If you regularly suffer from bloating, it's smart to start with what you're putting into your body. Are certain foods causing it? Are you eating too fast and not properly chewing? Next, add in some de-bloating superfoods. With a little patience and curiosity you can end the bloat battle for good.
Step 1: Assess Your Diet
A food journal can be a great tool for identifying specific foods that don't agree with you. Writing down everything you eat for a week and noting when you have bloating can provide clear clues. Another option is to simply take pictures of everything you eat for a week, and again, note when bloating occurs. Keep in mind, even healthy foods can produce some temporary bloat, and that's OK. Cruciferous vegetables like kale and cabbage contain raffinose — a sugar that remains undigested until bacteria in your gut ferments it, which can in turn produces gas. Beans are another likely source. You'll also want to pay attention to your wheat and dairy intake to see if either of those might be causing your bloat.
Step 2: Remove Bloat Offenders
Carbonated beverages (including sparkling water and beer), chewing gum, and sugar alcohols are three easy offenders to remove immediately. Also, make it a habit to eat mindfully, chewing each bite thoroughly.
Step 3: Add in De-bloaters
Our favorite organic de-bloaters are avocados and bananas (they're rich in potassium) and hydrating vegetables like celery and cucumber.
It's also one of the major reasons we created Greens Ritual, which is meant to be a daily habit, each morning first thing upon waking.
It's packed with superstar de-bloaters: green tea, the digestive enzyme papain, pineapple, turmeric (contains curcumin, which has been studied extensively for its anti-inflammatory effects and may improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation), and two powerhouse probiotics strains (Bifidobacterium Longum and Lactobacillus acidophilus).
Increasing your prebiotic fiber intake (slowly) is another great way to get your digestion humming and feed good bacteria, which can in turn reduce bloating. Real food sources like artichokes, asparagus, cabbage and wheat bran are a great place to start. Supplementing can also be an easy way to meet your goal of 30-35 grams per day.
We've added 7 grams of prebiotic fiber (from wholefood sources organic psyllium husk powder and oat bran) to Beauty Protein so try starting your day with our So Green Debloat Smoothie for one week and see how you feel. If you need a little extra structure, try our 10-day Sugar Detox program.
So Green Debloat Smoothie
2 cups unsweetened vanilla nut milk
1.5 scoops Hint of Vanilla Beauty Protein
1/2 frozen banana, chopped
2 celery stalks, chopped
1/4 frozen avocado
Splash of lemon juice
1 scoop of Greens Ritual
optional: splash of maple syrup, to taste
Combine all ingredients in a high-speed blender.
Blend on high until smooth.
Regardless of which option you choose, for lasting results, it's critical to make permanent changes to your everyday routine that are upgrading your health.