We’ve all been there - shortly after a meal we have to unbutton one or two buttons of our pants because the discomfort is setting in. No one likes the feeling of being bloated.



This is the most common digestive concern we hear during our appointments with our patients. They feel bloated, and they cannot pinpoint what is causing it. They have likely tried a probiotic that they found on the shelf at a health food store. They have also likely tried cutting out certain foods. But the bloating always comes back.


There are many underlying reasons why someone could be bloated such as eating too much, eating too fast, low stomach acid, food intolerances, imbalance of gut bacteria and yeast, IBS, IBD, and for women it can be related to our hormones. The best way to comprehensively understand the issue is to book in with your Naturopathic Doctor.


Today, I want to go through some of the basics that you can try at home or in the office:

  1. Do not eat on the run. Sit down, relax and take a moment to be present. This will allow our parasympathetic mode to set in which is “rest and digest” and promotes optimal digestion.

  2. Take a few deep breaths before eating. Again, to promote “rest and digest”.

  3. Eat slowly - allow your brain to catch up to your stomach. If you have a hard time doing this, I suggest you put your fork down in between each bite or every other bite.

  4. Chew each bite more than you think, from 20-30 times. Chewing is the first step in the digestive process and is critical.

  5. Do not drink water during your meal. Drink water between meals throughout the day.

  6. Increase your consumption of bitter foods, which in turn helps with digestion. Some examples: apple cider vinegar dressing, arugula, kale, radicchio, grapefruit, and green leafy vegetables. Another option is using a bitter herbal tincture, and using a few drops on your tongue before the meal.

  7. Cooking with the following foods/spices can help promote healthy digestion: ginger, fennel, curcumin, cardamom.

  8. Minimize the amount of raw vegetables you eat. Sauté, steam or lightly cook vegetables to ease the strain on your digestive system.

  9. Between meals sip on the following teas: Peppermint tea, ginger tea, turmeric tea. See a ginger/mint tea recipe below.


If you try the recommendations above and your bloating remains, it is best to work with a qualified health professional to figure out the root cause. There are a variety of tests that can be performed, some by your family medical doctor, and others exclusively through a Naturopathic Doctor. If you need some help navigating this concern, we would love to help!


Ginger Mint Tea

Ingredients:

  • 2 1/2 cups of water

  • 3 tbsp of ginger (peeled/sliced)

  • 1/4 cup mint leaves (stems removed)


Directions:

  1. Add the water and ginger slices to a small pot and bring to a boil. Lower the heat and let simmer for 5-10 minutes.

  2. Remove from heat and add mint leaves, steeping for about 3-5 minutes.


Notes:

- Leftovers can be refrigerated in an airtight container for up to 5 days.

- Enjoy it cold - add ice cubes.