10 Natural Ways to Budge the Bloat
How many times have you had to rethink an outfit or change your plans because the dreaded bloat has decided to show its face? One to many right?
Whether your bloating is caused by constipation, IBS, food allergies or sensitivities (to name a few) it can be VERY uncomfortable not to mention an extreemly embarrassing situation. Rest assure you are not alone, I promise. So many people now suffer with bloating, these days it’s being called a epidemic. With stress levels being at an all time high, poor food choices and exposure to many different pollutants no wonder most of us deal with this on a regular basis.
Luckily most of the time bloating is only temporary and if dealt with properly it can definitely be a thing of the past or at least be dealt with less often. I use to suffer with this constantly before I switched my diet to plant based. Now the only time I suffer with bloating is when I eat something on those rare occasions, I would never normally eat. You know how life throws one of them at you from time to time. For example bread in any form ( even ones made out of lovely grains or seeds) floors me and along with that, tiredness and cloudy thinking.
Each and every one of us are different so we really need to listen to our bodies when it is trying to tell us something. What may not agree with me may agree with you. So maybe avoid them or have less and remember don’t sweat the small stuff it just isn’t worth your health, right?
10 Natural Ways to Budge the Bloat
Eat a banana!
Ok I know that the last thing you want to do is eat when you feel like a whale. Banana’s are easy to digest and actually help reduce bloating as they contain high levels of potassium, which is what helps to balance the effects of sodium in the body. banana’s also contain a prebiotic called fructooligosaccharides which feeds the good bacteria in our digestive system which is all crucial for improving digestion!
Probiotics are literally the building blocks for a healthy digestive system. The formulation of bacterial microorganisms that are within probiotics, which is basically good bacteria, work by putting them back into the environment that is in our guts. Improving or replacing our digestive microorganisms. A lack of these beneficial bacterias lead to a whole load of digestive problems.
When choosing a probiotic brand you need to look for SBO (soil-based) probiotics. These kind are the most beneficial kind as they are closest to the bacteria in the soil which our ancestors would have been more exposed to. They would have eaten unwashed foods straight from the land getting their probiotics naturally.
If you want to know more, you can read here on my my blog all about SBO Probiotics. What they are, which ones you should by and how you should take them.
I never need an excuse to have a peppermint tea, I am obsessed with mint! Not only for the delicious taste but it’s powerful effects it has on the digestive systems. It is anti bacterial, increases gastric juices, relieves gas, nausea, vomiting, morning sickness and improves the function of the muscles that line the stomach and intestines. Peppermint contains essential oils, that stimulate the gallbladder to help secrete it’s own store of bile, which is what the body uses to digest fats. Lastly peppermint is anti spasmatic and one of the strongest pain relievers of all the herbs! So the next time your stomach feels bloated and painful, forget going to the pharmacy. Grab some mint from the garden, brew it in hot water and enjoy the natural effects it has on you and your body.
Drink, Juice or eat it! Whichever way you choose, ginger is very effective when it comes to relieving you from a wide range of gastrointestinal issues while supporting your digestive system health. Ginger also contains prebiotic, which is a plant-based fibre that causes good bacteria to grow in the digestive tract.
Apple Cider Vinegar
I am obsessed with Apple Cider Vinegar, this is definitely an ingredient that I have at home at all times! Apple Cider Vinegar is made by fermenting apples. This process develops healthy organisms known as prebiotics that are the organisms that feeds the good bacteria called probiotics which live in our digestive system, creating a healthy, happy environment. APV improves digestion by increasing stomach acid and helps absorb the nutrients from the foods we are eating! Now you can understand why I love ACV so much!
TIP – I always have a shot of 2 tbs of APV mixed with half a glass of water 20 mins before my meal.
If you’re not too keen on the taste of APV straight, don’t worry I have a delicious Green Apple Cider Vinegar Cleansing Tonic Recipe that will help not only help your digestion but will cleanse and rejuvenate too!
Lie back, relax and give your tummy a little rub. Stomach massages can help to stimulate the muscles and organs that stimulate bowel movements. I like to heat up a little coconut oil with a few drops of ginger essential oil. Then rub this into my tummy in circular clockwise motions, applying gentle light pressure.
This spice is great for encouraging the passing of gas by reducing pressure on the abdomen, giving relief from bloating. Cinnamon contains a chemical called eugenol which is a natural, mild painkiller easing cramping and the colon. Cinnamon also slows down the digestion of carbohydrates which helps to regulate blood sugar levels. Which can reduce indigestion and heart burn which is often triggered by too many carbohydrates. This spice is a perfect natural anti-fungal, astringent, stimulant and antiseptic spice.
Plain Hot Water
Do you know how many benefits the body gets from drinking plain hot water? Water is one of the most important needs we have as humans, a lot of the time it is completely forgotten about. Warm water has a vasodilator effect, meaning it widens the blood vessels and stimulates the blood flow to rush toward the intestine, aiding the digestive process. So drinking hot water throughout the day can ensure your body is not becoming bloated.
Good Food Combining
Have you ever thought about the order you eat and drink effecting how you look and feel? As well as how well it is digested and absorbed? When I discovered this idea it made sense to me instantly as I expected. When I started to make changes I undoubtably feel and look a million times better. It all comes down to freeing up digestion and redirecting that energy to help us function better throughout our bodies. More energy means more beauty inside and out. Optimum nutrition absorption, cell repair, better brain function I could go and on.
We have always been told to have heaviest most filling meal to start the day. This can actually can make us more sluggish and lethargic . I have found that actually having light highly nutritious foods like My Must Have Morning Green Smoothie in the morning is a gentler way to wake my stomach up using little energy to break it down and giving my body a flood of nutrition to start the day and then as the day goes on I enjoy fruits and salads and then I like to have my heaviest meal for dinner where I start to wind down and do less allowing my body to concentrate all of it’s energy on digestion only. Keeping your meals as simple as possible is really key to overall better health.
Here’s a few things to remember;
- Don’t drink any liquids while you eat as well as 20 mins before and 20 mins after.
- Eat fruit on an empty stomach, so no fruit after eating!
- Fats do not mix with starch.
- Different protiens don’t mix.
- Avoid pairing fruit with high protein.
- Starches do not mix with veggies
- Fats do not mix with protein
I hope I’ve given you some knowledge on how to start looking after you’re gut health and make bloating a thing of the past. Let me know what you think and also if you have any tips that you have by commenting below. I’d love to know more, let’s help one another as much as we can!