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In the grand scheme of things, I understand how trivial bloating is- but I also know how frustrating it can be to eat a healthy diet, exercise, and still look six months pregnant. Ever since I recovered from my eating disorder I have suffered from severe bloating which I frequently open up about on Instagram. It wasn’t until a few months ago that I started to see some progress and see a light at the end of the tunnel. Here are my top 5 tips that have really made a significant difference:
- Cut out processed protein powders and bars– examining your diet should be the first step. When did your bloating start? Have you changed your diet? a lot of the protein powders out there are highly processed (and in other words: hard to digest). Personally I had a feeling that powders were contributing to my bloat, but I was scared to ween myself off and find a replacement that would be just as filling. Try cutting them out for 7-10 days and see if it helps.
2. Moderate your fiber intake – I love vegetables, absolutely love them – but my digestive system does not. When I went to an acupuncture clinic in NYC, we went through all of my issues and I was given a customized herbal formula to help with bloating and digestion BUT before we even got to that, my practitioner pointed out I was eating way too many raw vegetables. She recommended replacing raw salads with food like Kimchi, Quinoa, and Kefir. According to Eatright.org, women should aim for 25 grams of fiber per day. So if your doubling, or maybe even tripling your fiber intake – I would mark that as a red flag!
3. Acupuncture – When my bloating was getting progressively worse last summer, I decided to take matters into my own hands and try acupuncture. Now this can certainly get expensive at $170+ per visit, but I want to add in that I was in an EXTREME amount of pain, and willing to try anything. And better than recommending you go have your Gweneth Paltrow moment and get poked by 3-inch needles for 30 minutes, I’m going to share (and link) the supplements my practitioner recommended that I really believe helped. (disclaimer: I am certainly not a doctor, so definitely talk to your doctor before trying something new)
- A pro & prebiotic (you can buy these individually or together. But i’d rather a two in one for one less pill to worry about!)
- Digestive enzymes (I swear by these and take one before lunch and one before dinner)
- L-Glutamine ( if you suffer from heartburn or acid reflux these should help. Added bonus that Glutamine helps supports muscle mass, gastrointestinal tract & immune function)
4. Bloodwork & hormones – Just to check that there’s nothing more serious going on (and to ease your mind!) I certainly recommend having bloodwork and your hormones tested to see if there are any imbalances going on. I was put on the pill and told to take calcium, vitamin d3, and vitamin C daily after getting blood work taken
5. Limit artificial sweeteners – I say (and emphasize) limit rather than eliminate because I know how hard it is. Even seltzer and gum has phenylalanine in it! but studies show that this can also lead to bloating. If you’re desperate and willing to try anything, I would reduce this as well to see if it helps.
