Bloating is no fun. For those of you who don't bloat, it is truly a gift as Melissa McCarthy's character gloats about in the film, "Bridesmaids." But for those of you that do, you know what un-comfortability I'm talking about - it's not a fun experience, and you just wish it would go away!
Though there may be more at play with all these issues - like hormone imbalance or irritable bowel disease. We have three tips from Organic Pharmer's Doctor Susan Blum. And if these don't work, research your own functional medicine physician to consult. Don't get discouraged, keep at it.
1. Remove dairy and gluten
A common cause of "le bloat" can be found in your favorite cheese addiction or morning milk with coffee. Dairy may make us balloon due to lactose and casein. We've all heard of (or thought of) ourselves to be lactose-intolerant. That may well be, due to our lack of an enzyme that breaks down lactose resulting in gas production. Casein is the other bloat causer, it is the protein found in dairy. Our bodies may think it is harmful, and inappropriately produce allergic antibodies for protection, resulting in inflammation and, also, bloating.
Like casein's effect on the body, gluten may have a similar problem, causing bloating. It's recommended to remove dairy and gluten at the same time from your diet for three weeks, and then reintroduce each, one at a time, four days apart.
2. Eat more fiber
Only 7% of Americans ARE getting enough fiber. Fiber is a crucial tool for keeping the gut healthy as it helps to regulate our bowel movements, regulate blood sugar levels, lower our cholesterol, and is a necessity for longevity. Fiber is regularly found in whole fruits and vegetables, grains and also legumes.
It is recommended that we get 21-38 grams of fiber per day (see chart below). Consciously add in fiber to your diet with this list of foods.
3 . Add pre & probiotics
I'm sure you've heard of probiotics, whether you are taking a supplement or scarfing down some probiotic yogurt. But prebiotics you may not have heard of. While probiotics are live organisms, mainly specific strains of bacteria that add to the healthy balance of your gut. Prebiotics are specialized plant fibers that act as a fertilizer, helping your good bacteria grow.
Easy ways to add in probiotics are by consuming yogurt, kefir, kombucha (though watch for big amount of sugars), sauerkraut, pickles, miso, tempeh, kimchi, and most pickled/fermented products found in glass containers in the refrigeration section of the grocery store.
Prebiotics are found in many, many foods: chicory, dandelion, leeks, apples, asparagus, and artichokes.
This is a great place to start. Wellness is a journey and such should be approached in an exploratory and kind manner. Find what works for you.
At Organic Pharmer all of our products are free of gluten, dairy, corn, soy, and egg perfect for this list of de-bloating add ins. Kick off your de-bloat with an Anti-inflammatory cleanse while you prepare your kitchen and cupboards for your new bloat free life.