BY LUCY MAZZUCCO
With wedding prep comes stress, and stress often leads to snacking. While it’s important to be kind to your body and respond to hunger cues, being strategic with snacks that will both nourish and satisfy is key for brides and grooms looking to avoid that bloated feeling. “The most common causes of bloating are stress, lack of sleep, excess sodium, carbonated drinks and processed foods.
Even healthy options like beans or raw cruciferous veggies such as broccoli, cauliflower and kale can cause extra gas if you increase the amount you eat,” says Lisa Mastracchio, certified nutrition coach and owner of the Coach Lisa online training platform. “In the weeks leading up to your wedding, stick to meals you know your body tolerates well and avoid experimenting with big diet changes as the day approaches.”
“The most common causes of bloating are stress, lack of sleep, excess sodium, carbonated drinks and processed foods.”
Healthy habits
According to Mastracchio, it’s best to start eating clean two to three months before the wedding to give bodies time to adjust and settle into a routine. “This way, you’ll know what foods and supplements work best for you without last-minute surprises.
Think of it as training your body to feel its absolute best during your wedding week,” she says. When it comes to choosing foods that help beat bloating, Mastracchio says protein is key because it stabilizes blood sugar, reduces cravings and helps maintain a lean, toned look. “It also digests more steadily than a carb-heavy meal, so you won’t feel sluggish or puffy afterward. Aim for 25 to 30 grams of protein at each meal to keep your energy high and appetite balanced,” she says.
Mastracchio notes that fibre is fantastic for digestion because it naturally holds water and helps the gut stay balanced and comfortable. “Greens are a great source of both fibre and hydration, plus they give you a boost of vitamins and minerals. Lightly cooking them makes them easier to digest.
Keep in mind, however, if you’re not used to a lot of fibre, introduce it gradually so your body feels its best leading up to the wedding,” she says. Mastracchio recommends lean protein sources such as chicken breast and fish, low-fat lactose-free plain Greek yogurt, vegetables such as zucchini and cucumber, rice, sweet potatoes and cooked greens, which she says are all gentle on digestion. “Foods to limit are carbonated drinks, salty processed snacks, alcohol, fried foods and large portions of raw cruciferous vegetables. Keeping meals simple and whole-food based will help you feel light, energized and wedding-day ready,” she says.
Wellness boost
In terms of supplements, Mastracchio says a quality probiotic can help balance gut bacteria, which supports digestion and reduces gas. “Magnesium is great for regularity, and digestive enzymes can help if you find certain foods tough to break down,” she says.
“Start these several weeks ahead so you know how your body responds before the big day.” For brides and grooms who are trying to drink more water, Mastracchio says a simple guideline is drinking about half one’s body weight in ounces of water each day. “Staying hydrated helps flush out excess sodium, which causes bloating,” she says. “Spread your intake throughout the day to stay refreshed without feeling overly full.”
Fitness fix
When it comes to developing an exercise routine, Mastracchio recommends starting eight to 12 weeks before the big day. “Consider working with a trainer to fast-track results. They can ensure proper form, keep you safe and provide a structured program tailored to your pre-wedding goals,” she says. She also notes that walking is great for digestion and can help reduce bloating.
While starting an exercise routine several weeks in advance can be a great way to beat bloating, certain factors such as stress or lack of sleep can cause it regardless. For brides and grooms who wake up feeling bloated on their wedding day, Mastracchio suggests keeping their first meal light and familiar, taking a short walk to stimulate digestion and help calm nerves and sipping on peppermint or ginger tea.
“Stress and poor sleep disrupt digestion and often trigger bloating. Aim for seven to nine hours of quality sleep so you wake up rested, refreshed and glowing,” she says. “Avoid carbonated drinks, gum or anything new to your system that morning. These simple steps will help you feel more comfortable and confident.”
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