5 Ways To Beat Bloat


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Written by: Ashley Warwa

Bloating, a word that seems to be popping up more and more these days…  

Bloating is an uncomfortable feeling of swelling and tightness around your abdomen area, almost like there is a balloon inside you that has blown up and you’re about ready to pop. This feeling is one of the most common complaints among society today. Most people go undiagnosed for years, relying on pain medications and pills that, in the long run, wreak havoc on your digestive system.

Having lived with Cronin’s disease for twenty years now, I am the queen of debloating. Living a life that involves social engagements, hopping on airplanes and attending parties, I make sure I am prepared for planned occasions and general day to day living.   

Here Are My Top 5 Tips To Help BEAT Bloat:

1. Get Off The Gluten: Although some say that cutting gluten is seems to be more of a “trend,”, it’s more because people legitimately have a sensitivity or are allergic to it. Gluten is a mixture of two proteins present in wheat, barley and rye. It is responsible for the elastic texture of dough, which is very hard on your digestion and difficult to break down, often leading to bloat.

Try cutting out gluten for 4 weeks and choose gluten-free (GF) grains like amaranth, buckwheat, rice (brown or wild), millet, quinoa and teff. Also, be sure to keep a look out for GF breads – there are so many brands on the market these days. Just make sure the brands you choose are not loaded with sugar!

2. Ditch The Dairy: Cow’s milk – the culprit of bloating. Have you ever indulged in a big ice cream sundae on a date, thinking it seems like a great idea to share the desert with the hottie, when suddenly, minutes after taking your first bite, your jeans feel so tight that it’s uncomfortable to sit and stare anymore?

Most people cannot digest milk because of lactose, where undigested sugars end up in your colon fermenting away, leading to bloating and cramping. INstead, opt for almond, rice or hemp milk and look for dairy-free alternatives to cheese and yogurt; it will make a huge difference.

3. Regulate Toilet Trips: Often enough, people think that going to the “toilet” only a few times a week is normal. Well, having been on both sides of the spectrum (frequent trips to less frequent trips), I can relate really well to the less frequent side now that I have lived in Italy for a year and have had a diet full of pizza, pasta and gelato (and let me tell you, I felt like one big turkey gobbling around Milan).

Constipation is not only a silent killer, but its biggest symptom is constant bloating. If this sounds like you, try out a 5 day juice cleanse (if you don’t have a juicer, you can give Drew’s Organifi a try!) to help your bowels start moving and working again. Make sure to include loads of fresh produce, at least 7-9 pieces a day.

Along with your soups, salads, snacks, smoothies and super juices in your daily diet, also try drinking aloe vera juice, taking magnesium and, most importantly, sipping on hydrating liquids like purified water, herbal teas and fresh juices. Drink at least half your weight in ounces of water daily and make sure you are doing daily trips to the toilet – and say bye bye, bloat!

4. Take Your Probiotics: Supplement yourself with a good quality probiotic (aka good bacteria that has profound effects on your digestion). This will help balance out the bacteria in your gut. Otherwise, if your gut’s out of whack, bloating will definitely occur. Invest in a good probiotic and take it daily; it will have a significant effect on your digestion and help banish bloat. Not to mention, a healthy gut also promotes a healthy immune system, glowing skin and balanced mood.

5. Pop It With Peppermint Tea: Peppermint tea is one of my definite go-to herbal teas that is not only refreshing, tasty and invigorating, but extremely good for depuffing and beating bloat. It’s a great drink any time of the day, but if you are feeling more bloated than usual, make a potent pot of peppermint tea, sip it within the hour and continue doing so a few times more that day. Then just feel that dreaded swelling go down!

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Ashley Warwa
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Ashley Warwa

Registered Nutritionist and Integrative Nutrition Health Coach at Ashfab
Ashley Warwa is a Registered Nutritionist, Integrative Nutrition Health Coach and the soon to be author of Feed Yourself Fabulous. She is also the founder of Four Months to Fabulosity, a one-on-one nutrition program designed to help women achieve their ultimate health, wellness and beauty.In this program, Ashley’s clients receive a personally tailored diet, complete with manageable steps to help them lose weight, look great and reclaim their health. She specializes in detox, digestion, weight-loss and wellness.
Ashley Warwa
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