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. (Check out the reviews, our customers are experiencing lasting de-bloating!)
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.
Step 4: Try a Gut Reset
While keeping up good habits consistently is what will ultimately keep your bloating at bay, a gut reset can be a great way to jumpstart debloating.
That's why we created the Gentle Gut Reset. It's a 1-2 day reset that's packed with wholefood de-bloaters, probiotics and prebiotic fiber. You'll start your day with a green juice and follow it with a gut-nourishing smoothie. Eat a plant-centric lunch and then another gut-nourishing smoothie for dinner.
We recommend doing the reset for 1 to 2 days consecutively to start and then up to twice a week for maintenance.