Beat the bloat: How to avoid bloating


We all know the feeling: gassy, full, stuffed. It’s called bloat, and it can sometimes be enough to make you never want to eat again.

Rather than fasting, arm yourself with a few tips to help prevent bloating in the first place. 
  • Eat more vegetables, fruits and whole grains. Make it your mission to eat more veggies than you do any other kind of food. Increased fiber will help prevent constipation, which can be a cause of bloating.
  • Avoid processed foods. We don’t recommend eating much in the way of processed foods for any reason, but especially when it comes to bloating. Rather than highly processed foods, choose fresh or cooked veggies, fish, eggs and dairy. When it comes to grains, stick with whole grains like quinoa and brown rice. Skip the salt, and eliminate white sugar and replace it with raw honey, maple syrup or even Stevia.
  • Don't overeat or eat too fast. Overeating causes that stuffed, uncomfortable feeling and puts a strain on your digestive system. 
  • Avoid carbonated beverages. The fizz stays trapped in your digestive system before it works its way out of the body either through passing gas or burping. 

Still feeling bloated? Here are a few secrets to help you get rid of the bloat:
  • Hold back the carbs. When you eat carbohydrates, your body retains water. Each gram of glycogen is bound to four grams of water, so when you're full of glycogen, you're also full of water. If you cut back on refined carbohydrates and added sugar, you'll lose some excess water weight.
  • Eat green. Green veggies are natural diuretics. They are also full of fiber, which helps clean out your digestive tract.
  • Get a workout in. Cardio not only helps burn calories but also helps with diuresis via sweat. Remember that 3500 calories equals one pound of fat, so if you work off an extra 500 calories a day, you can get rid of one pound of body fat per week.

Quick remedies to reduce bloating
  • A tablespoon or two of unpasteurized apple cider vinegar in water can help. 
  • Chewing fennel seeds is an Indian method of promoting good digestion. In Indian restaurants, they're served like after-dinner mints — and they work!
  • Try peppermint tea or peppermint oil in water. Some say chamomile tea also helps.
  • Ginger tea is known to help a variety of stomach problems. Make some by boiling thinly sliced ginger root and letting it simmer for half an hour. When the tea cools, add raw honey and drink. 

If you follow these tips and are still experiencing issues with bloating, contact a primary healthcare provider with Goshen Physicians.