Debloat Tips from an Integrative Nutrition Consultant
Some of my tried and true tips to beat the bloat. See here for newsletter format.
Warm water with lemon - Drinking this first thing in the morning is a gentle but effective way to jumpstart your digestive system.
Probiotic - Look to add in a gut supporting supplement that feeds the good bacteria in your gut, my favorite is "megasporebiotic" via Fullscript, not interested in supplements? Try adding in fermented foods like sauerkraut.
Actually chew your food – Yes, it sounds obvious, but did you know you’re supposed to chew each bite about 30 times! A simple trick is to place your fork down in between bites to become more mindful around chewing.
What’s in your salad dressing? – A lot of times, hard to digest ingredients like sugar, gums, and preservatives can hide in salad dressings. These hinder digestion which in turn cause bloating. Opt for olive oil with vinegar, fresh citrus and herbs.
Incorporate ginger + turmeric – Both spices have been shown to decrease inflammation and aid in digestion, ginger root with fresh lemon and turmeric is an easy way to make at home tea.
Avoid chewing gum - Increases the air in your gut which can cause bloat and distention, if you love the freshness of gum try a mint instead.
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.
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.
Ease up on gluten - One study found that 87% of people who had suspected non-celiac gluten sensitivity experienced bloating, SOURCE. Experiment to see if limiting carbs and/or gluten could help you.
Soaking grains & beans – This process removes the phytic acid which makes digestive enzymes more available and increases the absorption of the nutrients the food contains.
Check you HCL levels - Been bloated for months at a time? you might have hypochlorhydria (lack of stomach acid) which can be supported with supplemental HCL and bitter foods before meals.
Most importantly, remember, these are all simply suggestions. Try on what feels good to you and leave the rest.
In good health,
Morgan
