5 Ways to Decrease Bloating

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Bloating is so uncomfortable and can create pain as well as social discomfort. Let's talk about 5 simple ways to decreasing bloating and lose weight naturally!
 
What causes bloating?
 
First, we need to get to the root cause of bloating. It can be physical or emotional. Our gut health has a lot to do with bloating, due to a condition called "leaky gut".
 
In the case of leaky gut, the gut lining has small holes that allows toxins and food particles to leak through the intestines into the bloodstream.
 
On the left hand side of the image below, the gut is healthy, with no gaps in the lining. However, with leaky gut, the gaps in the gut barrier allow toxins, food particles, and chemicals to leak into the bloodstream!
 
 
Image rights to DrAxe.Com
This creates inflammation, which can lead to bloating in the body. 

With bloating, you might even think that you're gaining weight, when in reality, what you are really noticing is that your body is retaining various gases and water. 

 

This is why I created the Gut Health Reset Guide, to help people lose weight, decrease bloating, and get their energy back. 

In this guide you will learn: 

  • The exact foods to eat to help heal your gut
  • What foods and drinks may be making your bloating worse
  • How to do an elimination diet to see what is causing your issues 
  •  What are helpful prebiotics and probiotics to restore your microbiome health 
  • How your gut health is connected to your mental health, cognition, and mood

How to Fix Bloating

To start noticing how your body is reacting to food, start with a food journal.

You can use this to jot down what you're eating throughout the day as well as how you feel. Then, you will be able to see if and when symptoms (such as bloating) arise.

This can be a great way to see what may be causing bloating for you. 

This is helpful because bloating often does not occur immediately after eating. This is because many people suffer from food sensitivities, which means that your body does not react well to a certain food or drink, but it can take up to 72 hours to see a reaction. 

You may find yourself having your skin break out a few days later, you may feel extra tired after a meal, or feel your stomach get distended a couple hours after eating. 

It's important to remember that symptoms of a food sensitivity can show themselves 72 hours after eating it!

This is why the food journal is so helpful, because it is hard to keep track in your head what you ate a few days in the past, but it can unlock the keys to why you may be feeling this way!

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Need help with your bloating? Schedule a consultation call with me here! 

Let's go over 5 Ways to Decrease Bloating to feel better physically and emotionally. 

 1)  Take a probiotic. A probiotic will help to restore the healthy bacteria in your gut, or your microbiome. A good probiotic should have at least 10 billion CFU (colony forming units) so that it has a positive effect on your body.

I highly recommend this probiotic formulated by Dr. Amy Myers that has helped me lose weight and decrease bloating. It is also able to survive stomach acid, so when you take the supplement, it helps the microbiome directly. You will get $10 off your first order!

Our gut health is directly tied to our immune system, energy, brain health, and mood, so this is a great place to start when you're working on decreasing unwanted bloating. 

2) Cut out gluten and dairy. These can both create gaps in the gut lining, which lead to bloating and inflammation. Cutting out these foods can be a simple yet major turning point in decreasing bloating, as I have seen for myself and hundreds of other people.

Many people are sensitive to gluten and dairy, so while they may not have a severe or noticeable allergy, cutting these items out can make them feel much better.

This in part is due to all the hormones, antibiotics, and pesticides that are sprayed on our wheat crops and then given to cows to eat. All of these chemicals gets into our body and mess up our hormones, and in turn create inflammation.

Give your body a break from gluten and dairy for 3 weeks, see how it feels, and notice the difference! 

Remember, to get the full effects, you must not have any gluten and/or dairy, depending on which one your are testing.

Check sauces, dressings, and packaged foods for gluten and dairy, as they might be in them in small quantities, which can still cause bloating. 

3) Drink Peppermint Tea after eating or warm water with lemon in the morning. Peppermint helps soothe the stomach. Lemon helps to stimulate your digestive system and naturally cleanses the liver and kidneys as well. This helps rid the body of toxins and helps take out excess water weight. Putting peppermint leaves in your water can also create a nice spa water taste.

4) Take Small Bites and Eat Slowly. This helps the body create salivary amylase in your mouth to start the breakdown of foods.  By eating mindfully, it will help you enjoy your food, gain more nutrients, and decrease bloating through improved digestion.

This may mean taking 10 minutes to eat breakfast before rushing out the door to work, or taking a lunch break to eat your food. Many people continue working through lunch, while they are mindlessly eating.

This actually can be harming your health and causing more bloating!

5) Clean up your diet! 

Many people that I work with are eating inflammatory foods that can cause bloating. Things like: 

  • Fried foods 
  • Packaged and processed foods 
  • Soda 
  • Excessive red meat 
  • Gluten, Dairy
  • Lack of fruits, veggies, lean meats and proteins 

Do you need help with creating a healthy meal plan? I create 4 weeks of personalized meal plans to help you achieve your goals - whether they be weight loss, increased energy, better digestion, improved gut health, or just getting on a healthier eating pattern. These are personalized to your issues and goals and will help you jumpstart your health and feel better! 

Learn more about 4 weeks of meal plans, accountability, and email support here!

Because poor gut health and leaky gut are two main causes of bloating, I suggest getting your gut health back on track to get relief and say goodbye to bloating for good. 

Another way to start doing this, is by doing simple things to get your gut health back on track. 

Check out the Gut Health Reset Guide, to help people lose weight, decrease bloating, and get their energy back. 

In this guide you will learn: 

  • The exact foods to eat to help heal your gut
  • What foods and drinks may be making your bloating worse
  • How to do an elimination diet to see what is causing your issues 
  •  What are helpful prebiotics and probiotics to restore your microbiome health 
  • How your gut health is connected to your mental health, cognition, and mood

Plus, for a limited time, these special bonuses: 

  • Sample Weekly Meal Plan Full of Gut Healthy Foods 

Interested in detoxing your body to decrease bloating? 

Check out this Free 3 Day Detox Guide Here

Related posts: 

How to Become A Runner Today

Top 9 Anti-Inflammatory Foods to Boost Weight Loss  

The Top Nutrients For Women's Health 

The 6 Thyroid Tests You Really Need

Have questions or comments? Comment below! 

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It is our mission to help all people get healthier around the world - so thank you for helping our cause!

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