If you experience bloating, it’s an indication that your digestive system is sluggish. I have a few tips to banish bloating:
Avoid gluten, dairy and sugar – these foods are typically difficult to digest and trigger an inflammatory response from the body. Swap gluten containing grains for gluten free grains such as quinoa, buckwheat, oats and brown rice. Swap dairy for almond or coconut alternatives. Swap sugar for cinnamon or stevia.
Chew your food until it’s liquid – digestion begins in the mouth. Help your digestive system out by chewing your food at least 20 times before swallowing.
Avoid drinking liquid – during and immediately before and after your meals. Liquid dilutes digestive juices. To ensure optimal digestion we want our digestive juices undiluted.
Limit eating when stressed or anxious – blood is diverted away from the digestive system when you’re stressed, instead it is directed to your arms and legs because your primal body perceives that you need to run from a threat when stressed.
Take a good quality probiotic – and eat probiotic rich foods such as yoghurt, kombucha and kefir to promote good gut bacteria. Note that a good quality probiotic will require refrigeration.
Take a good quality digestive enzyme – or begin each meal with some raw pineapple or papaya which contain digestive enzymes. Digestive enzyme tablets can be found at your local health food store.
Eat wholefoods – foods in their natural state (or as close as possible to their natural state). Our body knows how to digest these foods. It does not know how to digest processed foods.
Keep a food dairy – monitor when you experience bloating and avoid these foods. For example, some people find it difficult to digest legumes (beans, peas, chickpeas, lentils, etc). Some people find it difficult to digest grains, especially gluten containing grains. Some people find it difficult to digest nuts. You may have to avoid these foods or soak and activate your legumes, grains and nuts in order to avoid bloating.
Eat more vegetables – aim to fill 1/2 your plate with vegetables, 1/4 with protein and 1/4 with complex carbs. You can read more about what to fill your plate with here.
Drink peppermint tea – good for digestion and soothing your stomach (aches, pains, cramps and indigestion) as the active ingredient in peppermint (menthol) has an anti-spasmodic effect.
Do you have any other tips to add this this list?