Reduce your bloat
These simple tips are to help get you started on reducing your bloat, constipation, acid reflux, stomach pains, etc!
Digestion actually begins in the brain!
& digestion only occurs while in a parasympathetic state. Aka rest and digest, vs fight or flight.
Meal habits are a MUST when you want to heal your gut and get rid of your digestive OR hormonal symptoms.
This is the first step I take with my clients- optimizing digestion.
When I had my digestive symptoms, I chased my symptoms for years and ignored SO many foundational habits.
It wasn’t until I started incorporating those that things slowly got better.
I didn’t fully understand just HOW important meal habits and optimizing digestion was.
Some points:
- you SHOULD NOT be consuming large amount of liquids with meals. I’d say 2-4oz at most. This can dilute stomach acid, making it harder for your stomach to break down the food. This places an extra burden on your digestive system. You should not be trying “fill up” with water. You are doing more harm than good. Small amounts of hot tea is fine though!
- a whole food properly prepared diet consists of meat, fish, vegetables, fruits, root vegetables, soaked and sprouted grains, nuts & seeds.
- hydration needs to be optimized for digestion to take place. We hydrate in between meals. With minerals!!! You can be drinking a gallon of plain water a day and still be dehydrated. Why? Because the water isn’t being absorbed. Add electrolytes or I simply add a pinch of sea salt to all my water. High quality sea salt like Maldon’s or Redmonds Real. Also SIP, don’t gulp!
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Bloating is a common issue that can affect anyone, often leading to digestive discomfort, pain, and frustration. To effectively reduce bloating, it’s essential to focus on both your diet and your eating habits. Here are some actionable strategies you can implement: 1. **Chew Your Food Thoroughly**: Take time to chew your food properly. This aids in better digestion and ensures your stomach doesn’t have to work overtime. 2. **Hydrate with Minerals**: Instead of gulping large amounts of water during meals, ensure you hydrate appropriately with mineral-rich water between meals to help with nutrient absorption. 3. **Eat Slowly**: Pacing yourself while eating can prevent swallowing air, which contributes to bloating. Try putting your fork down between bites to encourage slower eating. 4. **Limit Carbonated and Processed Foods**: Carbonated drinks can cause gas to build up, while ultra-processed foods often contain additives that can upset digestion. Opt for whole foods like fruits, vegetables, and proteins. 5. **Mindful Meal Timing**: Avoid drinking significant amounts of water 30 minutes before, during, and after meals to help your digestive enzymes work more effectively. 6. **Breathe Deeply**: Before meals, practice taking deep belly breaths to activate your parasympathetic nervous system, which aids digestion. 7. **Incorporate Relaxation Techniques**: Stress management is vital. Techniques such as meditation or yoga can significantly improve your digestive health. By implementing these practices, you can enhance your gut health and reduce bloating naturally, leading to an improved overall sense of well-being.
