Feeling bloated is uncomfortable and never fun. It can make you feel sluggish and like none of your clothes fit right. If you are often bloated, I’m sure you have often wondered, what’s a quick fix for bloating, how do I get rid of bloating fast, why am I bloated, and what can I do to stop or reduce bloating?
There may be several reasons why you feel bloated. You could be eating foods high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which means your gut is having a hard time absorbing the nutrients from these foods and they can be causing distress in your intestines. You may be under a lot of stress. You may not be drinking enough water or getting enough movement in. Or you may not be eating enough of certain nutrients.
If you are struggling with bloating, and you know you are often dehydrated or don’t walk enough, then you know your solution may be drink more water or get more movement in! However, sometimes adding in certain foods into our diet or changing the way we eat can help with bloating. Below are 5 ways you can begin to reduce bloating now:
1. Eat mindfully – that means chew your food slowly. Focus on the food you are eating and take your time to enjoy the flavor and texture of every bite. The phrase rest and digest exists for a reason. Allow your body to rest while you eat your meal. Be present and conscious. This will allow your body to recognize when you are full and limit air intake while you eat.
2. Eat more berries and yogurt – Berries, such as blueberries and raspberries, are packed with fiber and water, while being relatively low in sugar. The berries serve as a prebiotic for the probiotic packed yogurt, to keep your gut happy and reduce bloating. Check out this recipe for fiber and probiotic-rich yogurt bowl
3. Cook your veggies – Avoiding raw foods and eating your veggies cooked can help reduce bloating. Even though raw foods contain the most nutrients, sometimes it’s difficult for our bodies to absorb those nutrients in raw form. Cooking down your veggies, such as spinach or broccoli, can help with debloating.
4. Drink Matcha – Matcha contains antioxidants and catechins which help reduce bloating. Matcha, as well as other green teas (if you are not a matcha fan), have natural anti-inflammatory properties, which soothe the digestive system and minimize bloating. Check out my go-to refreshing matcha lemonade recipe.
5. Take a walk or stretch after eating – Often after eating a big meal, we want to sit or lay on the couch and scroll on our phones. However, going on a 20 minute walk can help prevent bloating. And if a walk is not going to happen, then make sure to get 20 minutes of stretch time in after your meal.
Bloating sucks, but it’s definitely not something you should be constantly dealing with. Knowing the right foods to eat and incorporating healthy daily habits can get rid of bloating. I’ve created a sample de-bloat grocery list and meal plan here. If you are interested in learning more, feel free to contact me.
