Bloating affects everyone at one point or another. In a perfect world, we’d stick to a balanced diet filled with organic fruits and veggies, gluten-free whole grains, lean meats like chicken and fish, and drink lemon water. We’d sweat it out at Club Fitness 3-4x a week. But we are in an imperfect world and even though many of us try our best to eat healthy and clean foods, it’s not always the case. Our busy schedules make it difficult to prepare homecooked meals every day. Our day to day stresses may lead us to binge-eat or forget to drink water.
If you’re constantly struggling with bloating, here are some things you can do to get rid of it fast.
1. Drink herbal bitters.
Herbal bitters are essentially preserved medicinal herbs and botanicals that activate receptors on your tongue and trigger them to produce more digestive juices in the digestive tract.
2. Consume natural diuretics.
Diuretics draw water out from our body, and aid in digestion. Celery, lemon, fennel and asparagus are considered natural diuretics that reduce bloat.
3. Drink lukewarm water.
Women should drink at least 2.7 liters of water per day to flush out toxins, excess sodium and even stored water. Drinking ice cold liquids during a meal can affect the digestive process and dilute digestive enzymes needed for proper digestion.
4. Take probiotics.
Some probiotic strains have been found to help eliminate bloating symptoms. Eating plain whole fat Greek yogurt can help keep your belly flat.
5. Choose snacks rich in potassium.
Potassium-rich foods like avocados, bananas, and sweet potatoes regulate fluid retention and minimize bloating in the morning. Potassium also flushes out sodium and water.
6. Avoid foods that are high in fiber.
Fiber is essential to a healthy diet but it also causes bloating. If your bloating is caused by chronic constipation then eating fiber rich foods can worsen it.
7. Try MCT oils.
Medium-chain triglycerides (MCT) require fewer enzymes and less energy to be digested. These fats are readily available hence increasing metabolism. You can take MCTs orally and mix into coffee or smoothies.
8. Choose spices over salt.
Spices like cayenne pepper and turmeric alleviate bloating caused by gastrointestinal distress and indigestion.
9. Eat more fermented foods.
The bacteria in your gut can positively or negatively affect metabolism which is why you need to have more of the good bacteria. Foods that naturally contain good bacteria like sauerkraut and kimchi should be included in one’s diet.
10. Do at least 20 minutes of yoga daily.
A 20-minute yoga session can be good for the digestive system as it stretches abdominal muscles and stimulate movement in the intestines.
11. Drink Dandelion tea
When bloating is triggered by water retention, a cup of dandelion tea can help. This diuretic reduces bloating by getting rid of excess water weight and detoxify the liver as well.
12. Avoid high-FODMAP foods
High FODMAP (fermentable oligo-, di-, mono-saccharides, and polyols) have been found to induce bloating. It’s best to avoid Brussel sprouts and beans, legumes, milk, lychees and others.
13. Take apple cider vinegar.
Apple cider vinegar can boost the de-bloating process. It balances good bacteria in the gut, to help aid in digestion and ensure the pH levels in the body are balanced. ACV also helps increase stomach acid and help in the absorption of key nutrients.
14. Add lemon and ginger to your water.
Lemon juice and ginger are great for getting rid of bloating. Drink this concoction after every meal and see the difference it can make.
Here’s a stretching video to help with bloating: