Bloating is something I’ve dealt with for most my life and let’s be honest, it’s a giant pain in the ass. I’ve always been self-conscious about it and I know I’m not alone. Many women struggle with this same issue. You can eat healthy 80% of the time, move your body regularly and still watch in frustration as bloat rears its ugly head. It can feel demoralizing to put in the effort and do all the right things, only to be met with a distended stomach. Especially when there doesn’t seem to be any straightforward rhyme or reason for it! Here are the 4 easy steps I take to get rid of bloat so that you can reclaim your confidence and feel your absolute best.
1. Apple cider vinegar– When you’re ready to kiss bloat goodbye, consider introducing ACV into your life. It can help balance your body’s pH, kill harmful bacteria, lower blood sugar and promote weight loss. I recommend a brand like Bragg’s which contains the “mother” so that you can reap the most benefits. Of course you can take ACV in your water, or tea like a basic b*tch. But if you want something a little extra, here is the recipe for my favorite anti-bloat elixir.
Bloat-Be-Gone
Ingredients:
* mug of hot water
* the juice of 1/2 a lemon
* 1 slice of lemon
* 1 tbsp ACV
* 1 tsp manuka honey
Mix the ingredients together in your mug and garnish with a slice of lemon. Drink up and enjoy! Warning: May cause a glow up <3
2. Digestive bitters– You’re probably familiar with the basic tastes- salty, sour, sweet, savory. ‘Bitter’ is a flavor that’s conspicuously absent in modern cooking, to the detriment of our stomachs. If you haven’t tried bitters before, you’re seriously missing out. I’ve dealt with digestive distress for most of my life and bitters have been a godsend. In most instances you want to take the recommended dosage listed on the bottle and drink it diluted in a glass of water before each meal.
What are bitters exactly? They’re herbs extracted in alcohol to create what’s called a tincture. The healing properties of the herbs support and enhance digestion. I adore the Calm Tummy Bitters by Urban Moonshine which contain an herbal powerhouse duo of ginger and chamomile to reduce gas and prevent bloat.
3. Probiotics– In recent years, it seems as though the scientific community has finally caught up with the spiritual understanding of the mind body connection. Your gut and your stomach are inextricably intertwined. The bacteria in your stomach has an undeniable impact on how you feel. Enter probiotics.
In the past I didn’t pay enough attention to probiotics. Remembering to take a pill once a day seemed like a hassle if I’m being honest. Until I became committed to banishing bloat. Now I have a newfound respect and appreciation for probiotics. And I personally began noticing their flat-tummy superpowers within a week of taking them. Now I’ll never go back.
They have a whole host of other benefits too, including:
*clearer skin
*getting things moving (yay! no more constipation)
*improved vaginal health (who doesn’t want to prevent UTI’s + yeast infections?)
*mood boost (reduce anxiety & depression)
*weight loss and decreased belly fat
*immune system support
Each probiotic supplement is unique because they contain different strains of bacteria. If you want to identify which bacteria that you would most benefit from supplementing, I would recommend a stool test. Otherwise, consider going to your local health food store (Sprouts, Mother’s Market, Whole Foods) and asking for a probiotic recommendation. I am currently taking the brand RenewLife.
4. Food Diary– A frequently missing component in the journey to kick bloat to the curb is a food diary. I’m not talking about counting calories or anything meticulous. Simply writing down what you eat each day and how it made you feel is enough. They even have apps now where you can create a digital food diary by taking pictures of what you ate. Why bother with a food diary in the first place? Sometimes bloat can be triggered by food intolerances or allergies. Even supposedly healthy choices like dried fruit or sparkling water can be contributing culprits. You might even experience a delayed reaction. Bloat can spontaneously arise from foods that you ate earlier today, or earlier this week.
For example, my body does not tolerate beans, chickpeas, almonds, milk, artificial sweeteners or highly processed protein powders particularly well. Yes, some of the foods on that list are considered very nutritious, but they don’t agree with my system, so I avoid them when possible. I’ve noticed when I eat them my stomach hurts, I bloat like crazy and there is an overall sense of not feeling well. These “trigger foods” will be unique to each individual. Listen to your body and follow the guidance of your intuition. It is wiser than you know.
That’s it for today my friends! Let me know how these tips work for you. As always, take what resonates and leave the rest. And if you have any other bloat-be-gone strategies I need to know about, be a doll and share them with us in the comments below.
