How's Your Gut? 10 Simple Ways to Reduce Bloating, Cramping, or Gas

Your gut health likely affects much more of your body than you know. When your gut health is poor, there are obvious symptoms like gas, cramping, and bloating. But poor gut health has also been linked to issues such as the following:

• weight gain
• excessive hunger
• irritability
• anxiety and depression
• fatigue
• sugar addiction

Here are 10 simple tips to improve your gut health without medication:

1. Eat fruits and veggies. Some fruits and veggies can actually cause cramping and bloating if you have conditions like IBS (ex: cauliflower). However, the fibers and nutrients found in most fruits and veggies are great for gut health. They encourage the growth of healthy bacteria in the gut while limiting bad bacteria. When eating fruits and veggies, pay attention to how you feel afterwards. You may need to remove specific types of produce from your diet if they cause cramping or bloating. Here are a few examples of great fruits and veggies to improve your gut health: mushrooms, onions, peas, broccoli, leafy greens, bananas, raspberries, blueberries, etc.

2. Try yogurt. Yogurt has probiotics (live bacteria) that are great for gut health. One of the best types of yogurt is unsweetened Greek yogurt, which is high in protein and rich in probiotics. Kimchi is also a good probiotic.

3. Practice yoga. There are several yoga poses that can stimulate digestion and relieve gas and cramping in the abdomen. Ever heard of "wind" pose?

4. Reduce stress. Stress can cause abdominal discomfort and affect healthy digestion. Notice moments throughout the day when you feel

5. Avoid fried or greasy foods. Foods such as fried chicken, pizza, butter, etc. can increase inflammation and discomfort in the gut. If you cook food in oil, try using oils high in omega-3 fatty acids such as olive oil, avocado oil, and flaxseed oil. Omega-3 fatty acids are great for heart health and may reduce inflammation in the gut.

6. Avoid artificial sweeteners. Studies have shown that artificial sweeteners can hurt the bacteria in your gut or cause the growth of unhealthy bacteria. In addition, many artificial sweeteners draw water into the gut and cause discomfort or loose stools (especially if you have a condition like IBS). Artificial sweeteners can also "trick" the brain into thinking you're eating real sugar, which messes with your insulin response...But that's a conversation for another day. Point is, artificial sweeteners are not the angels they are sometimes made out to be. Be wary!**

7. Sleep. For one, getting enough sleep naturally improves your eating behaviors, which improves your gut health. But sleep impacts your health in so many other ways as well. Make sure to have a consistent nightly routine to prep your mind and body for a good night's rest!

8. Exercise. Getting regular exercise is great for your gut health and your body's overall health. Aim for a variety of workouts including strength training, cardio, and flexibility. Losing weight can also improve the health of your gut.

9. Limit added sugars. Added sugars are not great for your health in general and can hurt your gut microbiome (bacteria). But instead of going cold turkey and removing all sugar from your diet, try starting with some simple replacements. For example,

10. Get a health coach! The great thing about meeting with a health coach is that he/she can help you notice little habits that may be contributing to poor gut health and reverse them! A coach can help you develop a gentle and realistic meal and exercise plan that fits in with the needs of your lifestyle AND cares for your gut. Your coach can also address stress and help release mental blocks keeping you from your ideal health. So, if you haven't yet, make sure to chat with a HatchPath coach right away and get started on your journey to You 2.0!