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Bloating is something everyone has experienced at some point in their lives, some worse than others. With most people, what you eat and drink, your stress levels, and the medications you take can be major causes. Other factors may be if you have intolerances or food allergies, constipation, SIBO or certain foods you eat.
Today, I’m sharing my go-to steps to help you say goodbye to bloating and improve your digestive health.
1 REMOVE
Gluten, alcohol, coffee, FODMAPS, refined sugars and carbonated beverages to reduce overall inflammation and stress on the body.
By reducing or eliminating these elements from your diet, you can minimise inflammatory responses and reduce bloating.
2 ENJOY
Warming, nourishing broths and soups which are gentle on your digestion. Broths such as chicken soup are rich in protein, collagen and amino acids that are a wonderful nutritional and digestive remedy.
Adding Healthy Chef Marine Collagen to your soups and broths is a great way of boosting the amino acid profile and nourishing the gut.
3 EAT
A nourishing Mediterranean diet rich in vegetables, healthy fats and quality protein. The best sources of prebiotics come from plant-based wholefoods. Prebiotics also help to promote peristalsis in the gut which aids in the elimination of waste.
Enjoy Healthy Chef Superfood mixed into water a smoothie or yoghurt to boost prebiotic fibre and support digestion.
4 PRACTICE
Intermittent fasting, which can improve your microbiome, reduce inflammation and help to boost your immune system. Studies show (de Cabo and Mattson, 2019)that fasting is an increasingly popular way to manage metabolic and inflammatory diseases. This may involve limiting food intake to an 8 – 10-hour window.
5 SUPPORT
With Probiotics and magnesium that help to aid digestion and reduce bloating. Magnesium is important in the peristaltic movement that moves food along your gut as it gets digested. If you are low in magnesium, your bowls become sluggish, constipated or bloated.
Add a spoonful of Everyday Greens and Magnesium into water everyday which helps to boost probiotics and promote optimal digestive health.
6 SOOTHE
With healthy fats such as avocado oil, walnut oil or omega-3 oils from fish which are essential for nourishing the nervous system and gut.
Enjoy a warming cup of Healthy Chef Digest Tisane with botanicals such as liquorice root, fennel, and peppermint to aid digestion and reduce bloating.
7 SWAP
Your protein powder as many are filled with sugars, fibres, milk solids and artificial ingredients that irritate the digestive system.
Enjoy Healthy Chef Protein which is specifically designed for sensitive digestive systems. Free from sugar, fillers, fibres, gluten, lactose and perfect for the whole family.
8 DRINK
2 litres of filtered water daily. Excretion of toxins and waste is important in keeping the gut flora healthy and promoting peristalsis. Hydration is also important for the gut lining and the mucosa of the intestine.
Enjoy a glass of Healthy Chef Gut Collagen daily. Rich in marine collagen, L-glutamine, magnesium and probiotics to support healthy digestion.
9 EXERCISE
Everyday. Regular exercise helps to make you happy, lowers body fat and cholesterol, boosts your immune system, increases your energy, helps to stimulate gut function and assist motility.
10 FOLLOW MY 28-DAY GUT PROTOCOL
The 28-Day Healthy Chef Gut program is featured in The Healthy Chef App. The meal plan has been specifically designed to nurture your gut through the restoration phase and help reduce inflammation and bloating. Start your Free Trial HERE.