Office Hours or start your 1:1 Personalized Performance Nutrition Journey today!