As a holistic nutritionist, I often get asked how to lose weight and beat the bloat just in time for summer. Beating the bloat is NOT about counting calories – in, out, in, out, nor is it about dieting. It’s really about balance, consistency, reducing your stress levels and nourishing your microbiome. Since summer is just around the corner and I know a lot of people have asked me how to deal with bloating. I thought I would put together a few tips on how to beat the bloat just in time for summer.
Chronic stress and self-neglect can lead to a host of issues including inflammation in the body, bloating and weight gain. It is usually during times of stress where often than not my clients start their mornings guzzling coffee and wash it down with a croissant or doughnut. I am of the belief that what you cannot digest on the outside is a direct reflection of the inside, so if there is chaos or stress around you, chances are your gut structure isn’t functioning well. It is during times of stress where you may find you are extra bloated, gassy and can easily lose or gain weight.
How To Beat The Bloat Just In Time For Summer
Beating the bloat is more than just the food what eat. So if you’re looking to get that flat tummy just in time for summer, consider the following five (5) tips:
- Eat in a relaxing setting, digest what you consume – We need to eat in a relaxing setting from a physiological, perspective, but we often get lost in the noise of fad dieting. There are two sides of our nervous system – our sympathetic nervous system called “fight or flight” and the parasympathetic nervous system, called rest-and-digest. The ways these two systems interact is simple – when the fight or flight system is dominating, the rest and digest system is on the backburner. So if you’re mindlessly eating, inhaling a sandwich while sitting at your desk answering emails or on your phone, the fight or flight nervous system is dominant. So how does this affect digestion and cause bloating? When we’re in fight or flight, the nervous system prioritizes sending energy to our brain and into our muscles to run as fast as possible. The brain tells the body, not to digest the last meal you’ve just eaten, which can literally sit in the body and wait for attention later. So when you eat in a stressed state, not only might the food not have been chewed properly because you are eating it so fast, the digestive enzymes and stomach acid needed to break the food down further are compromised. This means there will be more food in the digestive tract that is only partially digested. So take a small 20-minute window at work each day to eat your meal.
- Give up alcohol – I know the summer calls for patios season and drinks with friends and family, but alcohol can damage the mucus in our small intestine and colon and can cause dysbiosis and leaky gut. Have you ever noticed your eczema could be worse after a night drinking or bloated and gas? That could be dysbiosis or leaky gut and cause your immune system to work in overdrive. Drinking alcohol is like pouring pesticides on our good bacteria. The aim is to promote an abundance and diversity of good bacteria, which will help build resilience for the future and eliminate bloating, gas and indigestion.
- Say no to gum – This may come as a surprise, especially if you chew gum to mask bad breath. But if we put this idea into context and assess the road map of the gut, digestion starts in the mouth. This is where mechanical breakdown occurs. We grind and chew with our teeth. Digestion is aided by the release of enzymes which are released into our saliva. We start producing saliva when we smell good food, or see attractive food and chew. But when we’re chewing gum, we often swallow air, which leads to trapped gas and bloating. Drinking carbonated beverages all contribute to swallowed air. You’ll notice that as our bellies act like a balloon, expanding to contain the gas produced by fermentation. Nix the gum and you’ll debloat in no time!
- Supplement with probiotics + digestive enzymes – Using a probiotic can make a huge difference in your ability to digest food. Beneficial flora can help re-establish normal microbial balance in your intestinal tract. Supplementing with digestive enzymes at meals like vegetable, bromelain, papaya or even pancreatic enzymes help prevent gas and bloating. Take one to two digestive enzymes with every meal.
- Explore food sensitivities and consider lactose intolerance – Lactose intolerance is the most common food sensitivity. The inability to digest lactose, the sugar in milk, frequently causes gas. Eliminate all dairy products for at least two weeks and see if there is an improvement. Many of my nutrition clients, including myself are sensitive to gluten, grains and sugars. Create a mood and food journal and indicate what foods cause you flatulence. Note, food sensitivities don’t usually exist by themselves, so if you have a number of food sensitivities, check for dysbiosis.
Although I have not listed this as a tip, I encourage people to use ginger, fennel and anise as these spices are most likely in our kitchens already, and are easily available. Putting a few fresh slices of ginger in a cup can help reduce gas, this also applies to fennel and anise.
Start with the basics. Eat a whole foods diet, exercise and drink plenty of water. The word diet comes from the Greek word diata, which literally means, our manner of living. Our diet and the digestive system consist of everything we take in. Gas and bloating are telltale signs that something is off and our body cannot digest, absorb or utilize food for its proper function. Pay attention to your body’s needs and body’s discomfort.
To help beat the bloat just in time for summer, don’t overcomplicate things. I encourage you to go with your gut and become your own best nutritionist, as you know your body best.
GUEST CONTRIBUTOR: Laura De Sanctis is a Holistic Nutritionist, self-love advocate, speaker, health blogger and wellness ambassador. She aims to provide individualized care and assessments to all clients and bases her treatments around sensible and holistic dietary and lifestyle advice. Founder of Go With Your Gut, online nutrition and digestive healing program, Laura specializes in coaching women on digestive wellness, as well as detoxification and weight loss. She has even formulated her own digestive tea, with Lemon Lily Tea called, Go With Your Gut and her own self-love and affirmation cards and journals called Shift Happens. She also conducts educational and corporate seminars, speaking on topics such as the importance of overall nutrition, gut health and mindful eating. Connect with her on social media via Instagram @gowithyourgut Website: http://www.gowithyourgut.org/
