Ughhhh. We all know that uncomfortable feeling. It can be a real confidence killer that most girls deal with.
But i say “BLOAT NO MORE!”. I have done some deep research to help you banish the bloat for good!
What is bloating?
It’s defined as a distension from the stomach. Goes along with gas and even gut aggregation.
Now incase you didn’t know (because I didn’t), there are 2 types of bloating : facial and abdominal
Usually water related. Very prominent in the morning and sometimes feels like puffy eyes.
TIP 1: drink more water
Face bloating is due to dehydration. Start phases of dehydration show in the face
Bloating happens when you are dehydrated to try and preserve the water you do have
TIP 2: use natural unprocessed salts like pink Himalayan salt
Another reason for bloating is unopposed salt aka processed salt. None of the other minerals like potassium and magnesium to balance it out. This means it becomes “osmotic” and it draws the water in.
Lots of salt and little water = bloating
Now onto what you really want to know about…
usually something intestinal
TIP 1: rule out any gut conditions.
If you experience intense gut pain, bloating, poop attacks or any other disruptive gut issues; see a doctor. Your bloating may be caused by IBS or other gut related issues.
TIP 2: stop eating foods you’re intolerant too.
You may not have a gut condition but your body may just not agree with certain foods. Dairy and gluten are the two most common.
Signs of gluten intolerance are:
Signs of dairy intolerance are:
Some nutritionists recommend a 4 week trial of cutting one of them out of you think your intolerant. Or even better, go to your doctor and get tested.
TIP 3: eat more cooked veges
Cruciferous vegetables are known to cause a lot of gas and bloating in the gut.
Cruciferous vegetables include
It’s no doubt that these vegetables are good for you but the bloating feels bad so cook your veges to help break down these gas producing enzymes.
TIP 4: eat more fermented vegetables
Another reason they cause bloating is due to a sugar called raffinose that naturally occurs in them, but we lack the enzyme to break it down. So sometimes our bodies can’t cope and cause a lot of bloating. You can combat this by consuming fermented vegetables. You can even ferment your broccoli. I haven’t tried this but it looks interesting and there are recipes online.
These fermented veg mean you will get a lot more phytonutrients too!
TIP 5: reduce artificial sugars
Our bodies don’t really know what it is and so it’s difficult for it to break down. Especially fizzy drinks as it’s a double whammy with carbonation.
TIP 6: be aware how you respond to beans and legumes.
They have high levels of natural sugars and fibre that can be tough to break down. Make sure you cook and prepare these properly to do some of the digestion for your body.
HOW WE EAT!
this has such a huge impact on bloating and digestion so i couldn’t leave it out.
TIP 1: chew your food
Eating in a rush means your body is working twice as hard to break down the food in your stomach which can cause bloating. It can also cause you to take in an excess of air.
TIP 2: slow down
Breathe and slow down when you eat. This allows your body the time, blood flow and energy it needs to digest your food.
I hope you found these tips helpful. If you did, comment below or share this post with your friends.
Also remember to give Bliss Fitness a follow by clicking the instagram logo below.
Until next time, have a very blissful day.
I forgot to mention, we have a very special Womens Wellness Program starting in February. This is for the women who want to break free of dieting and love themselves inside out. Imagine fat loss, training, nutrition education and lots of soul sessions. Only 6 spots are available. Go here to get a $200 early bird discount and to learn more.
Cranbourne Bootcamp Instructor and Personal Trainer focused on body positivity and amazing body and mindset transformations.
Bliss Fitness services the Cranbourne, Lynbrook, Clyde, Narre Warren and Koo Wee Rup areas.