I looked 6 months pregnant the other day.
Yep, after eating a meal of chicken, salad and broccoli.
I couldn’t believe it.
I legit looked pregnant and not only that…. the worst part of it is that it hurt.
I felt so uncomfortable, I just wanted to lie down and go to sleep.
Ever feel that way?
Today, I want to talk about bloat. Not fat… bloat.
There’s a huge difference.
Of course, you probably get super bloated around your period.
I know I do!
But aside from that, there are several things we do on a daily basis that contribute to more bloat.
So whether it feels uncomfortable like it did for me the other day or whether you just know that’s not really you and wish you could not be so bloated all the time… this is for you.
So here are a 7 tips to help you de-bloat.
1. Reduce or Omit Wheat/Gluten
This is a highly inflammatory food and usually causes gas, bloat because of how much inflammation it causes in the gut.
These days there are tons of great gluten-free products to replace your fave foods, so look into them and try to eliminate this food.
2. Food Allergies
Believe it or not, there could be healthy foods that your body is having a hard time digesting because you have an allergy to it and it’s causing all kinds of digestive issues and bloat.
The best thing to do is an allergy test.
I haven’t done one yet, but plan to do one soon because I definitely feel like I have some allergies.
But if you can’t do one because they are a bit expensive and not covered by insurance, then start to pay attention to how you feel after you eat.
Open up a note on your phone and every time you eat and feel bloated, gassy or uncomfortable, write down what you ate.
I have been able to pick out several foods I know I am allergic to just from doing this. A few of them are broccoli, grapes, wheat.
Eliminating these foods will make you look and feel so much better.
3. Artificial Sweeteners
These are sweeteners like Splenda, Sweet and Low, Equal, Aspartame, Sucralose and also some sugar alcohols.
They cause a lot of inflammation in the gut which in turn cause gas and bloat.
If you are going to be wearing a tight dress, swimsuit, etc and you do not want to be bloated, I would suggest you not use any artificial sweeteners or any foods or drinks that are SUGAR-FREE.
Most products that are sugar-free are sweetened with artificial sweeteners.
Better options are coconut sugar and Stevia.
4. Too Much or Too Little Fiber
There are some vegetables that are high in fiber that cause gas and bloat. Vegetables like broccoli, cauliflower, Brussel sprouts, etc.
I’m not saying these are bad for you, but for a lot of people they do cause gas and bloat so if again, you are going to be in a swimsuit or tight dress or have an event and don’t want to be bloated, omit high fiber veggies like these and stick to ones like zucchini, squash, cucumbers, etc.
Too little fiber will make you constipated.
Your body needs fiber in order to have proper digestion and move the food along the digestive tract.
If you are not having proper digestion, you will not just feel, you will be bloated and uncomfortable as you won’t be able to go to the bathroom as usual.
Along the lines of fiber…
You need enough water in order to move the fiber through the digestive tract, so if you don’t want to be bloated and you are eating more veggies in order to eat healthier, make sure you increase your water intake.
If you don’t have enough water, you will also retain more water.
You probably know this, but sodium makes you retain water aside from a whole host of medical issues like high blood pressure, stroke and heart disease.
Can you cut back on how much salt you use when cooking?
Can you cut back or eliminate pre-packaged foods like chips, sauces, condiments, frozen meals?
I also talk about sodium and how it affects weight loss in this YouTube video. Check it out!
This is a silly one but most people don’t realize this and too many people use gum for satiety and to kill hunger and cravings.
What most people don’t realize is that most gums are made with artificial sweeteners and as you read above, that will increase bloat.
Aside from that, chewing gum often makes you inhale more air and it causes bloat.
So if you are going out on a Friday night and are planning to wear a tight “whatever”, please do not chew gum in place of eating.
It’s better to just eat something healthy and drink some water instead of chewing gum.
Ok, whew, that was a lot.
I hope these tips help you to de-bloat and feel more comfortable.
Remember it’s all about making little changes that together make a big difference.
The digestive tract is one of the biggest processes of the body and it affects EVERYTHING.
Food and alcohol make a huge impact on our digestive tract, weight loss and bloat.
If you are not eating super clean and you are drinking alcoholic beverages pretty often, you need to make sure you are doing things to reduce inflammation.
Fish Oil and Vitamin D are really great for reducing inflammation. Which in turn will prevent a whole host of diseases and also make you lose fat more effectively as well as reduce bloat.
Check out this post on the 3 supplements that you should be taking to accelerate fab burning and weight loss.
Did you know that we now have a MEDICAL-GRADE, DOCTOR-FORMULATED, HIGH QUALITY fish oil, Vitamin D and Vitamin B12 in the MMF SHOP.
Yep, it’s the most important vitamins we should all be taking on a daily basis.
Ones I take on the daily and ones that I got tired of spending crazy amounts for good quality because most are legit garbage and your body doesn’t absorb them.
So if you aren’t taking these, maybe it’s time to look into it.
Always consult with your doctor first.
But I don’t go a day without these. And we finally have medical grade vitamins at a crazy good price.
I just had an mPower shake (multivitamin) & also took all my vitamins! I like to do it together so I don’t forget later.