Bloating is the worst anytime, but especially in summer. 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? 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.
Step 2: Remove Major 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 the Good Stuff
Our favorite delicious 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.
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.