My Best Tips for Beating the Bloat
I have had issues with digestion for as long as I can remember. I even recall having heartburn as a child. I’m not kidding. And I still get heartburn randomly. I sound 80 when I say that, I know. But it’s true. Heartburn, bloating, abdominal pain…these are things that have been my reality for most of my life. So I have a lot of personal experience with digestion. These health issues were also what sparked my interest in naturopathic medicine. I started doing my own research on how to live a healthy lifestyle and eat for my body. Most of the information I was looking at was from holistic nutritionists and I fell in love with using food as medicine. I lived for all the hacks for getting the ultimate nutrition from your food (and I still live for it). That led me to go see a naturopathic doctor. The rest, as they say, is history.
Digestion can be tricky. Some people experience seemingly small, short-lived bouts of digestive upset - usually with a clear trigger. Others chronically experience gut issues and can rarely pinpoint the trigger. There truly is a wide range of digestive concerns that exist out there. With my patients, even when there were extremely difficult cases of chronic concerns, I always went back to basics. And I still do that for myself. Becomes oftentimes we get so deep into all the wellness trends out there, that we forget about the foundations of health. And those are as important as any other health ritual. So today, I’m sharing with you my tried and true digestion tips (especially ones that help bloating) that I’ve learned through personal and professional experience. And all of them are about going back to the foundations of holistic health.
My best tips for healthy digestion and beating the bloat
Eat when you’re hungry
This may seem like it has nothing to do with digestion, but it really does. In fact, it has everything to do with digestion and holistic health in general. We are so used to ignoring our bodily cues, that we end up creating more problems than there were to begin with. When you feel hunger, your body needs food. It’s as simple as that. You are feeling that way for a reason, so it is imperative that you eat when you are hungry. By the time you feel hungry, your digestive system has already kicked in (digestive juices, acid, enzymes, motility, etc.), and if you ignore that, it’s often a recipe for bloat or abdominal pain. It may feel inconvenient to eat when you’re hungry, but if you make sure you have things on hand that you can at least snack on. That will make a world of a difference. And soon you will learn your body’s rhythms and be able to predict when you will be hungry and can eat before or right on time to avoid any future discomfort.
Eat without distractions
This is part of mindful eating. Something we don’t often do is eat without any distraction. Many of us are used to eating while doing something else. It can be very convenient to multitask this way, but it’s not doing your digestion any favors. Digestion starts in your brain. So if your mind is preoccupied with something else, you can bet your digestive system is not going to function properly and this will often lead to bloating and other digestive issues. Try and eat in a quiet space with or without company, no phones, TV, work, or any other distractions.
Don’t drink any liquids with meals
This is another habit that a lot of us do automatically. It is very much a norm to have a drink alongside your meal. It’s a given at restaurants too. But liquids actually dilute your stomach acid, making it harder for that acid to do its job - which is to break down your food. It’s best to have liquids 20 minutes away from your meals (either before or after), and if you really need a drink with your meal, something like a chai tea which contains a lot of digestive herbs in it, will be great to sip on.
Chew your food slowly
This is actually another habit many of us unconsciously do. We tend to chew our food quickly because we have other things to do or we are just too hungry. Chewing quickly typically means that you aren’t mechanically breaking the food down enough before it enters the rest of your digestive system. You are likely swallowing the food well before you were meant to. This makes it difficult for the rest of your digestive system to break down the food and it has to work extra hard. This can result in pain, bloat and even in some cases heartburn. Make sure you are chewing slowly. It is recommended to chew approximately 20 times per bite (which seems like a lot, but it makes a huge difference!).
Try to eat as close to whole foods as possible
There are so many types of foods available to us nowadays. And it can be really tempting to try things that are heavily processed, but are marketed to look so gosh darn yummy. Although it is hard to resist, it is important to know what effect these things are having on your digestive system. When we eat foods that contain things like additives, refined sugars, preservatives, etc. our bodies don’t naturally know how to digest them. Furthermore, these things often actually damage the lining of the intestines. This damage can build over time and result in inflammation, bloat, pain, food sensitivities and a whole slew of other digestive concerns. Opt for foods that are as close to their natural form as possible like fresh fruits, veggies, grains, etc. Fill your day up with these things so that it crowds out any of the bad. Of course, if you have known allergies or sensitivities even to certain whole foods, then continue to avoid those.
Warm foods over cold
Your digestive system has a much easier time digesting foods that are warm than cold foods. This is because the temperature of the digestive system is warm itself. And warm, cooked foods have already begun the digestive process, so it is less work for your digestive system. Cold, raw foods are a lot harder to digest and can result in bloat. Fruits and veggies are amazing and even though they are cold/raw, they are still ok to have on an empty stomach so that your digestive system can focus on digesting them. I would still balance those out with warm, cooked meals vs. a complete raw diet if you are someone who struggles with digestion.
Warm lemon water in the mornings
I love warm lemon water. It is such a great way to start the day. Lemon water is a detoxifier and it also kickstarts the digestive system. It stimulates your digestive juices and acid and can really set you up for a good foundation throughout the day. I usually do 1/2 a small Meyer lemon in 1 cup of warm water every morning. Warm water is important for the same reason as above (especially first thing in the morning). Now, if you are someone who struggles with heartburn or acidity, please consult your naturopathic doctor or nutritionist before starting this ritual. It’s not for everyone!
Deep Breathing
This is probably not one you hear often, but deep belly breathing does wonders for the digestive system. First, it acts as a sort of massage. Our internal organs are very protected and rarely get mechanical stimulation other than when we are eating. Deep belly breathing can activate your digestive organs this way and is great to do 5-10 minutes before eating a large meal. Second, deep breathing activates your parasympathetic nervous system, also known as the “rest and digest” state. Your body will not digest well when you are in a sympathetic state (“fight or flight”), because the focus and blood flow is elsewhere of course. Most of us operate from the sympathetic state due to daily stressors and come mealtime, it becomes incredibly difficult to switch out of that state into a more restful state so that we can digest properly. Deep breathing activates the vagus nerve, which is responsible for the parasympathetic nervous system, and this thereby helps you to digest your food properly.
Teas
Teas are my favourite thing for managing bloat. I find that the right herbal tea will immediately take away post-meal bloat and sometimes even prevent it if you have it ready during the meal or before. Herbs I love for digestion include chamomile, lavender, ginger, fennel, etc. There are so many, to be honest. Traditional Medicinals has some great herbal teas for digestion. But make sure to consult a physician before starting a new herb especially if you have a medical condition, are on medications, are pregnant or breastfeeding. I’ve been using The Overworked Tea a lot lately from my shop to prevent bloat and digestive issues and it has been amazing. It is a stress/anxiety tea, and for me my digestive issues are closely linked to stress. So I am able to prevent issues from popping up by managing my stress with this yummy tea. Check it out here.
Supplements & Working with a professional
There are various supplements that can help with bloat and digestion. As much as I wish I could give you all a recommendation, every supplement will not work for each person. It is important that your supplement routine is overseen by a licensed health professional who has a lot of experience with holistic, natural supplements and who can ensure the supplement is the right fit for you based on your health concerns and medical history. It’s very tempting to just go out there and try things that are recommended on the internet or on social media, but you have to be so so careful about this and make sure it is the correct one for you before jumping in.
Those are my main tips for setting up a good foundation for digestion! I hope they are helpful. Let me know if you want to learn more about digestion & bloat!