Bloat Be Gone
Real talk: feeling bloated can really put a damper on your self-confidence.
Before changing my career path to holistic health, I spent my mid-twenties in a state of perpetual bloat. I was so uncomfortable in my skin all the time and it seemed like more and more foods were triggering abdominal discomfort.
Several years and much experimentation later, I can confidently say it is possible to live a bloat-free life!
Sure, there are loads of post-meal supplements on the market and plenty of detox teas but these are merely band aid solutions and those are not methods I rely on to combat bloating.
Nutrition is definitely a good place to start when it comes to stopping bloating before it starts.
Avoid Processed Gluten
I am not here to convince you that you should go gluten free (unless you have Celiac disease), but I am here to tell you that processed gluten is making you bloated.
Don’t hate me! I didn’t want to hear it either!!
The thing is, the gluten, in highly processed foods especially, damages the villi in your intestine. Villi are responsible for nutrient absorption; over time they can become so worn down and damaged that the intestinal barrier is broken, causing even more inflammation!
If you suspect gluten might be behind some of your bloating, eliminating gluten from your diet for about four weeks will tell you all you need to know (I lost about ten pounds of inflammation when I eliminated gluten)!
The good news is that once you have given your digestive system some time to heal from the gluten overload, you may be able to tolerate some high-quality gluten in moderation.
Some grains you might want to experiment with during your gluten hiatus are:
Sprouted oats
Masa harina / corn flour
White rice
Sprouted buckwheat
Einkorn flour (contains gluten)
Durum semolina flour (contains gluten)
Sprouted spelt flour (contains gluten)
Sourdough, locally made (contains gluten)
Yes, a few of these DO contain gluten, BUT they are heirloom varieties that are typically easier digested.
Eat More High-Quality Protein
While we’re on the subject of food, eating more high-quality protein is a great way to beat bloat!
If you’re a grazer, if you’re vegetarian or vegan, if you don’t make protein the center of every meal, now is the time!
If you are typically filling up on snacks or fruits and veggies you might actually be loading up on too much fiber, making your digestive system work overtime to process all of it.
Balancing your plate with protein (20-30 grams per meal) will not only satiate your hunger, it will balance your blood sugar, give you sustained energy, and keep your stomach bloat-free!
High-quality proteins include:
Grass-fed beef and bison
Pasture-raised poultry and eggs
Wild-caught fish
Herbal Teas
I know, I know, I said no detox teas but there are plenty of herbs that have been used for centuries to aid digestion.
Traditional Medicinals is my go-to because their tea bags do not contain microplastics. They have a whole range of digestion-supporting teas but a few standout herbs are:
Ginger
Peppermint
Dandelion root
Turmeric
Fennel
Chamomile
Lemon balm
Gentle Movement After Eating
Walking after meals is a good habit for balanced blood sugar as well as reducing bloat. The gentle movement of walking relaxes your abdominal muscles, allowing the bloat to dissipate.
So take a spin around the block after you eat- not only will you reduce bloating, you’ll get some fresh air, vitamin D, and refresh your energy as well!
There are also plenty of Pilates exercises and yoga poses specifically for stimulating your digestive system. Think of poses that put a little pressure on your abdominal muscles like knees to chest or spinal twists.
Try this quick stretching flow designed to relax your body and reduce bloating!
Relieve bloating and abdominal discomfort with this relaxing yin-inspired flow focused on breath and releasing tension.
Wear Glow Band Leggings
For that extra confidence boost and motivation to move your body Emma Lou, the Label has you covered!
These leggings feature a recycled thermoplastic inner waistband that traps heat and induces a little extra sweat around your tummy- perfect for those days when you feel a little puffy.
I love these for turning up the sweat during my follicular phase when detoxing excess estrogen is a priority and for my luteal phase when there’s generally just a little more bloat because you know, uteruses.
Plus the styles and fits are SO flattering and the fabric is seriously like butter!
You can learn all about the Glow Band in my interview with Emma Lou founder, Emma Vollrath, on this week’s episode of the Spring to Life Podcast!
Save 15% off your Emma Lou purchase with code EMMALOU15
Relax
Your mind is powerful! When you fixate on something, especially a physical symptom in your body, it is more likely to actually happen.
Have an open mind when eating- if you know something won’t agree with you then pass on it but try to avoid consistently framing certain foods around a fear of bloating.
Practicing the 80/20 rule is a good rule of thumb. Eighty percent of the time aim to eat clean, nutrient dense foods; the other twenty percent of the time live your life!
The goal is everything in moderation. Ground into yourself and begin listening to your intuition when it comes to food instead of following what you “should” eat.
Put these tips into practice and exude comfort and confidence in your body!
Have you tried any of these before? Tell me in the comments!
