We all know the feeling… one moment you’re feeling sexy and confident …and the next, you feel like a balloon that’s ready to pop…
If this sounds familiar, don’t worry you’re not alone. 30% of all adults struggle with bloating. And I’m willing to bet there are also some silent sufferers out there.
Bloating is the number one most frequently reported digestive complaint and although it is common, it is not normal. It’s a problem that greatly impacts your quality of life by effecting the way you look and feel.
The foods you eat, and don’t eat can have a huge de-bloating effect and give you that flat sexy stomach FAST.
How To Reduce Bloating Fast With These Top 7 Foods
Bone Broth for Bloating
Bone broth is all the rage these days for a good reason which is why it has made it to the top of our list.
It has the ability to sooth and ward off harmful microbes as well as containing nutrients that support your intestinal lining, healthy gut microbiota, aid in production of stomach acid (which plays a critical role in digestion) and improving gut motility.
Bone broth is also arguably the richest form of dietary collagen protein – an essential component of the digestive tract that helps maintain its structural integrity.
It supports relaxation which helps with stress, maintaining a stable mood and better sleep – all factors which lead to belly bloating.
Thousands of years ago before we had refrigeration and food preservatives fermentation was the food prep method of choice. Even though it is still widely used today it recently has seen some renewed popularity for a good reason. Fermented foods contain probiotics!
Probiotics are beneficial microbes (bacteria & yeast) that aid in digestion, nutrient absorption and belly bloat.
Fermented foods contain probiotics families such as:
Lactobacillus, Streptococcus, Enterococcus, Lactococcus, Bifidobacterium and Saccharomyces
These probiotics break down carbohydrates in food which preserves them, extending their shelf life and making them easier to digest.
Common Foods Which Contain Probiotics
- Yogurt (be sure to only use non-flavoured)
Note: These foods are great for reducing belly bloat, but if you have a histamine intolerance you make want to stay clear.
Fermentable, Oligo-, Di, Monosaccharides, Polyols
FODMAPs are sugars, including fructose, lactose, frucans, galacans, and polyols. These are present in a number of foods at varying levels, but some of the more common high-FODMAP foods include:
- High-lactose dairy
- Canned fruit
- Stone fruits
- Artificial sweeteners
- High-fructose corn syrup
These sometimes poorly absorbed foods can draw water into the large intestine where they become fermented by gut bacteria. This results in gas production and BLOATING.
Not everyone is intolerant to these. When you are trying to source the cause of your bloating remove these FODMAPs from your diet. After you have fixed your bloating problem slowly re-introduce them one at a time. Pay attention to how you are feeling.
Fruits & Veggies
Most fruits and veggies are excellent for reducing bloating! Although there are some exceptions that SOME people are sensitive to like… Citrus fruits (oranges, lemon, lime) and nightshade veggies (eggplant & tomato).
With that being said, fruits and vegetables are packed full of phytonutrients which have antioxidant and anti-inflammatory properties. Both essential tools for reducing bloating and overall good health. They also contain enzymes which further aid in digestion.
Speaking of enzymes, the best for digestion is Bromelain – a powerful enzyme found in pineapple which supports protein digestion, healthy inflammation and circulation. This enzyme is absolutely incredible for reducing bloating and weight loss which is why it’s one of the 16 powerful superfoods found in Biofy Limitless Greens. Grab a bottle today, your body will thank you.
On top of the phytonutrients and enzymes fruits and veggies also contain soluble fiber and insoluble fiber which both contribute to digestive health.
Daily sensitivity is one of the most common food intolerances we see today, and you guessed it right… it leads to bloating.
Removing dairy may be a good step towards reducing your bloating. But just like many of the other suggestions we have already talked about, dairy does not negatively impact everyone. Try eliminating it for a short period until you discover exactly what the true cause of your bloating is.
Good news! There are SO MANY non-dairy alternatives…
- Almond Milk
- Coconut Milk
- Cashew Milk
- Hemp Milk
- Oat Milk
Gluten Free Options
Gluten Free is not the solution to all your problems. Celiac sensitivity is a real issue although research shows that it only impacts 3-5% of the population – much lower than what people like to self-report.
Going gluten free can have more of a negative impact than you may think… It can lead you to avoiding social interactions and can also cause dietary nutrient deficiencies. That being said going gluten free may help with bloating…
What everyone gets wrong…
It’s popular belief that going gluten free is one of the healthiest choices you can make. It’s all the rage right now! People report feeling better, having more energy, losing weight and a variety of other incredible benefits from “cutting out the gluten”…
But you see, in most cases people are seeing these results because by going gluten free they are typically drastically improving their diet. They are consuming far less processed foods (which are made from refined wheat), additives, poor quality ingredients, harmful oils and in some cases sugar. No wonder you feel better!
Gluten, just like dairy tends to be a low hanging fruit and is a common suspect when self-diagnosing health related concerns. That is not to say going “gluten free” is a bad thing… and in many cases, especially when eating out it is your best option.
With that being said non-celiac gluten sensitivity is a real thing and it can lead to bloating in some people. Remove gluten during your process of elimination until you discover the reason behind why you’re feeling bloated.
Some gluten free friendly options
- Almond or Coconut Flour
- Arrow Root
- Chia Seeds
Ginger root is revered for soothing many gut and digestions related complains including bloating.
The gastroprotective effects from ginger are due to its antioxidant and anti-inflammatory properties. It also stimulates the production of digestive enzymes, reduces muscular tension within GI tract and releases trapped gas.
Try ginger tea or blend it into your smoothies!
When done correctly fasting or intermittent fasting can be extremely effective at reducing bloating as well as burning fat. It gives your body the opportunity to jump start the cellular repair process removing waste material from your cells. Think of it kinda like an oil change for your car, extending its life. Fasting also reduces oxidative stress and inflammation, the two leading causes of disease.
Check out What Intermittent Fasting Does To Your Body & Brain for a in depth dive into everything fasting.