You wake up in the morning having not eaten in about 12 hours only to find yourself full, bloated and looking 6 months pregnant. You can’t wear clothes that you normally fit into, and the insecurities of weight gain come flooding through your mind. Feeling bloated is one of the worst feeling physically and emotionally. Luckily, there are 3 foods to combat bloating, so even if you’re not hungry, I recommend munching on these to help beat the bloat!
Bloating doesn’t only occur after a big family dinner, or a night out on the town followed by a late night serving of tacos and guacamole. Bloating can happen at any time, after any meal. And when it does happen, it’s the most uncomfortable you’ll ever feel.
Causes of Bloating Include:
- eating too quickly
- drinking carbonated beverages
- sipping on drinks through a straw
- difficult to digest foods (legumes, sugar, dairy, whole grains, some vegetables)
- hormonal imbalance
- food intolerance
An imbalance in hormones can lead to a swollen abdomen and bloating, particularly an imbalance in estrogen levels. Although bloating appears in an enlarged belly, puffiness in the hands and legs are also a sign of water retention in the body. Women suffering from hormone imbalances have most likely become resistant to insulin which means they no longer use blood sugar properly and hormones like testosterone and androgen are thrown completely out of balance. Insulin resistance causes the body to store fat cells, usually in the belly, and lead to bloating and weight gain.
One important aspect of treating bloat is to make sure that you have a thriving gut bacteria to help digest your food. Begin taking a probiotic to build up the good bacteria in your gut. And before you take any medications recommended by doctors, try to beat the bloat the best way we all know how, with food as medicine.
3 Foods To Combat Bloating
Before we can eat to beat the bloat, we have to eliminate foods that cause bloating. These include processed foods, unrefined sugar, grains, gluten, dairy, and soy. Anything that has been manufactured is not giving your body the nutrients it needs to function properly. Processed foods cause nutrient deficiencies and lead to inflammation. This makes it harder for the body to metabolize food and detox any toxins. With this toxic build up, your body will not be able to heal on its own.
So one easy way to eat a clean and healthy diet is to avoid anything that comes in a box or has a barcode. Stick with foods in their whole forms so you can nourish your body as best as you can.
Like taking a probiotic, fermented foods help nourish the gut flora. And when we have a healthy gut, we can properly absorb nutrients from food to keep us healthy. Ultimately fermented foods will help boost our immune system, decrease bloating and improve issues of constipation, diarrhea and weight gain.
Type of fermented foods:
High Fiber Foods
Foods high in fiber can slow down the digestion process, which will combat insulin resistance, which will then reduce your bloated belly! A diet high in fiber means you are eating a diet filled with fresh fruits and vegetables, which also helps eliminate the amount of processed foods in your diet.
Fiber also helps you feel fuller faster so you can potentially stop overeating, which is a cause for bloat and weight gain. There are two types of fiber – soluble and insoluble. Soluble fiber slows down digestion and absorbs water. You’ll find soluble fiber in foods like nuts, berries, and apples. Insoluble fiber passes through our digestive system quickly because it cannot be absorbed by water. This type of fiber is found in whole-wheat grains.
Types of High Fiber Foods:
- dark leafy greens
Tips for eating high fiber foods:
- Drink plenty of water – you need extra water to help the fiber get absorbed and prevent constipation
- Start off flow – don’t overwhelm your body with fiber otherwise you might feel even more bloated than before
- Add in a little bit at each meal – you want to keep everything flowing naturally, so eat some fiber at every meal and not all at once
Grass Fed Meat and Organ Meat
Grass fed meat is a great source of protein and healthy fat. They also provide the body with nutrients and minerals like Vitamin B to help the body naturally detox. Eating grass fed meat will ensure that you’re keeping any toxins out of your body like hormones and pesticides.
Organ meats are also a great source of nutrients and vitamins such as Vitamin A, zinc, calcium, and Vitamin D. Organ meat is a superfood and has these rich nutrient sources in concentrated forms so you are getting a lot more health benefits when eating these organs in smaller amounts. These types of meats also contains nutrient complexes that are heard to get anywhere else.
Types of Organ Meat Include:
How to get the healing benefits of organ meat without actually eating it:
- Sip on bone broth
- Take a supplement – my favorite is Paleovalley Organ Complex which contains a blend of liver, heart, kidney and brain (not an affiliate link)
I’d love to hear from you if you’ve suffered from any symptoms of bloating and how you have used food as medicine to treat your bloat!