Photo by Pete Bellis on Unsplash
We all know that dreadful feeling of being bloated. Your rings feel tight, you think that your pants might pop and you feel generally gross and uncomfortable. Sometimes overeating causes this feeling. However, if you have paid attention to your portions and still feel puffy you’ll want to, try these tips to help reduce bloating.
Step 1: Stay Hydrated
Although we feel as though we are retaining water when we are bloated, we are actually dehydrated. When we don’t intake enough water, our body pulls water from our cells instead. You may feel like you are holding on to excess water, but your cells are really thirsty. The best way to combat this bloat is to drink more water. Aim for half of your body weight in ounces of water each day. So if you weigh 160 lbs, you would drink 80 ounces of water or 10 cups a day.
Anti-bloating quick tip:
Fruits and vegetables contain about 90% water. A great way to stay hydrated and reduce bloating is to have a fruit or vegetable every time you eat.
Step 2: Add Probiotics
Probiotics are beneficial bacteria found in your gut that help with digestion. Specifically, probiotic bacteria help break down the food you eat into their smallest properties so they can be used by your body. Unfortunately probiotics are fairly fragile and can be destroyed by anti-biotics, infections or a poor diet. For this reason, it’s important to replenish these beneficial bacteria to improve digestion and prevent bloating.. You can find probiotics in supplement form but they are also naturally present in many foods such as yogurt, kefir, miso and sauerkraut.
Anti-bloating quick tip:
Include one food source of probiotics into your diet every day to prevent bloating.
Step 3: Try Some Magnesium
Magnesium is a mineral that most American’s are deficient in on some level. Historically it would come through our soil, into our produce and we would absorb it when we ate fruits, vegetables and whole grains. Today, a lot of our soil has lower levels of magnesium so we aren’t getting as much bang for our buck. A diet low in magnesium can cause constipation or incomplete bowel movements (you know what I’m talking about!). Dietary sources of magnesium include black beans, avocado, nuts and pumpkin.
Anti-bloating quick tip:
Add in a food based magnesium supplement or magnesium drink prior to bed. It will also help with sleep!
Step 4: Check for Food Intolerances and Food Allergies
There are certain foods that we are allergic to and we know it immediately. Perhaps your tongue swells, you start to itch, or you even have to be rushed to the hospital when you eat these certain foods.. These are extreme and immediate allergies, and they teach us to avoid whatever food is causing the problem. Even mild reactions to certain foods can make our bodies swell.
The most common symptom of food intolerance is digestive discomfort and bloating. The best way to figure out if something is not working with your body is to keep track of your food and your symptoms. The biggest culprits of food intolerance are dairy, gluten and soy. Try removing these from the meal that is causing you to feel bloated and see if you notice an improvement. And remember: You are the best judge of what works and what doesn’t work for your body.
Anti-bloating quick tip:
Track the food you eat and your symptoms. Taking the offending foods out of your everyday routine will help prevent bloating.
