8 Tips to Decrease Bloating

Tips to decrease bloating from a nutritionist:

1. Eat warm cooked food - Opt for cooked, hot foods + drinks, preferably slow cooked. Avoid raw and cold foods like salads e.g. soups, stews, porridge. Alternatively, if having cold food have a small hot soup portion first eg of veg/miso soup or add a hot component into meal, e.g. adding cooked quinoa into salad

2. When cooking carbohydrates try adding a few cardamom or fennel seeds into the cooking water (these can be removed prior to eating if you don’t love the taste).

3. Dandelion or Fennel tea (@pukkaherbs do a great one called cleanse, or just the seeds in hot water also work) 1 x cup daily, preferably before a meal. This will invigorate stomach acid and help digestion. You can also add a squeeze of lemon for taste too, particularly if having in the morning to aid detoxification.

4. Try to eat more mindfully. Our digestion works at its best when eating is the only activity happening. Try to put aside 20 mins minimum, sitting at the table (posture makes a difference to digestion!) for each meal, not watching tv or on your phone.

5. Drink more water! Aim for minimum 2L a day. Consume liquids, especially caffeinated drinks away from meals. This helps the digestive system focus only on digesting the food on your plate.

6. Try having a small teaspoon of apple cider vinegar (unpasteurised, with the ‘mother’) before meals. Could try salad dressings which contain apple cider vinegar on your roast veg/quinoa too.

7. Consume more fiber: aim to eat fiber with every meals - pulses, seeds/nuts, veggies, complex carbs etc Make sure to drink more water with increased fiber as at the start it may initially worsen bloating!

8. Eat probiotic foods like sauerkraut, miso, Kefir, kimchi, pickles etc. or take a probiotic supplement. I love those by @invivohealthcare

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