There’s very little that can slow me down when I have deadlines to meet, social outings to attend, relationships to build, workouts to do, and healthy meals to make. I’m a fast-paced person (currently learning how to slow down). However, there’s one thing that can really put a damper on my checklist… bloating. It’s painful and uncomfortable. Thank goodness for spandex, am I right?! We’ve all experienced it. And if you haven’t please speak up! You may actually be inhuman ;). There’s some bloating that just happens, ugh. But most of the time, bloating can be caused by some very common daily habits you wouldn’t expect.
I’ve created a video explaining my top 10 natural ways to debloat fast and prevent future bloating. I know you’re busy, that’s why you come to me for quick, effective workouts you can do anywhere and no-fuss, affordable, and healthy meals. Sometimes reading a blog post just doesn’t fit in your to- do. A monthly video could help you multi-task! Put this video on in the background when you’re meal prepping or getting ready for the day. You can get all of this awesome information without having to take the time to read. I’ve also included the post below if you enjoy reading versus watching. xoxo
1. Drink enough water.
Your body retains water when you’re dehydrated, making you feel puffy and tired. Water also plays a big role in the digestive process. If you haven’t had enough fluids, your body will have a harder time digesting foods. The solve? Drink enough water (half your body weight in ounces or more if you’re active) and avoid carbonated and sugary drinks. You’ll be amazed at how much energy you have and how your skin glows, too!
2. Eat between meals.
If you wait too long to eat, you may end up bloated. Eating too little can cause unwanted gas and stomach pain because your body is compensating for the lack of food. Waiting too long to eat can also cause overeating at meal times, another common culprit of bloat. Instead, make sure you’re having a small snack with a combination of lean protein, healthy carbs, and/or healthy fats between meals so you’re eating every 2 to 4 hours throughout the day.
3. Avoid food intolerances.
If you’re struggling with chronic bloating, you may have a food intolerance. Some common food intolerances are lactose (dairy products), fructose (sugar found in mainly fruits and some sweeteners), eggs, and gluten (wheat). You don’t have to be completely allergic to these foods to have an intolerance. Start taking notes of when you’re feeling bloated and what you ate that day. Then try and experiment by taking out one food intolerance at a time and seeing if you feel better. You can also get tested by a doctor.
4. Goodbye gum.
You swallow a lot of air when you chew gum. That air creates bloat. Swap your sugar-free stick for mints to feel at ease.
5. Enough fiber, but not too much.
Getting enough fiber is important to keep you regular. However, too much fiber can also cause digestive upset. If you’re feeling bloated after eating too many fibrous foods, try to stay clear of legumes (beans, lentils, peanuts) and cruciferous vegetables (cauliflower, broccoli, collard greens, cabbage, Brussels sprouts) because they tend to be more difficult to digest and create more gas.
6. Throw out the junk.
Your body has a really hard time digesting processed foods like chips, candy, pastries, deli meat, bread, and crackers. Rule of thumb: The majority of the time, eat whole, unprocessed foods in their natural state. If it’s in a package, it should have five ingredients or less and you should be able to pronounce and understand all of them. Artificial sweeteners like Splenda, sucralose, acesulfame potassium, and aspartame are some of the worst bloating culprits. I use all-natural Stevia to add sweetness to recipes, tea, and coffee.
7. Get some R&R.
When you’re under stress your body reacts by driving blood away from the usual digestive process, leaving you with bloating, constipation, diarrhea or stomach aches. Stress also creates the hormone, cortisol, in our body. Elevated cortisol levels are linked to higher body fat percentages around your mid-section and increased cravings for refined carbohydrates. Take a few minutes each day to relax, breath, and check in with yourself.
8. Slow down.
You swallow air when you eat too quickly, filling your belly with gas. Insufficient chewing may also interfere with the body’s ability to digest carbohydrates which will create additional gas in the intestines. You also tend to eat more than you normally would when you eat quickly. It takes your body about 10 to 15 minutes to send satiated cues to the brain. Even if you’re famished, take your time at meals. Your belly will thank you.
9. Sip this cocktail.
Every morning I have a little cocktail with apple cider vinegar before I eat breakfast. They key is to have it right before your meal because it aids in the digestion and absorption of carbohydrates. Want the recipe? You can find it in your free 5 Day Metabolism Jumpstart Plan!
10. Take probiotics.
Bloating can be caused by an imbalance of bacteria in your intestines. Probiotics can help restore this imbalance and decrease bloat.
Have you ever experienced bloating? What’s helped you? Have you ever felt embarrassed or bad about yourself when you’re bloated? How do you find self-love on bloated days? Tell me in the comment box below.