Eliminate Bloating in 5 Steps
Are you bloated all the time? Maybe after every meal finding it harder and harder to justify even eating? Are you left to being uncomfortable every time you have any food? Or worse yet, experiencing all of this in public? Let's identify what you need to know and do in order to feel so much better.
Here's what you need to know:
Keep a Food Diary: Track what you eat and how your body reacts to find patterns and potential triggers. It can be extremely difficult to sift through our diet when we eat some many different things. Keep an eye on what you're eating in any given week.
Unmask the Culprits: Watch out for carbohydrates like beans, lentils, cabbage, onions, and garlic, along with carbonated drinks, fried foods, fatty meals, and artificial sweeteners, some other common triggers include things like soy, gluten, corn, dairy, and sugar.
Substitute Whole Foods: Once you identify some potential triggers, focus on fresh fruits, vegetables, lean proteins, and whole grains for easier digestion in place of your culprits.
Chewing: Take your time and chew your food. Improperly chewed food creates more work for your digestive system meaning the chances of bloating just increases.
Portion Control: Don't overload your plate; opt for smaller, balanced meals and listen to your body's cues. Oftentimes when we begin to listen to our body properly all of a sudden we find we're actually not craving that food we thought we were.
Rinse and repeat.
This may take more time and it's ok! Finding culprit foods and knowing what works for you can be VERY challenging, but over time and with a little consistency, you can identify exactly what it is that doesn't agree with you.
