5 Ways To Beat The Bloat

5 Ways To Beat The Bloat

No one likes the feeling of being bloated but it tends to be a common issue for many.  Through my client work, I can definitely say bloating is one of the biggest concerns of clients.  That being said, not all bloating is created the same and there are many different reasons for why bloating can happen and different ways to help reduce it.  

Here are 5 ways to help you beat the bloat.  From what you eat, to how you eat it, and some fantastic natural aids, these tips will hopefully help you reduce the uncomfortable bloat you might be dealing with.

1. WHAT YOU EAT - If you have any food sensitivities, this can definitely cause bloating along with other issues such as cramps, gas, reflux, constipation or diarrhea, fatigue, anxiety, and more.  At the top of the food sensitivities list is gluten.  You don’t need to be diagnosed with celiac disease to have a sensitivity, so eliminating gluten from your diet for a minimum of 2 weeks could help you understand if this is causing your digestive troubles.  Gluten is such a common cause of bloating, you may hear many refer to it as “gluten belly”.  If you do find removing gluten has helped with your bloating, following a gluten-free diet or a gluten-light diet might be a good lifestyle choice.  Along with eliminating gluten, you should work on improving your gut health to help you better handle exposure to gluten when it can’t be avoided

2. WORK ON GUT HEALTH - Your digestive system houses your gut and in it billions of bacteria working hard for your mental and physical health.  This is called your gut microbiome.  If you don’t have enough good gut bacteria or not enough diversity in your microbiome, this can lead to bloating after meals along with other digestive symptoms.  If you are someone who feels you can’t digest raw foods well, i.e you get gassy or distended after eating a salad or lots of veg, you may need to work on improving your gut microbiome.  It’s your gut bacteria that actually digests the fiber in your veggies, not you.  

Pouring a bottle of Akesi Berry

So if you don’t have enough good gut bacteria to break down and digest the fiber in vegetables, it will end up sitting in your digestive system making you feel bloated, uncomfortable, and eventually lead to other digestive issues.  So what should one do?  Include fermented foods and natural fermented supplements into their daily diet.  Kimchi, kombucha, and sauerkraut are all great examples.  One of my favorite natural fermented supplements is Akesi fermented tonics and powders.

3. EAT MINDFULLY - I cannot stress how important mindful eating is when it comes to improving digestion and bloating.  This is my first call to action with clients.  Remember, digestion is a north to south process and it all starts in the brain.  Make sure you are in a relaxed environment when consuming meals.  Put away devices and pay attention to your meal.  Take a moment to smell your food, and look at it.  If you notice, this will cause you to salivate which is causing the rest of your digestive system to turn on and prepare for the food you are about to consume. The next step is to make sure you chew your food properly.  Many of us just don’t break down our food enough before swallowing which causes large pieces of food to enter our stomach and intestines.  These large chunks can be abrasive to our gut lining and can sit in our digestive system longer than it should, causing bloating and other digestive discomfort.

4. AVOID WATER WITH MEALS -  Make sure to have the majority of your water away from meals.  Ideally 20 minutes before or after eating.  Too much water can interfere with our stomach acid production and we need proper stomach acid production while eating in order to digest our food properly.  If our stomach acid is dampened with water, food isn’t properly broken down before proceeding down our digestive tract which can lead to partially digested food remaining in our system.  This can lead to bloating, damage our gut lining, or lead to the accumulation of bad bacteria.

Moom De/bloat Bottle and Box Packaging

5. USE NATURAL AIDS - While we are working on steps one through four, our bodies may need some natural aids.  Before meals, taking a good digestive enzyme to help the breakdown of food can be extremely helpful, and post meals taking a supplement with natural herbs that aid digestion and soothes the stomach can be very helpful.  One of my favorite post meal natural aids is de/bloat by MOOM.  It contains herbs such as peppermint, ginger, caraway, bromelain and papain.  All which are amazing at calming our digestive system and helping with the dreaded bloat.  Can’t get your hands on de/bloat?  Try making a batch of CCF tea.  It contains coriander, cumin, and fennel, all which are wonderful for digestion.

I hope these tips will help you not only beat the bloat but also aid your overall gut health.

We’re also running a giveaway on our Instagram account, so be sure to visit @everiday_foods to participate and win! 

- Riyana 

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