A few years ago a great functional medicine doctor introduced me to the idea of fixing my digestion to lose those stubborn pounds {and freaking feel better!}. I’d never heard of this concept and since my stomach has always been fairly flat never considered that bloating was a major issue for me!
It just sounded like the kind of thing someone’s mom deals with…not me!!! Oh how little I knew!
Today I have the wonderful Katie a Registered Dietitian here with some tips to help you eliminate bloating!
Sign up to start now, you’ll receive en email every couple days with a workout or nutrition advice, which of course is all part of flattening the belly!
We’ve all been there. We get that uncomfortably full feeling {Amanda’s note YES that’s what I always had!} or look in the mirror to find a distended belly that we know isn’t normal.
How to Eliminate Bloating
Before we dive into how to keep our bloating in check, let’s first understand what actually causes it. Simply put, that bloated feeling can be caused by water retention, excess gas, sensitivities or imbalances in the gut.
Understanding which of these may be contributing to your discomfort is important to help you figure out which steps to take to get to feeling like your best self. Here are my top 5 tips for how to eliminate bloating.
Slow Down in Life and Eating
In an era of never-enough-time, it always feels like we’re rushing from one obligation to the next.
It means that meals are often eaten in a hurry or on the go. The problem is that eating quickly usually means swallowing some air along with your food, which can contribute to that uncomfortable feeling in your stomach.
- Put your fork down between bites
- Think about chewing each bite
- Eat smaller meals if you don’t have time to eat more slowly
- Sip, don’t gulp water during your meal (tons of water can slow digestion)
If you’re constantly in a rush, try incorporating more frequent “mini meals” so that your body doesn’t have to work as hard digesting so much food at once. Increasing meal frequency may also improve satiety overall.
Enjoy Herbal Tea Time
Detox teas seem to be the product endorsement of choice for celebrities these days, but is there any merit? Many of these teas combine caffeine with potent diuretics, which can trigger the loss of water weight, but not in the most natural or sustainable way.
Additionally, it’s not addressing any underlying fat that may be contributing to that “puffy” effect. A better option is to choose naturally debloating teas, such as dandelion or peppermint (which has relaxant and antispasmodic properties) as you’ll get the same benefit without all the gimmicks.
Which means you’ll probably pay less for those results, too! Great options:
I love mixing in a scoop or two of collagen peptides (this brand dissolves in hot or cold liquids) to my favorite tea because they’re totally flavorless and I get all the gut-healing properties of collagen. Or try making this kombucha gelatin at home!
Could reducing stress be a key to eliminating your bloating?! Let an RD give you answers Click To TweetReduce Workout Intensity
If you’re bloated after a workout, then increased cortisol from the stress of intensity, might be your issue.
When your body is in a stressed state, even from something healthy like working out, it releases the stress hormone cortisol which causes your body to retain more water than normal.
- Pay attention if this is happening frequently
- Take another rest day
- Add in more restorative yoga to help your body calm
- Add in more mindfulness or meditation to help your mind calm
- Add adaptogens to your green smoothie
Eliminate the Bubbles
I hate to say it La Croix lovers, but your daily habit could be holding you back from looking and feeling your best. That’s because the bubbles in carbonated beverages contain carbon dioxide, which can be released as gas in your stomach once consumed.
Don’t worry, it’s only temporary, but you might consider sticking to good old H20 if you want to combat this unwelcome side effect. Pair that water with naturally fibrous foods (such as whole grains, legumes, fruits/veggies, nuts/seeds) to keep your system moving.
Be an Investigator
If bloating persists, don’t rule out the possibility of food intolerances {checkout Amanda’s post on this!}, gut imbalances or other nutrition-related medical conditions.
Seek guidance from a professional if you suspect there are other factors at play, as they can help you rule things out and hone in on action steps to get you feeling better.
- For one week document any time you feel symptoms and then look at what you’ve been eating and doing
- Eliminate one thing at a time to see if it makes a difference
- Start taking a daily probiotic
- Get testing for food intolerances
I myself suffered from Small Intestine Bacterial Overgrowth (SIBO) last summer, and would never have realized it had I not sought out help on my own. You can read more about my experience working with my own registered dietitian (yep, even RD’s benefit seeing other RD’s from time to time), LEAP testing and my road to recovery here.
Eliminating too much too soon without a well-constructed reintroduction plan can leave you back at square one, without understand which foods are truly the culprits.
As you can see, beating the bloat is not always about taking away things from your routine but incorporating foods and activities that will improve your mental and physical state.
Above all else, remember to love yourself first, as being self-critical can contribute to that little thing we call stress, which isn’t doing anyone any favors!
Meet Katie
Katie is a registered dietitian, health and fitness coach and highly sought after mentor to those looking to turn their passion for wellness into a career they love.
Katie currently lives in Denver, CO with her husband and dog, where she enjoys leading an active lifestyle that includes fitness studio hopping, hiking, biking and trying every green juice in town.
Connect on her website at http://www.elevatewithkatie.com.
Have you ever focused on eliminating bloating?
Any other tips you’d add?
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Allie says
This is really interesting although I don’t usually feel bloated. However, I could absolutely slow down when I’m eating and I never thought of drinking a detox tea. Interesting. I also love having a knowledgeable nutritionist as a resource! They are few and far between. Thanks Amanda!
Laura @ This Runner's Recipes says
This is a really interesting post – I definitely agree with points 4 & 5. Cutting bloating foods like cruciferous vegetables and daily sparkling water made a world of difference for me not just in bloating but how my stomach felt on runs. I definitely still can slow down while eating though, especially at lunch on work days.
Jeff C. says
The point about eliminating bubbles. I am almost always downing some carbonated water. I find that it hits the spot well enough to keep the soda demons away.
But I never really thought of the bloating feeling it might have!
Great tip.
Roslia Santamaria says
Thanks for sharing this amazing post.