Overdo it on T-day? Feeling a little bloated, constipated, or subpar? Try these tips to help alleviate post Turkey Day gas and bloat.
Bloating is caused by a buildup of gas in your body. Eating too quickly, eating in excess, and consuming certain foods that produce gas as a byproduct can all lead to bloating and discomfort. Some of the main culprits of gas are nutrition powerhouses like brussels sprouts, broccoli, kale, and asparagus, which when digested produce excess gas and lead to bloating in the body. Dairy, certain fruits, oat bran, and beans are also some leading gas producing foods.
Consuming too much salt can also lead to bloating and swelling. Whether you hit up your grandma's signature nut mix a little too hard or you had a generous serving of your aunt's famously salty mashed potatoes, too much salt can lead to discomfort and swelling.
Regardless of whether your bloat and gas are related to specific foods, eating too quickly, eating too much, or possibly from a few too many heavy handed wine pours, here are some tips to help you deflate the morning after.
Seems obvious, but a simple and easy fix for bloating is consuming water. Drinking water helps to flush out excess sodium and aids in maintaining your body's electrolyte balance. Feeling fancy? Warm up your water and add some lemon. Warm water will help relax your GI tract, and lemons help restore pH balance and adds some vitamin C.
get that good bacteria
Eat probiotic rich foods like kefir, sauerkraut, and kimchi, or take a supplement to add some good bacteria into you gut. Probiotics can help breakdown foods and reduce gas and bloating.
take an imaginary trip to the tropics
Snack on papaya or pineapple, both contain bromelain, an enzyme that helps with digestion.
Work out or take a long walk. Moving your body helps move things along internally as well.
Apple cider vinegar helps improve gut bacteria and relaxes the gut, which helps you beat the bloat and constipation. Use apple cider vinegar in a salad dressing or make an elixir with two teaspoons ACV and water.
soothe the system
Ginger, parsley, cumin, peppermint, and fennel are all stomach soothing foods which have anti-inflammatory effects. Make a peppermint or fresh ginger tea, chew on a few fennel or cumin seeds, or add some shaved fennel and fresh parsley to a salad to de-bloat and soothe.
add some magnesium
Magnesium is a mineral that helps relax the gut muscles and assists in moving things along. Sip some Natural Calm, take a magnesium citrate supplement, or soak in an epson salt bath.
fat + fiber
Consuming plant-based foods which are rich in fiber (whole grains, ground flax, chia seeds, beans, vegetables, and fruit) helps bulk stool, increase nutrient absorption, and move things along in the gut. Adding fat helps to lube up the GI tract and encourages a smooth movement. Eat avocados, nuts, seeds, and add coconut oil, olive oil, or avocado oil to your daily diet.
Looking for some super clean and nourishing recipes to recalibrate after a day of decadence? Here is some inspiration: