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In today’s episode we give you six ways to reduce bloating so you can live a leaner and happier life.

5 Main causes of bloating:

-Eating too much

-Eating foods you’re intolerant too

-Eating too fast

-Hormones

-Inflammatory foods

Listed points:

1- Eat anti-inflammatory foods
Anti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food additives, and alcohol.

• Ex: Green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds, coconut oil
• Food types and micronutrients matter - find those that will help. 

2- Understand micronutrients that will help

Fiber will help bloating in cases where poor digestion is to blame. The reason for this is that too little fiber can cause constipation, which leads to bloating. Eating too much fiber too quickly can have the opposite effect, however, and actually cause you to become bloated and gassy.

• Ex: broccoli, lentils, avocados, blackberries, pears, oatmeal

Prebiotics & probiotics elevate levels of good bacteria in the gut, which aids digestion.

• Ex: Unpasteurized yogurt, bananas, onions, raw garlic, asparagus, dark chocolate, sauerkraut, kombucha

Diuretic foods get rid of unwanted fluids in the body by increasing urine production.

• Ex: Lemons, apple cider vinegar, celery, oats, ginger, cranberry juice, eggplant, tomatoes, cucumber, watermelom

Magnesium relieves bloating caused by constipation or indigestion through neutralizing stomach acid and relaxing the muscles in the walls of the intestines.

• Ex: Mostly leafy greens, like spinach and chard, but also banana, fig, dark chocolate, almonds, avocado, black beans, and pumpkin seeds

Potassium helps the kidneys get rid of excess sodium, reducing bloating.

• Ex: banana, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, white beans

3- Learn your caloric intake

4- Elimination diet

5- Consume less calories (especially if you’re overweight & if you’re not have smaller meals

-Eat slower (Chew more)

-Use smaller plates

-Pre log

-Undistracted

6- Drink more water

Thanks for listening! We genuinely appreciate every single one of you listening.

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