9 Natural Ways To Reduce Bloating (Part 3 of 3)

Happy Fri-YAY! 

Hope you have had an awesome week. 

Did you check out my other posts on reducing bloating? My Wednesday post had some awesome tips in it, so if you haven't already checked that one out be sure to click here!

Today, I'll be covering my final three tips to reduce bloating. 

They are all simple, and easy for you to try out at home. 

Remember.... 

There can be a lot of different causes for bloating, so it can take a little bit of time to work out what is your trigger. It could also be a combination of things. 

So give these a go, and give them some time to see if they help. 

I think that natural, permanent solutions are always better than quick fixes that don't get the to root cause of your bloating. 

Yes, it might take a little longer to work it out... 

But trust me, when you hardly ever have to worry about it again. It is worth it. :)

I used to get horrible bloating, and I worked out what some of my triggers were (for me, high fat / high carb foods stuff up my digestion.... so I know to avoid them or expect to be bloated. Same with bread). 

Enough about me though.... let's get on to my final three tips! 

7. Eat Anti-Inflammatory Foods

Eating anti-inflammatory foods can really help with bloating and digestion. They can help calm your body, which means your digestion is going to be a lot easier. 

Also, if inflammation is triggering your bloating, by eating anti-inflammatory foods you are helping fight it naturally (without having to take anti-inflammatory tablets). 

So what kind of foods should you be reaching for??

  • Berries are nutrient powerhouses and help fight inflammation and are high in antioxidants and vitamin c. Go for blueberries, strawberries, raspberries, goji berries - whatever suits your taste and budget. 
  • Hemp hearts are anti inflammatory and also contain good fats and a little protein. 
  • Turmeric is always a winner as an anti inflammatory. Have it in soups, dahl's, curries and more.  

8. Minimise Bread Intake

I was in SHOCK when I heard this.... 

I have a friend who used to work at a major Australian bread company. He spilled the beans to me that, to 'bulk up' bread mixes cheaply they would add in EXTRA GLUTEN to the mix. 

So not only is there already gluten in the bread from the flour, but they would put extra in.

No wonder why so many people have issues with bread, bloating and gut health. 

He said this is pretty much industry standard with all of the major bread producers... so watch out. 

Personally I feel MY best when I don't eat a lot of bread (maybe once per month) and I have seen it in clients. If they eat bread regularly, and then cut it right back, their tummy pouch (that little stubborn bit below the belly button) flattens out. 

This also goes for a lot of other processed grains such as pasta, pizza bases, doughnuts, bagels, etc. 

If you are lean everywhere else and you are struggling with that last little bit on your lower belly, try cutting out bread and other refined grains to give your digestion a little bit of a holiday. 

You might be surprised just how much of a difference it can make. 

9. Cut Out Processed Foods 

Leading on from cutting out bread and refined grains, you may want to cut out other artificial and processed/packaged foods. 

I know, I know you are probably thinking "well what the hell can I eat??"... 

(And if you do need help with that, my 28 Day Vegan Shred or Private Coaching could be the breakthrough you need to finally see the results you want) 

But if you have been suffering with painful bloating, feeling like you should look better, feeling like enough is enough and you want to sort this problem out for good... 

Then cutting out processed foods for a short period of time, won't be that hard. 

You can slowly add them back in to assess your tolerance once you reset your gut... but trust me, you may not feel like it all that often when you realise how GOOD you can feel ;) 

So what kinds of foods do you want to avoid??

  • Foods with lots of numbers in the ingredients. If the ingredients list sounds like a science experiment - it is best to avoid. 
  • Foods with lots of added salt. 
  • Foods with lots of colours added. 
  • Pastas and breads. 
  • Chips, ice cream, lollies, soda, mock meats, vegan cheeses. 

All the fun foods. :( 

But instead you can make your own chips, make smoothie bowls, drink sparkling water with fresh lemon or lime squeezed in (if the carbonation doesn't bloat you), drink kombucha, have whole food protein sources like tempeh, tofu and beans or lentils and use nooch for cheese. 

Yes it might feel a little bit 'different' for awhile... but if you are ready to get rid of your bloating once and for all... eliminating some triggers for a bit is totally worth it. 

Then, as I said... you can always slowly add one thing back in at a time to see if you react. 

You might not, and you might be able to treat yo self every so often ;) 

I hope you have found this series helpful. 

If you have any topics you would like me to cover with my next blog series, please let me know in the comments. I would love to make sure the blogs that I do are relevant to you and the things you need help with! 

Amanda 

P.S. Have you checked out my latest Youtube video? I share a recipe for choc-peanut butter smoothie bowl with peanut butter drizzle. You can watch that here >> CLICK HERE

P.P.S. Also, if you need extra help and motivation you can join my FREE Facebook group by CLICKING HERE.

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