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The Best Ways to Reduce Bloat

I’ve talked about my digestive issues and gut health a ton on my podcast, and bloating is an issue I know too well. I know I’m not alone, bloating is an issue many of us suffer from. I constantly get asked about bloating and what you can do to prevent it. So, today I’m sharing some of the best ways to reduce bloat.

First of all, bloating can come from many sources. The most common sources are:

  • Food intolerance
  • Insufficient hydrochloric acid (HCL)
  • Insufficient pancreatic enzymes
  • Parasite overgrowth
  • Bacterial overgrowth
  • Yeast overgrowth

That being said, we all have vastly varying nutritional needs and our digestive health issues are all unique. If you’re really suffering from bloating or other gut issues, I recommend talking to your doctor or seeing a specialist to identify what exactly could be causing it. Unfortunately, there’s no one-size-fits-all approach to gut health, but I can recommend some things that have helped me and my bloating.

Don’t refrain from eating or be too restrictive

As a last resort solution to avoid bloating, some women refrain from eating. That’s a short-term solution at best. Unintentional fasting leads to a viscous cycle of not eating then binging due to overwhelming hunger. Of course, this leads to overeating and eating inappropriate foods which exacerbates bloating and ruins your bikini body goals. Restricting certain food groups could also lead to digestive issues because it’s essentially starving your microbiome of essential bacteria it needs to digest certain foods. Having a diverse diet prevents you from drastically changing your gut microbiome.

Stay hydrated

When our bodies are dehydrated, we tend to hold onto any water we can. So, staying hydrated is one of the best things we can do to flush out stored water and excess sodium. Make sure to stay away from sugar alcohols or carbonated drinks, as those can lead to bloating. If you’re not a huge fan of plain water, try adding some lemon, mint or other fruits to infuse it naturally. I talk all about the power of hydration in this post.

Reduce stress

It’s no surprise that stress could be a huge factor contributing to your gut health. What you do today can change the balance of your gut microbiome by tomorrow – and it all depends on your lifestyle. So, if you’re experiencing stress or anxiety, meditation, breath work, exercising, and practicing mindfulness could be incredibly helpful to your overall gut health.

Add prebiotic and probiotic foods to your diet

Having a healthy guy is key for preventing boating and other digestive issues. The bacteria in our microbiome (probiotics) help digest our food, regulate our immune system and protect against other bacteria that cause disease. But if you’re not eating prebiotics, you might not get to experience the full benefits of probiotics. Prebiotics are the nondigestible fibers that feed probiotics, so you have to make sure you’re giving your biome the proper nutrients with prebiotic foods. I talk about the best prebiotic and probiotic foods to add to your diet in this post.

What works for some may not work for you. Remember that we are each unique, but hopefully these tips will get you one step closer to feeling better and looking your best!