Are you tired of feeling bloated and uncomfortable day in and day out? Silly question, I know. Nobody enjoys having their belly expand to the size of a balloon on the daily, yet so many of us struggle with that exact issue. In fact, chronic bloating has become so common that it's being normalized!
I'm here to assure you that the daily bloating you are experiencing is not normal, which is a good thing! That means you don't have to live with the discomfort forever, and I'm going to tell you how you can start working toward that goal today - without any strict protocols.
What I'm going to say next may sound crazy, but instead of avoiding food to prevent bloating, we're going to add food to our diets - superfoods to be exact. What is a superfood, you ask? Well, the superfoods I'm referring to contain anti-inflammatory properties, which are going to help decrease bloat by lowering inflammation in the body and supporting overall gut health. Inflammation may be the root of all disease, so any food that can reduce inflammation sounds super to me!
Ready to get the help you deserve? Click here to learn about my signature program, Beyond the Bloating.
The Role of Inflammation in Bloating
Not only is inflammation the likely cause of all disease, but it's also a major contributor to bloating. Here are some of the ways inflammation contributes to that uncomfortable inflated feeling in your gut:
Intestinal Inflammation
Inflammation in the intestines can disrupt the normal functioning of the digestive system. When the lining of the intestines becomes inflamed, it can lead to increased permeability, aka "leaky gut syndrome." This allows undigested food particles, toxins, and bacteria to leak into the bloodstream, triggering an immune response and inflammation throughout the body.
Imbalanced Gut Microbiota
Inflammation can also result from an imbalance in the gut microbiota, the trillions of bacteria living in your digestive tract. When there's an overgrowth of harmful bacteria or a lack of beneficial bacteria, it can lead to dysbiosis, which is associated with inflammation and digestive issues such as bloating.
Gas Production
Inflammation in the gut can disrupt the normal digestion and fermentation of food, leading to embarrassing gas. This can occur when undigested carbs reach the colon and are fermented by bacteria, producing gases such as hydrogen, methane, and carbon dioxide. The accumulation of gas can cause bloating and discomfort.
Water Retention
Inflammation can also contribute to water retention in the body, particularly around the belly. When the body is inflamed, it releases certain substances called cytokines, which can affect fluid balance and lead to swelling and bloating.
Impaired Muscle Function
Chronic inflammation can impair the function of the muscles in the digestive tract, including the smooth muscles responsible for peristalsis, the wave-like contractions that move food through the intestines. When peristalsis is compromised, it can result in sluggish digestion and a buildup of gas and waste, leading to bloating.
So, as you have probably gathered, inflammation needs to be reduced if we want to flatten our bellies. In the next section, I will list several tasty superfoods that will help you do just that!
Top Anti-Inflammatory Foods for Beating Bloat
The following list of foods have proven anti-inflammatory properties as well as other bloat relieving benefits. Eating a variety of these foods is more beneficial than eating just one, so try widening your horizons by adding as many of these gut-loving foods into your diet as you can!
1. Bone Broth
Gut-Boosting Properties of Bone Broth
Anyone who has researched gut health has likely come across this popular cozy beverage. With anti-inflammatory properties and a nutrient-rich profile, bone broth is definitely a superfood when it comes to eliminating bloat.
Bone broth is made by simmering animal bones and connective tissue in water for long periods of time. This slow cooking process helps extract valuable nutrients, including collagen, gelatin, amino acids, and minerals like calcium, magnesium, and phosphorus. These nutrients play essential roles in supporting gut health and reducing inflammation in the body.
Collagen helps repair and strengthen the intestinal lining, reducing inflammation and promoting healing in the gut. Whereas gelatin supports digestion by enhancing gastric acid secretion and promoting the growth of beneficial gut bacteria. Both collagen and gelatin are key factors in improving gut integrity and reducing permeability, which can contribute to bloating and digestive discomfort.
How to Consume
A great way to consume bone broth is on it's own first thing in the morning. One cup each day is a good place to start. However, some people don't love the taste of broth in the morning. If you are one of those people, you can still reap the benefits of bone broth by drinking it later in the day or using it to cook your grains (like rice or quinoa). Simply replace the cooking water with bone broth for a more bloat-friendly grain.
2. Fatty Fish
How Omega-3s Fight Inflammation
One of the main benefits of fatty fish is their high omega-3 fatty acids content. Specifically, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids contain powerful anti-inflammatory properties.
Omega-3 fatty acids work by preventing the production of pro-inflammatory molecules called cytokines and prostaglandins, thereby reducing inflammation throughout the body, including in the gut. By adding fatty fish into your diet, you can help counteract low-grade inflammation commonly associated with digestive issues.
What Fish are Fatty?
Here are some great fatty fish options that are high in omega-3s:
Salmon
Mackerel
Sardines
Rainbow trout
Herring
Anchovies
Remember to purchase wild-caught fish whenever possible for the best quality. Two servings of fatty fish per week is a great goal to reap the maximum benefits for reducing inflammation and bloat. Try different ways of cooking each fish and change up the recipes until you find a few options you love!
3. Turmeric
The Anti-Inflammatory Active Compound in Turmeric
Turmeric is a vibrant spice with plenty of flavour and colour, often used in Indian dishes. The active compound found in turmeric is called curcumin, and it packs a powerful punch against inflammation.
Curcumin has been studied extensively for its ability to reduce inflammation in the body. Research has shown that curcumin can help alleviate inflammation in various conditions, including digestive disorders. By targeting inflammation in the gut, curcumin helps soothe irritation, promote healing, and improve overall digestive health. Incorporating turmeric into your diet can be a tasty and effective way for reducing bloat and other symptoms associated with inflammation.
Creative Ways to Consume Turmeric
When you think of how to add turmeric to your meals, curry is likely top of mind. However, there are several other ways to get your daily dose of turmeric - savoury and sweet options alike!
Golden Milk: Prepare a soothing cup of golden milk by heating milk (dairy or plant-based) with turmeric, ginger, cinnamon, and a touch of honey or maple syrup. Enjoy this cozy beverage as a toasty treat before bedtime or as a midday pick-me-up.
Turmeric Rice: Add turmeric to your rice while cooking to enjoy additional colour and flavour. Turmeric rice pairs well with a variety of dishes, from curries to grilled vegetables, and adds a nutritional boost to your meal.
Turmeric Smoothie: Blend turmeric into your favourite smoothie recipe for an extra anti-inflammatory kick. Combine turmeric with fruits like mango, pineapple, and banana, along with leafy greens, avocado, and coconut milk for a refreshing and nutritious bevy.
Turmeric Roasted Vegetables: Toss chopped vegetables like cauliflower, carrots, and brussels sprouts with olive oil, turmeric, cumin, and garlic powder before roasting them in the oven. The turmeric adds a blast of colour and earthy flavour to the vegetables, making them a flavourful side dish or topping for salads and bowls.
Turmeric Dressing: Make a homemade salad dressing by whisking together olive oil, lemon juice, turmeric, honey, Dijon mustard, and a pinch of salt and pepper. Drizzle this pretty dressing over salads, grain bowls, or roasted vegetables for a pop of flavour and anti-inflammatory benefits.
Try making turmeric a part of your go-to spice list to start reaping those anti-inflammatory benefits!
4. Ginger
Digestive Benefits of Ginger
Digestive health and ginger are a match made in heaven. This spicy root contains bioactive compounds such as gingerol, which have been shown to have potent anti-inflammatory and antioxidant effects. When it comes to digestion, ginger offers several benefits:
Relieves bloating, gas, and indigestion by helping relax the smooth muscles of the digestive tract, facilitating the movement of food through the stomach and intestines.
Soothes nausea and vomiting by helping settle the stomach.
Stimulates the production of digestive enzymes, which are required for breaking down food and absorbing nutrients.
Ideas for Adding More Ginger into Your Life
The great thing about ginger is that it's super versatile! There are countless ways you can start to incorporate more ginger into your diet, but here are a few to get you started:
Ginger Tea: Brew fresh ginger slices in hot water to make a soothing and aromatic ginger tea. Add raw honey and lemon for extra flavour and sweetness. Enjoy a cup of ginger tea after meals to aid digestion and prevent bloating.
Stir-Fries and Curries: Add grated or minced ginger to stir-fries, curries, and other Asian-inspired dishes for a burst of flavour and digestive support. Ginger pairs well with ingredients like garlic, soy sauce, and sesame oil, enhancing the overall taste of the meal.
Smoothies: Incorporate fresh ginger into your smoothie recipes for a spicy kick and added digestive benefits. Combine ginger with fruits like pineapple, mango, and banana, along with leafy greens and coconut water, for a nutritious treat.
Salad Dressings: Make homemade salad dressings with grated ginger, olive oil, vinegar, and herbs for a zesty and digestive-friendly topping for salads and grain bowls. Ginger adds a unique flavour and enhances the nutritional value of your meal.
Ginger Desserts: Experiment with adding ginger to your favourite dessert recipes for a spicy and flavourful twist. Whether it's gingerbread cookies, ginger-spiced cakes, or ginger-infused ice cream, there are plenty of ways to satisfy your sweet tooth while reaping the digestive benefits of ginger.
I personally am a big fan of ginger tea and often drink a cup after dinner to keep my digestion in tip top shape. Let me know what your favourite ginger recipe is - I'd love to try it!
5. Probiotic Foods
Importance of Gut Health for Reducing Bloat
The microbiome is filled with billions of bacteria, fungi, and other microorganisms that help keep your digestion running smoothly. However, when this delicate balance of bacteria gets out of whack, due to antibiotics, chronic stress, or an unhealthy diet, then we start to experience symptoms of bloating, gas, and more. This condition is also known as dysbiosis - an imbalance between the good and bad gut bacteria.
Probiotics can help restore and maintain a healthy balance in the gut, which supports optimal digestion and reduces bloat. Most people are aware of the store-bought probiotics that come in the form of a pill or powder. However, there is a much cheaper and potentially more potent way to get probiotics into your gut, and that's by eating probiotic-rich foods on the regular.
Examples of Probiotic-Rich Foods and Serving Suggestions
Incorporating probiotic-rich foods into your diet is an effective way to support gut health and reduce bloating. Here are some examples of probiotic foods along with serving suggestions:
Yogurt: Yogurt is one of the most well-known probiotic foods, containing live and active cultures of beneficial bacteria such as Lactobacillus and Bifidobacterium. Choose plain, unsweetened yogurt with live cultures for the most probiotic benefit. Enjoy yogurt as a snack, breakfast, or as a base for smoothies and parfaits.
Kefir: Kefir is traditionally a fermented dairy product similar to yogurt but with a thinner consistency and a tangy flavour. However, non-dairy versions also exist, such as coconut kefir. It contains a diverse range of probiotic strains and is rich in nutrients like calcium, protein, and vitamins. Drink kefir on its own or use it as a base for smoothies, salad dressings, or overnight oats.
Sauerkraut: Sauerkraut is a fermented cabbage dish that's packed with probiotics and nutrients. Look for unpasteurized sauerkraut that's been naturally fermented to preserve its probiotic content. Enjoy sauerkraut as a side dish, salad topping, or condiment for sandwiches and wraps.
Kimchi: Kimchi is a traditional Korean fermented vegetable dish, usually made with cabbage, radishes, and spices. Like sauerkraut, kimchi is rich in probiotics and offers numerous health benefits. Serve kimchi as a side dish, add it to stir-fries and rice bowls, or enjoy it as a topping for tacos and burgers.
Kombucha: Kombucha is a fermented tea beverage that's naturally carbonated and mildly effervescent. It's made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY). Kombucha comes in a variety of flavours and can be enjoyed as a refreshing beverage on its own or used as a mixer in cocktails and mocktails.
Please note that some people may experience worse bloating or other digestive symptoms when eating a large amount of probiotic foods. If you are new to probiotic foods, start slow! There are billions of bacteria in just 1 tbsp of sauerkraut, so you do not need to eat a ton of these foods to benefit from them.
6. Berries
Antioxidant Properties of Berries
Berries are a delicious superfood packed full of antioxidants that help reduce inflammation in the body. Antioxidants are compounds that help neutralize harmful free radicals, which can contribute to oxidative stress and inflammation. Berries contain a wide range of antioxidants, including flavonoids, anthocyanins, and vitamin C, which have all demonstrated anti-inflammatory effects.
Research has demonstrated that regular consumption of berries is associated with a decreased risk of chronic diseases, including heart disease, diabetes, and certain types of cancer, thanks to their potent anti-inflammatory properties. Thus, regularly snacking on berries is a fantastic way to decrease inflammation and bloat.
Delicious Ways to Enjoy Berries
Berries are another extremely versatile food that can be effortlessly added to so many different snacks and meals. Here are a few ideas to get you started:
Fresh Berry Bowl: Enjoy a simple and nutritious snack by filling a bowl with a mix of fresh berries, such as strawberries, blueberries, raspberries, and blackberries. Sprinkle with a drizzle of honey or a squeeze of lemon juice for added flavour.
Berry Smoothie: Blend a handful of mixed berries with banana, spinach, Greek yogurt, and almond milk for a refreshing and nutrient-packed smoothie. Customize your smoothie with your favourite protein powder or add-ins like hemp seeds or nut butter for extra satiety.
Berry Parfait: Layer Greek yogurt, granola, and mixed berries in a glass to create a delicious and satisfying parfait. Top with a dollop of whipped cream or a sprinkle of shredded coconut for added deliciousness.
Berry Salad: Add a pop of colour and flavour to your salads by tossing in a handful of fresh berries. Pair mixed berries with leafy greens, sliced almonds, goat cheese, and balsamic vinaigrette for a tasty and nutritious salad.
Berry Compote: Cook down fresh or frozen berries with a splash of water and a touch of honey or maple syrup to create a vibrant berry compote. Serve warm over oatmeal, pancakes, or yogurt for a decadent breakfast or dessert.
Frozen Berry Popsicles: Blend mixed berries with coconut water and a squeeze of lime juice, then pour the mixture into popsicle molds and freeze until solid. These homemade berry popsicles are a refreshing and healthy treat on a hot day.
Remember that frozen berries are just as nutritious, if not more so, than fresh berries. I almost always buy frozen over fresh because they're typically cheaper and last longer. Nothing worse than your $6 container of fresh berries going bad before you even eat one!
7. Olive Oil
The Mediterranean diet is known as one of the healthiest diets out there, and what is a staple ingredient of said diet? Olive oil.
Here are some of the key health benefits of olive oil:
Heart Health: Olive oil is rich in monounsaturated fats, particularly oleic acid, which is associated with a reduced risk of heart disease. The high levels of antioxidants in olive oil, such as polyphenols and vitamin E, help protect the heart from oxidative damage and inflammation.
Anti-Inflammatory Properties: The antioxidants found in olive oil have potent anti-inflammatory effects, helping to reduce inflammation throughout the body, including in the gut. By calming inflammation, olive oil can relieve bloating and other symptoms of digestive discomfort.
Digestive Health: Olive oil is gentle on the gut and can help lubricate the intestines, promoting smooth digestion and reducing the risk of constipation. Incorporating olive oil into your diet can help support overall digestive health and reduce bloating.
Nutrient Absorption: The monounsaturated fats in olive oil have been shown to enhance the absorption of fat-soluble vitamins and nutrients, such as vitamin A, D, E, and K. By improving nutrient absorption, olive oil supports overall health.
Weight Management: Despite being calorie-dense, studies suggest that olive oil may aid in weight management when consumed as part of a balanced diet. The healthy fats in olive oil help increase feelings of satiety and reduce appetite, leading to better weight control.
Tips for Using Olive Oil in Cooking
Olive oil is one of the healthiest oils you can cook with for reasons listed above. Here are some tips for how you can start using more olive oil in your cooking:
Drizzling: Use extra virgin olive oil as a finishing oil by drizzling it over cooked dishes, salads, and soups to add flavour and richness.
Sauteing and Stir-Frying: Use olive oil for sautéing vegetables, meats, and seafood. Its high smoke point makes it suitable for medium to high-heat cooking methods like stir-frying.
Marinating: Create flavourful marinades for meats, poultry, and tofu by combining olive oil with herbs, spices, citrus juice, and vinegar.
Baking: Substitute olive oil for butter or vegetable oil in baking recipes like cakes, muffins, and bread for a healthier alternative.
Dipping: Serve crusty bread with a bowl of extra virgin olive oil seasoned with balsamic vinegar, herbs, and spices for a delicious and healthy appetizer.
Homemade Dressings and Sauces: Make your own salad dressings, pesto, and sauces using olive oil as the base for added flavour and nutritional benefits.
I would highly recommend switching out your vegetable and seed oils with a higher-quality oil such as olive oil. Canola, vegetable, and other seed oils are inflammatory and can actually be one of the reasons why you're bloated! Try making the swap next time a recipe calls for some oil and see if you notice a difference in how you feel.
Personalized Support for Beating Bloat
Bloating is a complex issue, and it's essential to acknowledge that individual experiences and needs vary from person to person. What works for one individual may not work for another due to differences in genetics, lifestyle, dietary preferences, and underlying health conditions. Understanding and addressing these individual differences is key to effectively managing bloating and achieving long-term results.
As a gut health coach and someone who has been in your shoes, I understand the unique challenges that women face when it comes to bloating and digestive health. My role is to provide personalized support and guidance tailored to your specific needs and goals. By taking into account your individual health history, dietary habits, lifestyle factors, and preferences, I can help you develop a customized plan to address bloating and improve your overall gut health.
If you're struggling with bloating and digestive issues, it's essential to seek professional guidance from a qualified healthcare provider or gut health coach. While lifestyle modifications and dietary changes can be beneficial, it's essential to address any underlying health conditions or concerns that may be contributing to your symptoms. A healthcare provider or gut health coach can help you navigate the complexities of bloating, provide personalized recommendations, and support you on your journey to better digestive health.
Remember, you don't have to suffer in silence or navigate your digestive health journey alone. Reach out for support, and together, we can work towards finding solutions to alleviate bloating and improve your overall well-being. Your gut health is worth investing in, and with the right guidance and support, you can achieve the relief and results you've been yearning for.
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