We've all experienced that all-too-familiar discomfort of a bloated stomach—feeling pain, tightness and uncomfortably full. Fortunately, alleviating bloating can often be as simple as making a few mindful adjustments to your diet and eating habits. Here are some of our top Nutrition tricks to help support your bloat-free journey:
_________________________________________________________________________________________________________________________________________
Increase Fiber Gradually
- Why: Fiber plays a crucial role in maintaining a healthy digestive system but a sudden increase in fiber intake can lead to that feeling we all try to avoid... bloating.
- Tip: Start by slowly introducing fiber-rich foods such as oats, chia seeds and a variety of vegetables into your diet so your digestive system can adapt. Additionally, make sure to drink plenty of water to help fiber move smoothly throughout and reduce the likelihood of bloating.
Stay Hydrated
-
Why: Staying well-hydrated is essential for digestive health and reducing water retention. Adequate water intake can help prevent constipation, a common cause of bloating.
- Tip: Aim for at least 8 cups of water daily. Herbal teas, especially peppermint or ginger tea, can provide a variety of digestive benefits and help alleviate bloating.
Incorporate Probiotics
- Why: Probiotics are essential for maintaining a healthy balance of gut bacteria, which play a crucial role in digestive health and can help reduce bloating.
- Tip: Include fermented foods like yogurt, kefir, sauerkraut and kimchi in your diet, or consider a high-quality probiotic supplement if needed.
Consider Food Sensitivities
- Why: Common food sensitivities such as gluten, dairy, or eggs can lead to unpleasant symptoms such as bloating, gas, abdominal pain or diarrhea.
- Tip: If you suspect a food sensitivity, try eliminating the suspected food for a few weeks to see if your symptoms improve. Consider working with a healthcare professional to guide you through an elimination diet.
Feeling bloated? Follow this recipe below to help support your digestive system while nourishing your body with wholesome, nutrient dense ingredients:
Fiber-Packed Chickpea Pasta Salad
Ingredients
250g chickpea pasta
½ cucumber
1 red bell pepper
2 sticks of celery
2 tbsp sundried tomatoes
200g tempeh
100g feta
Handful of fresh parsley
For the dressing:
½ cup olive oil
¼ cup apple cider vinegar
¼ cup water
1 tsp sea salt
1 tsp garlic powder
1 tbsp honey
2 tsp dried oregano
Method:
- Cook the Pasta:
- Bring a pan of water to a boil. Add the chickpea pasta and cook according to the package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside to cool.
- Prepare the Tempeh:
- Heat a pan over medium heat and lightly oil it. Add the cubed tempeh and cook until it's golden brown on all sides, about 5-7 minutes. Set aside to cool.
- Chop the Vegetables:
- While the pasta and tempeh are cooling, dice the cucumber, red bell pepper, and celery. Finely chop the sundried tomatoes and parsley.
- Make the Dressing:
- In a small bowl or jar, whisk together the olive oil, apple cider vinegar, water, sea salt, garlic powder, honey, and dried oregano until well combined.
- Assemble the Salad:
- In a large mixing bowl, combine the cooled chickpea pasta, cooked tempeh, diced cucumber, red bell pepper, celery, sundried tomatoes, and parsley. Add the crumbled feta cheese.
- Dress the Salad:
- Pour the dressing over the salad ingredients. Toss everything together until well coated.
- Chill and Serve:
- For the best flavour, let the salad chill in the refrigerator for at least 30 minutes before serving. This will allow the flavours to meld together.
For more information on recipes to optimize skin, gut or muscle health visit https://www.nutritional-biochemist.com