Creating a healthier, happier you.
HOW TO GET RID OF BLOATING FOR GOOD
Have you ever been so bloated that you felt insecure or couldn't fit into your clothes? It happens to the best of us. You eat foods you think are healthy, but somehow your stomach still feels bloated and uncomfortable.
Here are FIVE REASONS that bloating occurs and SIX TIPS to help you beat bloating for good:
REASON #1: FOOD SENSITIVITIES
If you notice that your body feels particularly bloated after certain foods, you might have a food sensitivity. Unfortunately, this issue often affects women, especially as we age. Our food tolerances can change over time.
To find out what's causing your bloating, you can take a food sensitivity test or try an elimination diet. During an elimination diet, you cut out common food irritants, like gluten and dairy, then slowly reintroduce them one at a time to see how different types of foods affect you.
REASON #2: GUT HEALTH (OR LACK THEREOF)
Remember when your mom told you to trust your gut? It turns out a healthy gut microbiome is essential to your overall well-being. Clues that your gut health might be off are bloating after you eat, brain fog, or skin issues like eczema, rashes, or acne.
Food sensitivities are directly linked to your overall gut health. Often, when you heal your gut, your food sensitivities will go away. Antibiotics can also destroy your healthy gut microbiomes.
A healthy gut digests more efficiently and better absorbs nutrients, which leads to less bloating.
REASON #3: REFINED CARBS AND SUGAR
Take a close look at your sugar and refined carbs intake. If you've been eating lots of bread, pasta, cookies, and treats, you may notice more bloating. That's because your body has a hard time breaking down refined sugars.
When you eat more glucose, your cells also retain more water. That's why after you indulge in treats, you may notice that your face and hands feel puffy.
REASON #4: EATING TOO FAST
As a mom with small kids, I'm totally guilty of this myself. I know it can be REALLY hard to take the time to sit down and eat your food. If you find that you're eating in the car as you run your kids to their activities or standing up at the counter while making them food, this can contribute to bloating.
Try to prioritize sitting down, eating slowly, and chewing your food. That's going to help prevent bloat. If you're eating too fast, your body can't break down your food properly.
Plus, eating fast means that you swallow more air, which turns into gas bubbles in your stomach. Pay attention to that when possible, and slow down. I promise it will make a big difference!
REASON #5: DECREASED DIGESTIVE ENZYMES
Remember when you could eat whatever you wanted? Yeah, me too. I used to eat like a candy bar and Doritos for lunch, and it never bothered me.
When we're younger, we can eat our favorite foods because we have plenty of natural digestive enzymes. But sadly, as we age, we start to lose them, which makes it harder for our bodies to digest certain foods. That means you might need help with a digestive enzyme supplement.
Now that you know all of the reasons that you might be feeling bloated, let's talk about my SIX TIPS to help you beat bloat forever.
TIP #1: TAKE A GOOD PROBIOTIC
Probiotics make such a big difference. This is my NUMBER ONE suggestion to help heal your gut. Your gut needs probiotics to create and maintain a healthy microbiome. If you don't have a good probiotic, my BodyByBree Probiotic is pharmaceutical grade and I recommend it for all my programs.
It has three foundational strains that you need in order to create a healthy microbiome. It's also herbally optimized so that you have enough fuel for those microbiome strains to actually multiply and replenish, helping to create good gut health bacteria.
TIP #2: TAKE A DIGESTIVE ENZYME
This is where my BodyByBree Digestive Enzymes come into play. I take two within 20 minutes of every meal - especially after problem foods. These replenish your natural digestive enzymes and help your body do what it's supposed to do.
Picture digestive enzymes like little Pac-Men in your intestines helping break down your food so that you don't have any more bloating. No more constipation, no more heartburn, no more stomach ache. Seriously, digestive enzymes are like my secret weapon!
ESPECIALLY if you're eating more protein than you're used to, are lactose intolerant, or if gluten really bothers you. Digestive enzymes help break down difficult foods and assist with nutrient absorption.
TIP #3: LIMIT SUGAR AND REFINED CARBS
This is a hard one, but if you are careful about limiting sugar and refined carbs, you're going to feel so much better.
Note, I say limit, not quit! I don't believe in restriction diets. If you follow my eating plans, you know I'm a big believer in focusing on whole foods while incorporating some of the foods that you love.
Once you start eating to nourish your body, you'll be surprised to see how bad you feel when you eat a lot of sugar and refined carbs. Treat yourself once in a while, but be aware of your mind/body connection.
TIP #4: ELIMINATE PROBLEM FOODS
If you're experiencing a lot of bloating, you might need to really start honing in on how you feel when you eat different types of foods. Every single time you eat, check in on how you feel.
- Do you feel tired?
- Do you have a stomach ache?
- Do you have a headache?
- Do you feel healthy and energized?
Get in tune with your body. Notice how different foods are impacting your health.
TIP #5: GET MORE SLEEP
If possible, prioritize getting sleep over watching TV or scrolling through your phone. Sleep is a CRUCIAL factor in helping you lose weight and improving your gut health. It's way more important than people think, so try to focus on improving your sleep.
TIP #6: EAT LOWER INFLAMMATORY FOODS
Inflammatory foods are foods like sugar and refined carbs. Depending on your food sensitivities, dairy, and gluten can also be inflammatory foods. You want to eat fewer foods that cause inflammation in your body because they can throw off your gut health.
Pay attention to how different foods make you feel, and try to make small changes in your diet. It doesn't have to happen overnight - or be stressful and overwhelming. Remember, this is all about taking control of your health and making your body feel better.
Hopefully, this is helpful! I know so many women struggle with bloating. Please know that you're not alone, and there are LOTS of things you can do to help heal your body and feel your best.
I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.
I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.
I'm glad you're here!
Community. We are a team and community of women committed to the creating the best in each other and ourselves. We lift, encourage, invite, and educate.
Movement. We know that moving your body makes your feel good and function better! Let use help you gain confidence and strength in your body.
Nutrition. Health starts from the inside out. We believe that balance and sustainability are best practices for achieving success in a healthy relationship with food.
Mindset. In focusing on your holistic health, we know the powerful effect mindset has your health and wellness. Learn techniques and practices to that ground you in habits for overall well-being.
GET THE GOOD STUFF
Don't know where to start?
Use my FREE 18 page resource to start healing your gut health with education, recipes, and more!FREE GUT HEALTH GUIDE
Need daily support for your gut health?
The BodyByBree Digestive Enzymes and Probiotic were developed to work together in supporting a healthy gut.GUT HEALTH BUNDLE
Looking for delicious and balanced meals?
Nourish recipes are designed to provide delicious gut-friendly recipes for individuals and families looking for balance in the kitchen.GET NOURISHED
Here's your FREE reminder printable:DOWNLOAD HERE