MY GO TO STRATEGY TO BEAT THE BLOAT
I love food. I think we all do. I was on a two day road trip with work colleagues, three of the four of us travel regularly together. At the end of the trip we were told by our newest addition that most of our conversations revolved around food. I can’t say it was an ah ha moment…
For the most part, I enjoy real, wholesome foods but sometimes I enjoy mouthfuls of meaningless morsels of deliciousness. I do pay dearly when I participate in this finger licking action which can sometimes span over multiple meals when on vacation, business travel or just because I am a human being with needs that can span beyond clean goodness. The residues of my bad decisions usually result in immediate tummy bloating that can linger for days after. You catching my feels? If so, read on.
The most common triggers to a full, tight midsection are gas, indigestion, lactose intolerance and food allergies. I am not qualified to dive into these triggers too deeply, but I will share my personal fixes to help with that fictional baby bump.
About half the gas in your digestive system is swallowed air; the other half is a byproduct of bacteria in your gut to help digest food. If your digestive system gets overloaded, gas builds up and well, you get what happens next. Here are some easy tips to incorporate into your everyday to avoid a potentially awkward quiet elevator moment. Here are four simple steps to stop swallowing that excess air.
1. Ditch the chewing gum.
2. Bye bye carbonated beverages. That includes calorie free favourites. The air bubbles don’t help.
3. Sip through a straw instead of gulping from a bottle or cup leading to ingesting air.
4. Breathe. When things are feeling hectic or nerve racking, some of us swallow more air. Be mindful of this. Try to take a few minutes and breathe it out instead of gulping it in.
These are a few of my go to eliminations when I need to reset and get my tummy back on track. Albeit, not always the easiest. These require some thought and planning, but well worth it if you can manage for at the very least 7 days. I learned so much about my body and how I digest different foods by eliminating the below plus some more foods while doing Whole30 . But we are all wired differently. Not everyone can find success in a cold turkey approach. If the below seems overwhelming and you really want to make a change start with a one and when you get your footing, layer another. Take it from the gal who used to drink her coffees triple triple. Slow and steady sometimes my friends
SUGAR Doesn’t matter here if it is refined, all natural cane sugar and even stevia. Unless it is from real fruit you are eating, it’s off limits. There is not a ton of evidence to prove natural sugars cause bloat. However, the trillions of bacteria in your GI tract tasked with keeping your gut healthy will consume the sugars in your food which can increase gas production and lead to bloat. What there is a ton of evidence to support is the relationship between sugar consumption and obesity. Again, not qualified here, but thinking ditching the sugar is a big win.
DAIRY Our body produces an enzyme called lactase responsible for breaking down the sugars in milk called lactose. When people deficient in lactase consume milk products, the lactose from the milk travels through their gut intact causing discomfort and bloating. Again, we are all different and all of us produce different amount of lactase making some of us slightly sensitive to dairy, very sensitive or no sensitivities at all. Ditching dairy for a short time to see how your body feels, specifically your tummy is a small sacrifice for major self-learning. When I ditched dairy for 30 days, I couldn’t believe the difference in my flat tummy and glowing skin. I am not lactose intolerant, but I did learn I do have some dairy thresholds. That said, I limit the amount and type of dairy I consume in a day. I also keep small amounts of dairy in my diet so my body continues to produce lactase, so when I do dive into that pistachio ice cream me and my tummy are better for it. For the purpose of this exercise, try for 7 days and see how you feel.
WHOLE GRAINS It sounds counterintuitive, but hear me out. The high fiber content found in whole grains making them super nutritious can sometimes, in some people create havoc. Fiber is an indigestible carbohydrate and when consumed (especially without plenty of water) can lead to bloating and constipation.
LEGUMES Okay so childish kid songs about farts aside, we all know this is a gas starter. There is so much information out there about why and how these ity bity beans can cause stress on your tummy. Very similar to whole grains, they contain indigestible sugars called oligosaccharides plus phytic acid that prevents minerals from being absorbed into the body ( whole other blog post). I think this is an easy one to avoid for a week.
ALCOHOL Bloating is one of the most common effects drinking alcohol can have on the body- face included here folks. Alcohol is inflammatory on its own and especially when combined with sugary and/or carbonated mixers. The irritation it can cause on your GI tract can leave your belly bloated and your face looking like you need an antihistamine.
The good news is that for all the bloating foods there are, we have just as many delicious depuffing options to choose from too. To keep it simple here are my three staples. All three are easy to keep stocked, decrease inflammation and can be easily incorporated into your day. I included a couple of easy beverage recipes you can make to help the cause. One is hot and one is cold, so depending on your mood and time of day I have you covered.
PINEAPPLE Rich in BROMELAIN and enzyme known to assist in breaking down proteins, decrease inflammation and reduce bloat. Pineapples also are a good source of potassium which helps flush out excess water retention from salty foods.
GINGER Health benefits aside, this ancient, magical root can remedy upset stomachs , nausea and help with digestion. Rich in an enzyme called zingibain also known for its ability to digest proteins.
FENNEL SEEDS Fennel is a digestive tract rescuer. The seeds have a compound that relaxes GI twinges, allowing gas to pass and aid in bloat relief.
I had so much fun testing and searching for easy compliments to help boost all your anti bloating efforts. Personally. I liked the Soothing Tummy Tea before bed. I would find myself reaching for the Pineapple Crush sometime after breakfast or as a mid day pick me up- super refreshing.
Clean eats require preparation and let’s face it- inspiration. I have been honing my clean cooking skills for a couple years now. I just love good food. Even more, I love sharing it. Here are my go to favourite places when searching for the next clean eat make that my taste buds will get actually excited over.