• Rita Winthrop

Beating the Bloat

Okay guys, I know what you're thinking. This isn't my norm recipe of something amazing and delicious to share. That being said, digestion, gut health and how to deal is sometimes just as important as what you're eating. Bloating is that too full feeling, that sometimes can happen when you overeat, but also sometimes its about what you've eaten even if the portion wasn't wild. With it being the day after Christmas, I thought it might be a good time to get talking about home remedies and supplements to help after maybe you haven't eaten your best.

Over the last year I've noticed my body changing. There's a cross between new foods that haven't given me issues before have started to, and also, just maybe, there are foods that were causing me issues before and I had no idea. The majority of people out there, don't know that they are having a digestion problems or perhaps an intolerance to something. Living in a constant state of being bloated is the worst - aside from being uncomfortable, I end up feeling super self conscious. Let me the first to break it to you - that the number one thing that'll help you combat these blow up is time - so while my tips and tricks will help, there is nothing greater than just letting it go away on its own and being careful about eating in the time in which you need it.


Foods to Add

The quickest thing I try to do when I've eaten off my normal schedule, is to go back to what I know. At breakfast I stick to oatmeal and a banana or eggs and avocado toast. Both avocados and bananas are filled with potassium - an amazing natural bloat buster. Especially if you're holding in too much water, this will help rid yourself of the excess.


Lots of greens - I can't stress this one enough. Mixed greens, kale, spinach, asparagus, you name it. You'll need to add some extra fiber to get you back to a normal state. If you have any type of intolerance or get gas from any of those green veggies. a lot of people can't do too much kale, cauliflower, broccoli, then stay way from these but generally speaking veggies will do your body wonders.


I think a lot of times, everyone goes to starvation mode - only juicing, salads and smoothies. But the truth of the matter is that that won't help you any easier to overeating. And sometimes, when I feel my worst, eating a small portion of something will immediately make me feel less fluffy. While I have done juice cleanses in the past, I don't believe that this is a good route to go - anything to starve your body is not anything I would recommend.


The number one thing to add that'll help (above any and all suggestions I'll give ya) is DRINK ALL THE WATER. Minimally you should be drinking half your body weight in ounces of water per day. I find that during the holidays I can be less likely to focus on how much water I'm having than on a normal day. So if you do nothing else drink your water and wait it out.


Foods to Avoid

First and foremost avoid your triggers - for me this is dairy and soy. On a normal day if I have it I'll blow up, so if its been a time in which you've eaten something that your body doesn't love, don't immediately go and have that. While I'll encourage probiotics (which are found in yogurt) if you can do dairy, great, but the majority of people can't properly process dairy, so aim to get your probiotics through a supplement or through kombucha.


Another kicker? Try to stick to whole fresh foods and leave the processed stuff at the store. Protein bars, chips, cereals, even gum can make you bloat back up again making you feel even worse than before. If something claims to de-bloat, you might not want to trust it if you cant decipher out what the ingredients are on the list. General rule of thumb: fresh and wholesome ingredients.


Teas + Supplements

As I mentioned before, kombucha is a lifesaver sometimes - if you've been on the go, you can quickly grab one. Kombucha, if you've never had it, is a fermented and lightly sweetened tea. The benefits list is pretty long, however, the amount of probiotics in them help gut health and digestion tremendously. The one big thing to watch: don't get one with too much sugar in it. I really love GTS Kombucha brand, they have some super fun flavors and sugar content is relatively low. If you've never had it before, its fizzy like a soda but slightly vinegar-y. Start with a fruity flavor before you go for something wild to see if you like it - it can take a little getting used to it.


Teas in general are also great to help combat. Anything with ginger, lemon, peppermint, licorice, or dandelion root are great for the belly. You can drink any of these on their own or mixed together. My favorite go to is Yogi's Detox Tea: its got a little bit of everything in it. I tend to stick with the Peach or Berry detox, mostly because I don't love too much licorice taste. I swear by this tea, I can drink a cup and within an hour start to feel a difference. I actually tend to finish most nights with a cup of tea, (detox or not) because the benefits of it help my belly so much.)


In terms of supplements, there are a few that are my go-tos. There are a few things that you want to look for when it comes to taking something. Let me first say however, that any supplement is A. not something that I am taking every day and B. only really for the times in which I've eaten too much or my body needs an extra push to cleanse out. When you're bloated, your liver is going into overdrive trying to clean out what it doesn't need. These herbs just help it along. Milk thistle, artichoke, dandelion, ginger root, burdock root, these herbs will help. Let me also say that these are NOT to be used when you've had too much to drink. Not the same! A few brands I love: Genestra Brands Liv Complex, Gaia Herbs Liver Cleanse, and Puri-T Liver Support.


If you're not taking a probiotic everyday, that something you can add in that'll also tremendously help. I definitely make sure to take mine daily. My go-to brand is Garden of Life - but it is good to switch up your brands now and again to make sure your body doesn't get used to one type.


Not into taking anything? Go for a walk, get a workout in, hit up a hot yoga class, or visit an infrared sauna and sweat it out. Just know that at the end of the day, time is going to be your friend, and water will work more wonders than you'll imagine. The faster you can get back to your normal routine, the sooner that belly will go down and you'll feel more yourself. Remember that there are no quick fixes and that sometimes you'll have to wait it out. I do, however, hope that some of these home remedies will help to aid the discomfort. Reach out if you have any questions!


xx

Rita

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newport, ri