Abdominal bloating is something we’ve likely all struggled with—no matter our fitness level or weight—and while the buildup of gas in the stomach and intestines can be uncomfortable, thankfully it can be mitigated. One of the things I work on with my clients, especially as we approach swimsuit season, is finding easy ways of relieving that discomfort. Good news! There are lots of simple, non-crazy solutions—and many of them are delicious, to boot.
Here are some of the easy tips and tricks I recommend to my clients to help them get back to feeling comfortable and confident:
- Drink water. Staying hydrated helps reduce water retention.
- Limit your salt intake. Salty foods can cause dehydration, which contributes to bloating. I recommend using spices and herbs to season food rather than salt. It’s also best to avoid processed foods which can be high in sodium.
- Increase your potassium intake. To help offset water retention related to high salt intake or dehydration, eat potassium-rich foods such as bananas, avocados, sweet potatoes, dark leafy greens, papaya, citrus, celery, fennel, and parsley. This helps shift the sodium-potassium balance in the cells to alleviate water retention.
- Drink ginger and peppermint teas. These soothe the GI system to reduce discomfort.
- If you can tolerate dairy, eat plain yogurt or kefir. The probiotic bacteria help promote healthy digestion, which helps keep bloating at bay.
I also advise my clients to slow down while eating because eating too fast causes gas to build up in the stomach and to limit cruciferous veggies (broccoli, cauliflower, kale, and Brussels sprouts) because our bodies have to work hard to digest them, leading to gas and bloating as they ferment in the digestive tract. Other foods to avoid when you’re bloated are beans, lentils, whole grains, dairy (if you’re lactose intolerant), and artificial sweeteners.
I hope these tips help you stay confident and comfortable all summer (and year) long! For more information about what causes bloating and how you can tackle it head on, check out my recent Facebook live video. I’d love to chat with you about your health and fitness goals, and how you can tackle bloating to ensure you’re feeling your very best — click here to book a free consult call.