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.
Those who know me, know that digestive health is incredibly important to me, as is helping others improve their gut health to benefit their overall wellbeing. It's the reason why I wrote my eBook Perfect Digestive Health and the reason why I developed my product range. Today, I’m sharing 6 simple yet important steps to help you say goodbye to bloating forever!
1. ELIMINATE INFLAMMATORY FOODS OR FODMAPS.
Ingesting food and beverages that include FODMAPs, carbonation, gluten, alcohol, or refined carbs and sugars, can play a major role in the cause of bloating. By reducing or eliminating these elements from your diet, you can minimise inflammatory responses and reduce bloating.
FODMAPs is an acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides And Polyols. They include certain sugars that aren't easily digested, such as fructose and sorbitol.
2. AVOID RAW, HARD TO DIGEST FOODSFor some people, foods such as salads and raw vegetables, nuts and seeds are hard to digest, especially if you have a sensitive digestive system. Personally I find it's better to eat warm foods that are lightly cooked or nourishing soups and broths that are easily digested, reduce bloating and are absorbed quickly into the body.
If your body tends to struggle with certain fruits and vegetables, using a freeze-dried superfood powder such as Healthy Chef Organic Superfood is a wonderful way to nourish your system with vitamins and antioxidants without the need to ingest foods that tend to make you bloat.
3. USE THE RIGHT PROTEIN SUPPLEMENTAnother culprit potentially causing your bloating could be the protein you use. Many cheap proteins contain unnecessary sugars, fibres, milk solids and artificial ingredients that irritate the digestive system. This is why I developed my own Healthy Chef Proteins.
Our low carbohydrate protein powders are designed for the most sensitive digestive systems and are free from sugar, fillers, gluten, lactose and added fillers, designed to be easy-to-digest and gentle on the digestive system.
4. INTRODUCE PROBIOTICS INTO YOUR DAILY DIETProbiotics are live microorganisms (good bacteria) that reside in the gut. Probiotics support our immune system, motility, digestion and assist with nutrient absorption into our body.
Good sources of probiotics are fermented foods or supplements such as Healthy Chef Everyday Greens. This blend was specifically and naturally formulated to contain probiotics as well as L-glutamine to restore digestive health and reduce bloating.
5. REFRESH YOUR FLUID INTAKE
Drinking plenty of water each day is so important for healthy gut function, but is often something that is easily overlooked. Water assists in the absorption of nutrients and removes waste and toxins from the body, so it’s important to drink a minimum of 2–3 litres per day (8–12 glasses).
Beverages such as coffee, alcohol, or drinks with numerous sugars and processed ingredients can also irritate the gut. If you prefer versatility in your drinks, try swapping beverages that could cause inflammation to herbal teas such as Healthy Chef Digest + Calm, or Lemon + Ginger. Herbal teas can offer a variety of flavours, while still continuing to hydrate the body, and keep you warm over the cooler months.
Swap that morning coffee for a slow-release caffeine alternative like Matcha Tea. Matcha can stimulate the digestive system, increase motility in the gut and assist with bloating.
6. FOLLOW MY 6-STEP GUT HEALTH PLAN
While there are a number of factors that lead to bloating, there are also many ways you can reduce bloating and calm the digestive system to be in balance.
I have listed these out in my 6 Step Gut Health Plan here, which goes through the ways in which you can support your digestive system, reduce bloating and boost total wellbeing.