You upped your protein intake and are sticking to your weight loss plan, but now you feel bloated. Here are 6 easy ways to reduce bloat.
👉🏻 Fiber - Make sure you’re getting 30g fiber per day. My favorite fiber hack is to sprinkle basil seeds on my salads, yogurt, vegetables, and eggs. 2 tbsp = 15g fiber!
👉🏻 Probiotics - Try to eat at least one probiotic food source daily. Examples include yogurt, sauerkraut, kimchi, and miso. Here’s my list of probiotic-rich foods.
👉🏻 Eat slower - Eating too fast can cause you to swallow more air, which can lead to bloating and gas.
👉🏻 Peppermint - Peppermint can help with digestion. I love this organic peppermint tea.
👉🏻 Exercise - Aim for daily light exercise to help with digestion. Even a 5 min walk after meals can be beneficial. Bonus, those walks also help keep blood sugar and hormones stable.
👉🏻 Eliminate carbonated beverages - They introduce excess air into the digestive system, which can lead to gas and bloating.
👉🏻 If you try these tips and the bloating continues, consider decreasing or eliminating dairy from your diet. It can also be helpful to get a food sensitivities lab test done.
