Improve Bloating (Naturally)
Bloating is very common and affects women especially, including myself when I make bad decisions. It's uncomfortable and affects mood. And it's a clear sign that something isn't working correctly in our digestive system.
Most common causes:
- Overeating: Consuming large amounts of food in one meal or in a short time can cause a feeling of bloating.
- Hard to digest foods: Some foods, like those rich in insoluble fiber, can cause gas and bloating.
- Food intolerances: Intolerance to lactose, gluten, or other foods can cause inflammation.
- Stress and anxiety: These factors can affect digestion. Our thoughts at mealtime are closely related.
- Gut flora imbalance: An imbalance between good and bad bacteria in the gut can cause bloating.
Recommendations to improve these symptoms:
- Maintain a real food diet: Avoid processed foods, refined flours and sugars, including alcohol.
- Don't eat until you can't take anymore: Listen to your body when you're full. Always leave a small space.
- Chew slowly and mindfully: Eating slowly and chewing food well helps prevent air intake and facilitates digestion.
- Stay hydrated enough: Water helps keep digestion moving. Try to drink at least 8 glasses of water a day. Don't drink water during meals.
- Incorporate probiotics into your diet: Probiotics help maintain a healthy balance of gut flora. Also probiotic foods like sauerkraut, kefir, cold potato, and cold rice.
- Incorporate foods with enzymatic properties: Like papaya (papain enzyme) and pineapple (bromelain enzyme) to improve your digestion.
- Avoid gum and carbonated drinks: Both can worsen bloating.
- Manage stress: Practicing relaxation techniques like meditation and conscious breathing improves digestion. Remember that the gut is your second brain.
- Exercise regularly: Exercise stimulates bowel movement. Going for a 10-minute walk after your meals will make all the difference.
- Identify and eliminate foods that cause discomfort: It's important to know yourself and recognize which foods cause bloating or gas. Many times we insist on foods that are healthy but every body is different.
I hope you can put these recommendations into practice and your bloating improves, because it's not normal to be bloated. If so, it's time to take action.
Love, Dani.