Winning the Bloat Battle
Bloating can be a real mood and confidence killer. It's not just the extended stomach discomfort, it's the nausea, cramps and gas. We've been there, and know you have too, so in this Blended news we're sharing tips that can help you win the bloat battle.
Tips for Winning the Bloat Battle
Fibre-Load
Fibre helps to keep your digestive tract moving along and cleans your GI (gastrointestinal) tract. It also promote regular bowel movements, and in turn reduces the chance of constipation which in turn causes bloating. Your BFY blends have a 10 to 17 grams of fibre (about 1/2 of the daily recommend).
Get Your Healthy Fats
Healthy fats support the body's processing and absorption of certain essential nutrients. Omega 3's have been linked to a decreased risk in developing IBS (irritable bowel syndrome). Sources of healthy fats: avocado, nuts, seeds (hemp, chia, flax), omega-rich fatty fish (eg. salmon), and oils like avocado, flax, olive and coconut.
Replace Soda with Water & Herbal Teas
Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling stomach bloat.
Manage Stress
The physical symptoms of stress often show up in your gut. When feeling stressed, be aware of whether or not you're holding your breath (a common stress reaction), which can cause stomach bloating and cramping. Stress management has been shown to improve IBS symptoms. Incorporating deep belly breathing or yoga is good for your mind and gut health.
Get Moving
LIGHT movement and gravity help move food through your GI tract. Feel like hitting the couch after a meal? Do the opposite & head out for an easy walk.
Eat Mindfully & Slow it Down
When we eat too fast, our minds and guts can't catch up, which results in skipping 'proper chewing' and over-eating, and leaves us bloated.
Avoid Gum Chewing
The sugar alcohols in gum and swallowing air while chewing can both lead to bloating and gas pain. Try ginger mints or peppermints to freshen breath instead.
Struggling with regular bloating? A quality probiotic could help. Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating.
Bloat-Fighting Foods
Here are some of our top picks for reducing bloating & constipation:
Pumpkin (roasted or in a soup puree, not baked good)
Fennel
Dandelion
Peppermint Tea (or digestive support teas)
Avocados
Ginger
Cucumber
Berries
Yogurt (try a natural coconut one for plant-based)
Our Top Blends for Reducing Bloat:
Easy Fibre-Rich Chia Bowls
Our Acai Organic Bowl and Chia Energy Bowl are both great for checking off the high-fibre, fruits, veggies, healthy fats boxes. Hack them with these really easy chia/smoothie bowl recipes:
1. Choose either pack, soften partially
2. Blend with 1/2 cup coconut milk + 1/4 cup baked, gluten-free, refined sugar-free granola (we like ones that have nuts add for texture)
3. top blueberries, raspberries, coconut yogurt or flakes. Serve into a bowl or jar and get spooning.
Our Acai Organic Bowl and Chia Energy Bowl are both great for checking off the high-fibre, fruits, veggies, healthy fats boxes. Hack them with these really easy chia/smoothie bowl recipes:
1. Choose either pack, soften partially
2. Blend with 1/2 cup coconut milk + 1/4 cup baked, gluten-free, refined sugar-free granola (we like ones that have nuts add for texture)
3. top blueberries, raspberries, coconut yogurt or flakes. Serve into a bowl or jar and get spooning.
If you'd like recommendations on which blends are best for a healthy gut and your taste preferences, please email us anytime.