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Take Care of Your Gut, Fight Bloat, and Improve Energy This Holiday Season

Here are 3 Pro Tips to Fight Bloat and Rebalance Your Gut Today:

  1. Incorporate Various Forms of Probiotics. It can be very helpful to start incorporating a daily probiotic supplement in addition to probiotic rich foods. Be sure to take your probiotic with a balanced meal, rich in prebiotics. This allows you to make the most of your probiotic. Probiotics use prebiotics as fuel in order to grow and colonize in the gut. Popular prebiotic foods include: bananas, onions, garlic, oats and apples.

  2. Keep a Bloat Diary. If you sense that you feel poorly after eating certain foods, keep a food journal and take extensive notes. Which foods make you feel the worst? How soon do the symptoms set in? What exactly does that look like? Be your own detective and you may find that this tool alone gets rid of your bloat. At the very least, this will serve as an incredibly helpful tool for your dietitian. If a client comes to me on our first visit with a 4 week food and symptom journal already complete, I can often help them take action immediately vs. working through another 2-3 sessions to finally pin information down.

  3. Make Magic in the Toilet Daily. This concept has been a source of contention between the functional vs. conventional medicine fields for many years. However, I believe and know from extensive clinical experience that humans should have 1-2 bowel movements daily. Period. Having a daily bowel movement helps with everything from bloat, to detoxification, cholesterol removal and beyond. If you are not having 1-2 large, well formed bowel movements daily, you may find that your bloat never really goes away and it might be an uphill battle in the arena of weight loss.

 

How do we fight this? 

  • Stay hydrated at all times.
  • Consider talking to your doctor or dietitian about supplementation with magnesium citrate.
  • Actively choose foods that provide bloating relief. This means more focus on eating foods high in soluble fiber such as beans, brussels, broccoli, oats, chia seeds. Other natural de-bloaters include ginger, peppermint tea, cucumber, pineapple, and papaya.
  • Remove the symptom provoking foods from your food journal for at least 2 weeks.
  • Sleep at least 7 hours a night. It is unbelievable what a consistent good night’s sleep can do for digestion, hormone regulation and metabolism. Sometimes, this is the missing piece of many women.
  • Stay active. Move your body every single day!

And there we have it, how to maximize your gut health in a nutshell and say bye, bye to bloating

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