Feeling bloated is one of the most irritating feelings, in my opinion.
I used to be so confused as to why I sometimes felt a little bloated, or VERY bloated.
A little sluggish, a little foggy, and just off. A little uncomfortable in my clothing & a little unhappy with how I felt.
I honestly thought most people automatically just felt like this all the time after eating… and that’s just how it was.
WRONG, wrong, wrong Lupe.
Like many other people, I just wasn’t in tune with the right foods for my body and how to actually control certain times where I could avoid that annoying bloating feeling.
There are some factors we just can’t control: periods, hormones, water retention, medication side effects, etc.
But we CAN control a few easy lifestyle hacks that can make a great difference in your bloating if this is something you struggle with:
MORE FOOD, LESS INGREDIENTS
I cannot stress this enough, you guys. It’s easy to fall into the habit of eating “easy”, “fast”, processed foods and packaged foods. We all know how convenient they can be and they’re great sometimes. But on a regular basis, too many of them are full of “fillers” and preservatives that are actually just chemicals that don’t NEED to be in your body. Bloating can be a side effect of too many of those making their way throughout your digestive system and confusing your body.
My advice? Try to keep 90% of your foods composed of 5 ingredients or less. When comparing packaged brands, the list of ingredients is a HUGE telling sign of how real the foods you’re looking at are (and how they might affect your bloating later on). Real food, less ingredients, always.
STAY HYDRATED AF
I knowwwwwwwww YOU knowwww this already. I’m preaching to the choir, but I also know that we all forget to drink enough water. 64 oz daily is ideal, and if you make drastic changes to your water intake you might experience bloating for a day or two while your body adjusts.
My advice? Keep your water intake consistent, don’t dehydrate yourself, and make H20 a part of your routine.
PROCESSED DAIRY IS NOT OUR FRIEND
I know many of you are not vegan, but are interested in learning more about eating plant-based when you can. Processed dairy is one of the first things I ask clients to get away from if they’re open to it (and it’s one of the first things they see results from leaving).
Not only are cheese/cream/milk products MORE damaging to your body than they are beneficial, the excess sodium in processed dairy adds insult to injury. If you can find yourself a plant-based milk, creamer, or cheese alternative, you might find yourself feeling much less bloated. Pay attention to how you feel after eating dairy, too. Many of us are slightly sensitive or intolerant to dairy without realizing.
DARK. LEAFY. GREENS.
If there’s ONE kind of food that promotes your best energy burning, your easiest digestion/calorie burning, and your healthiest weight, I’d have to go with the dark leafy greens.
Instead of thinking about foods you need to eat LESS of to avoid bloating (which can seem negative), challenge yourself to base as many meals as you can around dark leafy greens and see what happens.
Stir-fry? Salad? Pasta night? Taco salad? Roasted veggies? The list goes on and you’re never out of options.
So if bloating is a challenge for you, I think you might find some luck experimenting with one of these small changes this week. Try it out and see how you feel after each meal. I know one of these will help you kiss your bloating goodbye (at least – the part you CAN control). You’ve got this.
xo – Lupe
Certified Holistic Health Coach
BTW – If you’re still not sure where to get started when it comes to REAL food, EASY meals, & healthy options to help beat your bloating…