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5 Tips for How to Eliminate Bloating for a Flatter Stomach

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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!

This is the third nutrition post in the 30 Day Ab Challenge.

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.how to elimiate bloatingUnderstanding 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.

Slowing down might help you reach goals faster

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:

  • Traditional Medicines Dandelion Root Tea
  • Yogi Tea Stomach Ease
  • Stash Lemon Ginger Tea

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 Tweet

Reduce 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

Why reducing intensity of your workouts could reduce bloating

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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Posted by amanda Categories: food sensitivity, Holistic Health, weight loss

Reader Interactions

Comments

  1. Allie says

    July 7, 2016 at 5:10 am

    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!

  2. Laura @ This Runner's Recipes says

    July 7, 2016 at 8:50 pm

    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.

  3. Jeff C. says

    September 10, 2019 at 2:50 pm

    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.

  4. Roslia Santamaria says

    September 14, 2019 at 4:23 am

    Thanks for sharing this amazing post.

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
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SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
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1900 miles blows away previous years.
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🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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