5 Ways To Decrease Bloat [without going gluten/dairy-free]

I get it, feeling bloated is uncomfortable and you just want it to go away.

But like most things worth healing, it’s gonna take time.

It’s also going to require your energy and attention. Meaning, just taking a probiotic supplement or removing potential food culprits, won’t fix it.

So before you cancel gluten, dairy, or any other food you’ve heard may be causing the bloat, check these 5 things –

1 – When was the last time you had a bowel movement? Sometimes a bloated belly is just a full belly that needs to defecate. If you’re not having a solid bowel movement daily, you may need to increase your fiber consumption. Do this by adding more whole grains, starchy vegetables, fruit with skin, beans, nuts, and seeds. Do so slowly while increasing your water intake to ease any discomfort.

2 – With that said, you could be eating too much fiber or the wrong types. For someone who struggles with bloating, raw, cruciferous veggies like broccoli, cabbage, brussels sprouts or cauliflower, may be too hard on your gut. Start by adding cooked veggies and limit to filling half your plate with them.

3 – Eat slower. Chewing your food well before swallowing will aid in the digestion process. To help with this: eat with your non-dominant hand, count 20 chews before swallowing, or take smaller bites.

4 – Manage your stress. Bloating is often a symptom to lack of sleep, anxiety, and/or poor stress management. In serious cases, cortisol (your stress hormone) can be secreted so much that it can make you look pregnant despite not having a baby inside.

5 – Add in more probiotic rich foods. Before you go straight for a probiotic supplement, try eating things like yogurt, kefir, kombucha, kimchi, or tempeh. Your body almost always responds better to food sources over supplements.

If after all this, you’re still experiencing bloating, make an appointment with a gastroenterologist or functional dietitian to get to the root of your symptoms, discuss what supplements to take and THEN explore if a gluten/diary-free lifestyle is for you.

Which number could you start working on? I’m working on #4!

With Lots Of Healthy Love,
Toni

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