Natural Remedies to Reduce Bloating

Bloating can be extremely uncomfortable and even painful. Many factors can contribute to bloating, including food sensitivities, underlying gut issues, stress, or even your monthly cycle. Whatever the reason is, a combination of diet, herbal remedies, lifestyle changes, and mind-body practices can help alleviate bloating for most.

Here are some simple natural remedies to reduce bloating and support healthy digestion to keep you looking and feeling your best.

Hydration When dehydrated, your body holds onto water, making you feel bloated. Drinking lots of water (half your body weight in ounces daily) flushes out excess water and sodium and helps to prevent constipation which causes bloating. Having a cup of warm lemon water is a great morning ritual to prevent bloating related to water retention. Avoid drinking water during your meal.

Sip On Herbal Teas Ginger, peppermint, fennel, dandelion and chamomile tea are great for debloating. They work by breaking down gas, reducing inflammation, and soothing your digestive tract. I love getting my herbs in bulk from Zhi Herbals, a Canadian company that delivers the best quality organic and sustainable wildcrafted herbs. When you buy in bulk, not only do you save money, but you also get to create your own blends!

Avoid Carbonated Drinks The bubbles in carbonated drinks can create trapped gas. Chewing gum is another habit which can cause bloating as it makes you swallow extra air.

**Food Diary ** Some foods produce more gas in your body than others, including cruciferous vegetables, legumes, beans, garlic, onions, wheat, milk, sugar substitutes, coffee, alcohol, and carbonated drinks. Keep a log of food and symptoms to pinpoint which foods might be causing your bloating, and try cutting them out to see if things improve.

Natural Diuretics & Potassium-Rich Foods Bloating is a common symptom of PMS, and this is because hormone imbalances cause water retention. If your bloating is related to premenstrual water retention, reduce your salt intake and try eating diuretic foods like celery, cucumber, and lemon to eliminate excess water. You can also eat potassium-rich foods like bananas and avocados to help regulate the fluid retention and herbs like parsley and basil to decrease bloating.

**Probiotics ** An unhealthy gut may lead to a buildup of gas and bloating. Try introducing probiotic-rich foods into your diet, like fermented kimchi, miso, and sauerkraut, that contain bacteria that are good for your gut.

Eat More Fibre Fibre is essential for healthy digestion. Eating plenty of fibre combined with drinking lots of water helps move food through your digestive system and prevents constipation. Slowly add high-fibre foods like fruits, vegetables, and whole grains to your meals and snacks.

Herbal Bitters Herbal bitters boost the digestive system by stimulating the production of digestive juices. These include dandelion, angelica, gentian root, and burdock root. You can drop bitters directly onto your tongue or mix them with water before meals.

*The bitter supplements that I use: Digestive Juice and Canadian Bitters *

Peppermint Oil Peppermint has been used as a digestive aid for thousands of years. Peppermint oil is a natural antispasmodic, which helps relax your bowel muscles to help with bloating. It is best to take it in capsule form.

Slow Down When we're stressed, our bodies slow down or shut off digestion. To prevent this, practice slow and mindful eating. Take the time to relax before meals, don't multitask when eating and chew your food thoroughly before you swallow, one bite at a time. By relaxing and tuning into our body, we can better activate our parasympathetic (rest & digest) system for optimal digestion.

Abdominal Massage An abdominal self-massage can relieve bloating in just a few minutes. Relax and lay down with your knees bent. Start on the lower right side of your stomach, working your way around the abdomen in circular, clockwise motions. Add peppermint essential oil to further aid in muscle relaxation.

Gentle Movement Moving your body, even gentle movements like walking or stretching, can help with bloating by supporting digestion. Add walks, pelvic floor exercises, or yoga to your daily routine, aiming for 20-30 minutes daily. Yoga bends and twists are particularly helpful in massaging the internal organs and abdominal muscles, and yoga also helps release tension in our stomachs caused by stress.

Legs Up The Wall One of my favourites to reduce bloating is lying with your legs against the wall. This will shift the gravitational pull on your digestive organs, helping to keep things moving. It will also activate your rest and digest response (parasympathetic nervous system) which activates the digestive and immune systems. Stay in this position for 10-20 minutes for the best results.

Avoid Eating Late At Night Eating late at night compromises digestion. When you're asleep, your digestion naturally slows down, so eating just before bed can cause indigestion, bloating, heartburn and reflux.

Xx, Lauren