Get rid of bloat fast! Dealing with bloating can be an uncomfortable and frustrating experience. Whether it’s caused by a heavy meal, digestive issues, or hormonal fluctuations, finding ways to get rid of bloating fast is essential for regaining comfort and confidence! Let’s explore some effective strategies to help you banish the bloat and feel better in no time!
Chew, Chew, Chew your food!
Chew your food to applesauce consistency! Digestion starts in your mouth. Chewing your food 20-30 times (close to applesauce consistency) helps break down the food for better digestion. It also encourages you to slow down and be more mindful of what you are eating. This simple task can fix bloat!
Check out my extra mindful eating tips here.
PRO TIP: Put your fork down in between bites to help you slow down and chew!
Reduce liquids at meal time
Fluids can dilute your digestive enzymes, digestive enzymes are needed to properly break down our food. If they are diluted you may experience bloat and indigestion as a result. By reducing your fluid intake you will increase your digestive enzymes. During meal time, try to have only sips of water. BUT be sure to drink plenty of water before and after meal time.
Increase Bitter foods in your diet
A great way to improve digestion is by supporting your digestive enzymes! The mouth, stomach, small intestine, and pancreas all produce digestive enzymes. BUT the pancreas is truly the powerhouse. It produces the enzymes that break down your proteins, carbs, and fats. These are essential for proper digestion and absorption of nutrients. Bitter foods are a great addition to naturally boost your digestive enzymes production.
PRO TIP: Get rid of after meal bloat fast with apple cider vinegar. Dilute ½ TBSP of apple cider vinegar in water and drink before meal time.
Examples of bitter foods:
- Apple Cider Vinegar
- Bitter melon
- Dandelion greens
- Jerusalem artichokes
- Lemon and lemon rind
- Red leaf lettuce
- Arugula (rocket)
- Lime and lime rind
Reduce stress and say BYE to bloat!
RELAX! If you are in a stressed out mode you have a harder time secreting your important digestive enzymes, stomach acid, and bile.The brain and gut are greatly connected and have a bi-directional communication line via the vagus nerve.
When you experience a major stressor your brain sets off the “fight or flight” alarm (sympathetic nervous system) and the vagus nerve does not work as well. As a result of this, your body will put the “rest and digest” (parasympathetic nervous system) on the back burner.
PRO TIP: Take 3 deep breaths before eating, incorporate meditation, or light walking after meal time.
Bloating doesn’t have to control your life. By incorporating these simple yet effective strategies into your routine, you can quickly and naturally alleviate bloating, allowing you to feel more comfortable and confident.
Remember that everyone’s body is different, so take time to understand YOUR bloat. It may take some experimentation to find the combination of techniques that works best for you. Say goodbye to bloat and hello to a happier, healthier you!
Take Away Message:
Prioritizing your gut health is a powerful step towards achieving overall well-being. By incorporating these tips into your lifestyle, you can drastically improve your bloat. Need some guidance when it comes to fixing your bloat? Learn how I can help you here!
Here’s to a healthier gut and a happier you!