How do I stop feeling bloated?

Written by our wonderfully talented Nutritionist, Rachel Kay.  

1. Stress: When we're stressed, our body's 'fight or flight' response can impact gut motility and reduce the production of digestive enzymes, leading to bloating.
2. Candida Overgrowth: This yeast can flourish in the gut when the immune system is weakened, disrupting the normal digestive process.
3. Dehydration: Inadequate water intake can result in harder stools and constipation, contributing to bloating.
4. Hormonal Fluctuations: For women, changes in hormone levels can affect digestion and cause water retention, leading to bloating.
5. Parasites: These can alter digestive functions and are often overlooked as a cause of bloating.
6. Sugar Alcohols: These substances, commonly found in sugar-free products, can be difficult to digest and often lead to bloating.
7. Food Intolerances: Dairy, wheat, and certain vegetables like onions and garlic can cause discomfort if your body struggles to digest them.
8. Gut Bacteria Imbalance: Conditions such as SIBO can cause bloating due to an excess of bacteria in the small intestine.
9. Inadequate Chewing: Eating too quickly and not chewing food thoroughly can result in larger pieces of food entering the digestive system and potentially causing gas and bloating.
10. Overeating: Eating larger portions than necessary can overwhelm the stomach and lead to bloating.
11. Insufficient Stomach Acid: Low levels of stomach acid can impede digestion, causing undigested food to ferment in the gut.

1. Mindful Eating: Take time to eat slowly and chew your food thoroughly to aid digestion.
2. Stay Hydrated: Drink plenty of water throughout the day to help maintain a healthy digestive system.
3. Manage Stress: Engage in stress-reducing activities such as yoga, meditation, gentle exercise, or sipping on a cup of Calm or Sleep tea.
4. Monitor Your Diet: Keep a food diary to identify and eliminate foods that trigger bloating.
5. Promote Gut Health: Include probiotic-rich foods or supplements to support a healthy gut microbiome.
6. Herbal Teas: Incorporate herbal teas with ingredients like ginger, peppermint, nettle, cinnamon, and rooibos which can aid digestion and reduce inflammation. Having a cup of Morning Lift half an hour before breakfast can help to stimulate stomach acid and prime the gut for digestion. Consuming Sleep tea after dinner supports digestion and promotes a deeper sleep.
7. Regular Exercise: Regular physical activity can help stimulate intestinal transit and reduce bloating.
8. Avoid Sugar Alcohols: Avoid sugar-free products that contain sugar alcohols. 
9. Eat Hormone-Supportive Foods: Include foods that naturally balance hormones, such as flaxseeds and cruciferous vegetables. The PMS Support + Hormonal Balance can also help here.