If you don't think the food you eat can impact your body image, think again.
Just remember the last time you felt bloated... how did you feel about your body then? I'm guessing the answer is somewhere between not so great to terrible.
Even though bloating is temporary, it can be extremely uncomfortable. The causes of bloating can be anything from digestive issues, hormonal imbalances, thyroid dysfunction, allergies or intolerances. Because digestion is usually the culprit, I often use symptom journaling in my practice, keeping a food diary with any notes on how your body feels after eating. Knowledge is power!
Here are 10 ways to beat bloating and improve your digestion:
Rule out food allergies and intolerances. Depending on the person, certain foods can cause gas and bloating. I suggest talking to your doctor about allergy testing or keeping a food diary to track what you eat when you feel bloated. Then remove foods that are knowingly causing you to bloat.
Take a look at how gluten, dairy, soy, corn, eggs, and legumes make you feel. These are just a few of the common foods that I see in my practice that really affect digestion and bloating.
Consider SIBO. A small intestinal bacterial overgrowth (SIBO) is the result of high levels of abnormal bacteria living in the digestive tract. This can be the result of a high-stress lifestyle, antibiotic usage, or a diet high in refined sugar & processed foods.
Check your sodium intake. Too much salt can cause some to retain water and lead to bloating.
Chew your food. Contrary to popular belief, your digestive system can not easily break down whole pieces of improperly chewed food.
Consider a digestive enzyme. Quality digestive enzymes can help you improve the digestion of your food. Look for one that includes lipase to break down dietary fats, amylase to break down carbohydrates, and protease to break down proteins.
Try a quality probiotic. Probiotics replenish a healthy gut microbiome that helps us digest the food we eat.
Try a herbal tea like peppermint, ginger, or dandelion root. Many herbs can help the body release extra fluid and gas.
Go for a walk. Exercise can get your bowels moving and can help to relieve bloating and constipation.
Take a warm bath. Soaking and relaxing can relieve stress, which can help to reduce bloating.
What to do next...
Any questions? Leave me a comment below.
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