You know those days, where no matter what you eat nothing is sitting right and you are just constantly feeling uncomfortably bloated?! I think it’s safe to say no one likes to feel that way. These are some suggestions we love and have found to be the most effective to help ease the bloating discomfort.
Take a deeper dive at what you’re consuming and how:
- Warm water with lemon–This is usually the first thing Melissa consumes in the morning because it’s a gentle but effective way to jumpstart your digestive system.
- Probiotic–Next, she has a probiotic which keeps things movin’ and flowin’ (if ya know what we mean!) Here are some faves and codes to go along with:
- Green Juice–My simple recipe to help reset the digestive system before having solid foods does wonders for your gut health. My go to: cucumber, celery, lemon, ginger.
- Actually chew your food–Yes, it sounds obvious, but did you know you’re supposed to chew each bite about 30xs?!
- Be aware of how certain foods digest together–A deep dive on how food combining can help combat bloating here.
- What’s in your salad dressing?–A lot of times, harmful ingredients like guar gums and preservatives, can hide in salad dressings. These hinder digestion which in turn causes bloating. Melissa’s Simple Salad Dressing on this Good Gut Health Salad is a team fave. Pro tip: Adding sauerkraut in a salad really aids digestion and reduces bloating because it’s a natural probiotic.
- Incorporate ginger + turmeric–Both spices have been shown to decrease inflammation and aid in digestion.
Things to ditch:
- Ditch the straw–Try drinking from the side of the cup vs. straw; you’re sucking in air with the liquid which can lead to bloating.
- Avoid chewing gum-You’re swallowing air so it’s no surprise that when you don’t chew it, you don’t feel full of air.
- Limit liquids while eating-Research shows that drinking a glass or two while eating may interfere with digestion. “Our stomachs have a knack of knowing when you will eat and starts releasing digestive juices immediately. If you start drinking water at the same time, what you are actually doing is diluting the digestive juices being released to digest your food, thereby hindering them from breaking down food.” Limiting carbonated beverages is also known to help decrease bloating.
- Put your phone away and close your labtop-Take a few deep breaths (in through your nose, out through your mouth) before you begin eating to help you relax. Your texts and emails can wait! When you’re in a state to relax and rest, you can digest! And, when you don’t have a screen in your face, you can actually taste your food and eat more mindfully.
- Ease up on gluten–One study found that “87% of people who had suspected non-celiac gluten sensitivity experienced bloating.” Experiment with yourself because possibly limiting carbs and/or gluten could help you!
Things to add in:
- Tea–(Melissa recommends drinking both of these in the evening)
- Arrae Debloat supplement— A game changer because of the “blend of 5 herbs and a fruit based digestive enzyme that target every possible cause for bloating so you feel relief quickly.” This is the type of supplement Melissa recommends taking on an as needed basis, not everyday and in the evening. Experiment with yourself and see how you feel, but 1-2 capsules does the trick for her!
- Meditation–Taps into your parasympathetic nervous system so you’re not living in fight or flight which keeps you in a high cortisol state where digestion is put on the back burner.
- Soaking grains & beans–Removes the phytic acid which makes digestive enzymes more available and increases the absorption of the nutrients the food contains. A how-to on exactly how to soak is here.
These are all simply our suggestions. Try on what feels good to you and leave the rest. We always recommend consulting with your doctor so that you both can determine what’s best for you!