I get asked all the time what can help with bloating. Bloating is that uncomfortable feeling you get for a variety of reasons. It can be caused by excess gass in your digestive system or there can be a medical issue that is going on. It can cause pain, discomfort, and can give you a feeling of being stuffed (or over full). Bloating can be accompanied by pain, gas, frequent burping, or abdominal gurgles.
There are things you can do to help alleviate this bloated feeling. This isn’t a extensive list, but it’s a start.
1. Hydration
Dehydration will cause your body to retain water, which leads to bloating. Hydration also speeds up digestion and helps to purge sodium from the body. Increase your water inake! You should strive to drink half your body weight in ounces.
Skip sparkling water, seltzers, and soda which promotes bloating due to the carbonation. Instead, try “detox water”. Use fruits that have de-puffing properties in their flesh and peels like lemons, kiwi, and honeydew. Slice them and put in the water to be “infused”. Check out this post on hydration for more ways to increase your water intake.
You can also sip dandelion tea, which is a powerful dieuretic that can help keep your tummy flat.
2. Vegetables
Vegetables are loaded with fiber and many vitamins and minerals. But there are some you may want to steer clear from if you are experiencing bloating. White onions, artichokes, corn, broccoli, cauliflower, kale and cabbage are among those that can be contributing to that uncomfortable bloat.
3. Eat slowly
When you scarf down your food, you are also taking in air. This can lead to uncomfortable gas and bloating. Slow down! Chew with your mouth closed
4. Eliminate processed foods
Processed foods like white bread, pasta, or white rice don’t usually contain a lot of fiber. If you consume these items frequently, you could experience constipation, which in turn causes you to feel that bloat. Choose whole grains to increase your fiber intake to get things moving! Read more here about increasing fiber.
5. Get moving
Whether it’s a stroll after dinner or a workout at the gym, get moving! This is a great way to get things moving so you won’t feel so bloated. Exercise definitely will help with with digestion and helps get rid of the extra sodium that may also be causing the bloat.
Bottom Line:
If you are feeling bloated and just uncomfortable in your skin try these simple measures to see if it helps at all. You want to focus on healthy foods, but steer away from those veggies that are known to cause that uncomfortable gas. If you are still experiencing bloat, you may need to meet with a dietitian or your health care practitioner to get a plan specific for you.
To get a meal plan specific to your needs, schedule a free phone call with me today. We will discuss your options and determine if my services will work for you.
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